Ev Yapımı Protein Barları (15g Protein, 6 Malzeme)

Bunlar Ev Yapımı Protein Barlar are simple, healthy, and delicious no-bake snack bars, loaded with over 15g of protein and ready in under 25 minutes.

İçindekiler

+ Daha Fazlasını Görüntüle- Daha Az Göster

I love healthy and homemade protein bars, like my Kurabiye Hamuru Protein Barları, Kinoa Barlarıya da Brownie Protein Barları but today I wanted to make a really simple version with as few ingredients as possible that I can take after a workout.

Tarifin tamamı hemen aşağıda olsa da, malzeme değişiklikleri, pişirme ipuçlarım ve adım adım fotoğraflar da dahil olmak üzere daha aşağıda yer alan tüm ipuçlarımı kaçırmayın!

Ev Yapımı Protein Barlar

Bunlar Ev Yapımı Protein Barlar are simple, healthy, and delicious no-bake snack bars, loaded with over 15g of protein and ready in under 25 minutes.

5 itibaren 3 oy

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Hazırlama Süresi: 10 dakika dakika

Dondurucu: 15 dakika dakika

Toplam zaman: 25 dakika dakika

Ders: Kahvaltı, Aperatif

Mutfak: Amerikan

porsiyon: 10 Barlar

Kalori: 245.7 kcal

Yazar: Carine Claudepierre

Pişirme ModuEkranınızın kararmasını önleyin

1x2x3x

malzemeler

ABD Geleneksel - metrik

• ▢ 1 Fincan Tuzsuz Fıstık Ezmesi - fresh drippy, no added sugar, no added oil (note 1)
• ▢ ¼ Fincan Akçaağaç şurubu - (not 2)
• ▢ ¾ Fincan Vanilya Protein Tozu - (not 3)
• ▢ ½ Fincan Kenevir tohumu - (not 4)

İsteğe bağlı

• ▢ 1 çay kaşığı Vanilya Özü - (not 5)

Çikolatalı Kabuk

• ▢ 2 ons Koyu çikolata - (not 6)
• ▢ 1 çay kaşığı Hindistancevizi yağı - erimiş (not 7)

talimatlar

• 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.

notlar

Notlar 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.

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

Notlar 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. 

Notlar 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.

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

Notlar 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. 

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

Depolama: 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.

Ekipman

9-inch x 5-inch Loaf Pan

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Beslenme

Porsiyon: 1bar | Kalori: 245.7kcal | Karbonhidratlar: 8.5g | Protein: 14.7g | Şişman, yağ: 18.2g | Doymuş yağ: 3.1g | Doymamış yağ: 6.8g | Tekli Doymamış Yağ: 7.2g | Sodyum: 131.5mg | Potasyum: 180.5mg | Lif: 1.5g | Şeker: 3.5g | A vitamini: 51.8IU | Kalsiyum: 68.7mg | Demir: 1.8mg | Magnezyum: 47.1mg | Fosfor: 220.6mg | çinko: 0.7mg

Malzemeler ve Değişiklikler

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

• Fıstık ezmesi – This is the base, providing richness and binding the ingredients. Almond, cashew, or sunflower seed butter is fine too.
• Akçaağaç şurubu – This sweetens the bars. Sugar-free monk fruit syrup or other liquid sweeteners are also fine.
• Vanilya Protein Tozu – This adds protein and flavor. Pea, hemp, almond, or peanut protein powders all work.
• Kenevir tohumu – Hemp seeds add protein and nutrients. Other seeds like sunflower or pumpkin seeds work, but they lower the protein content.
• Koyu çikolata – This creates a rich chocolate shell. Any dark chocolate will work but I like over 70% cocoa (or more).
• Hindistancevizi yağı – This helps melt the chocolate smoothly. Other oils like light olive or avocado oil are fine.  

How to Make Homemade Protein Bars

This recipe is super easy to whip up, here’s how in pictures.

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.

Carine'in İpuçları

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.
• Protein Topları – Shape the mixture into balls for bite-sized protein snacks.
• Seed Variations – Use hemp, sunflower, or pumpkin seeds.
• Hindistan Cevizi Yağı Ekleyin – Add melted coconut oil to the base batter if the mixture is too dry.
• Fındıksız Seçenek – Use sunflower seed butter for a nut-free version.
• Fresh Peanut Butter – 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.

Daha Fazla Protein Bar Tarifi

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