Hemgjorda proteinbars (15 g protein, 6 ingredienser)

Dessa Hemgjorda proteinbars are simple, healthy, and delicious no-bake snack bars, loaded with over 15g of protein and ready in under 25 minutes.

Innehållsförteckning

+ Visa mer- Visa mindre

I love healthy and homemade protein bars, like my Proteinbars med kakdeg, Quinoabars, eller Brownieproteinbars but today I wanted to make a really simple version with as few ingredients as possible that I can take after a workout.

Även om hela receptet finns precis nedan, missa inte alla mina tips längre ner, inklusive ingrediensbyten, mina matlagningstips och steg-för-steg-bilder!

Hemgjorda proteinbars

Dessa Hemgjorda proteinbars are simple, healthy, and delicious no-bake snack bars, loaded with over 15g of protein and ready in under 25 minutes.

5 från 3 avgivna

Skriva ut översyn Spara Sparad!

Dela på Facebook nål Spara i e-post

Prep Tid: 10 minuter mins

Frys: 15 minuter mins

Total tid: 25 minuter mins

Kurs: Frukost, Mellanmål

Cuisine: amerikan

Serveringar: 10 barer

Kalorier: 245.7 kcal

Författare: Carine Claudepierre

TillagningslägeFörhindra att skärmen blir mörk

1x2x3x

Innehållsförteckning

US Customary - metrisk

• ▢ 1 kopp Jordnötssmör (osaltat) - fresh drippy, no added sugar, no added oil (note 1)
• ▢ ¼ kopp Lönnsirap - (anteckning 2)
• ▢ ¾ kopp Vaniljproteinpulver - (anteckning 3)
• ▢ ½ kopp Hampafrön - (anteckning 4)

Frivillig

• ▢ 1 tesked Vanilj extrakt - (anteckning 5)

Chokladskal

• ▢ 2 ounces MÖRKA CHOKLADKAKOR - (anteckning 6)
• ▢ 1 tesked Kokosolja - smält (not 7)

Instruktioner

• Line a 9-inch x 5-inch loaf pan with parchment paper lightly oiled with coconut oil. Set aside.
• In a mixing bowl, stir the peanut butter, maple syrup, and vanilla extract if used. Stir until smooth and consistent.
• Stir the dry ingredients into the wet ingredients: protein powder and seeds. Use the spoon to stir at first, then when it looks crumbly and dry, use your hand to squeeze and knead the dough to form a ball. If too dry, add melted coconut oil, one teaspoon at a time (up to 3 teaspoons) until the dough comes together. I didn't add any oil as my peanut butter is fresh and drippy.
• Press the dough into the loaf pan and smoothen the top with a spatula.
• Meanwhile, melt the chocolate and coconut oil in a microwave-safe bowl in 30-second bursts, stirring between each, until fully melted.
• Pour the melted chocolate on top of the bar.
• Freeze the bar for for 15 minutes until the chocolate shell is firm.
• Place on a chopping board and slice into 10 protein bars.

Anmärkningar

Anmärkningar 1: Peanut butter can be replaced with the same amount of fresh, drippy sunflower seed butter for a nut-free option. Or try almond butter, or cashew butter to create a variation of protein bar flavors.

Anmärkningar 2: You can replace the maple syrup with any liquid sweetener, including sugar-free monk fruit syrup.

Anmärkningar 3: Pea protein powder works the best in this recipe, but hemp, almond, or peanut protein powder are suitable plant-based powder alternatives. I didn’t try whey protein powder in this recipe as it’s not dairy-free. 

Anmärkningar 4: Any seeds work in the recipe. Hemp seeds have the most protein per serving bringing the bar to 15g of protein each. If you use sunflower seeds, pumpkin seeds the bar will drop to 12g of protein per serving. Feel free to swap seeds for freeze dried strawberries, chocolate chips to create different bar flavors.

Anmärkningar 5: If your protein powder already has a strong vanilla flavor you can skip vanilla extract. 

Anmärkningar 6: I am using 85% dark chocolate or 70% dark chocolate bar depending on the sweetness I feel like for the day. Any chocolate works. 

Anmärkningar 7: Or other oil like light olive oil, avocado oil, this is used to melt the chocolate. 

lagring: Store the bars in the fridge in an airtight container or for up to 1 week or freeze them for up to 1 month in Ziploc bags and thaw in the fridge the day before.

Utrustning

9 x 5 cm brödform

Dela på Facebook Fäst recept

Kostrådgivning

Tjänande: 1bar | Kalorier: 245.7kcal | kolhydrater: 8.5g | Protein: 14.7g | Fett: 18.2g | Mättat fett: 3.1g | Fleromättat fett: 6.8g | Enkelomättat fett: 7.2g | Natrium: 131.5mg | Kalium: 180.5mg | Fiber: 1.5g | Socker: 3.5g | Vitamin A: 51.8IU | Kalcium: 68.7mg | Järn: 1.8mg | Magnesium: 47.1mg | fosfor: 220.6mg | Zink: 0.7mg

Ingredienser och ersättningar

You only need 4 simple ingredients to make the base and 2 more for the optional chocolate layer.

• Peanut Butter – This is the base, providing richness and binding the ingredients. Almond, cashew, or sunflower seed butter is fine too.
• Lönnsirap – This sweetens the bars. Sugar-free monk fruit syrup or other liquid sweeteners are also fine.
• Vaniljproteinpulver – This adds protein and flavor. Pea, hemp, almond, or peanut protein powders all work.
• Hampafrön – Hemp seeds add protein and nutrients. Other seeds like sunflower or pumpkin seeds work, but they lower the protein content.
• MÖRKA CHOKLADKAKOR – This creates a rich chocolate shell. Any dark chocolate will work but I like over 70% cocoa (or more).
• Kokosolja – This helps melt the chocolate smoothly. Other oils like light olive or avocado oil are fine.  

How to Make Homemade Protein Bars

Det här receptet är superenkelt att göra, här är hur det går till på bilderna.

Combine the maple syrup and peanut butter until smooth.

Incorporate the hemp seeds and protein powder into the peanut mixture.

Stir the mixture with your hands until it holds and sticks.

Press the bar base into a loaf pan lined with parchment paper.

Melt the dark chocolate and coconut oil in a bowl and pour the mixture on the bars.

Transfer the pan to the freezer for 15 minutes to set.

Carines tips

Let me share a few more tips for the best possible bars:

• Skip Chocolate Layer – Omit the chocolate layer to reduce calories to 50 Calories and the prep time to under 10 minutes.
• Proteinbollar – Shape the mixture into balls for bite-sized protein snacks.
• Frövariationer – Use hemp, sunflower, or pumpkin seeds.
• Add Coconut Oil – Add melted coconut oil to the base batter if the mixture is too dry.
• Nötfritt alternativ – Use sunflower seed butter for a nut-free version.
• Färskt jordnötssmör – Use a fresh jar of drippy peanut butter for a smooth texture.
• Protein Powder Flavor – Adjust or omit vanilla extract depending on your protein powder’s flavor.
• Melt Chocolate Gently – Melt the chocolate in short bursts to prevent burning or use the double boiler method.

Fler recept på proteinbarer

Brownieproteinbars

Pumpa proteinbars

Glutenfria proteinbars

Puffade flingproteinbars