Updated: Jun 15
Making your own protein bars can be a great way to save money and have more control over the ingredients you're consuming. Plus, they can be a convenient and healthy snack option.
I have a self-confessed addiction to Fulfil Protein bars, but unfortunately, where I now live, they are not available. As a result, I have had to come up with my own protein bar recipe, and this I really am quite proud of!
I hope you enjoy it and please let me know if you make them. For a printer-friendly version, click on the pdf below.
Ingredients 45g pitted dates 250g peanut butter 120g oat flour (regular oats can be blended into oat flour in a food processor) 80g honey or maple syrup 1 tsp vanilla extract 40g vanilla protein powder (or powdered peanut butter e.g., PB2)
pinch of salt 1/4 cup of water (more or less, depending on how thick your batter is
Optional Topping 3/4 cup dark chocolate chips 2 teaspoons of coconut oil Sprinkles of Dessicated coconut or sea salt
Directions Blend the oats in a food processor until they resemble flour. Add the dates, peanut butter, honey, vanilla extract and protein powder into a high-speed food processor. Process on high for 2-3 minutes, stopping to scrape the sides as needed.
Add water by the tablespoon and continue to process on high until a cookie dough-like batter has formed and the dates have disappeared into the dough. You want the batter to be able to hold shape and be similar to cookie dough but not be too runny. (This will all depend on how drippy your peanut butter is - you may need to use more or less than a 1/4 cup of water)
Once the dough has formed, transfer it into a parchment-lined baking dish, (the larger the container, the thinner the bars, the smaller the dish, the thicker the bars - either works!)
For the topping, melt the chocolate chips and coconut oil slowly in the microwave for 10-20 seconds at a time.
When melted, pour the chocolate topping onto the protein bars and use a spatula to spread it evenly. Then sprinkle over some coarse sea salt or desiccated coconut.
Place bars into the freezer for an hour or until the chocolate fully hardens.
Slice and store in the fridge for up to 7 days or in the freezer for up to 3 months.
Note: If you want the bars to have a higher protein content you can use 80g oats and 80g protein powder.
Maria is a registered dietitian in Ireland and Bermuda. She is passionate about making diet and nutrition education accessible to all. We hope you enjoy these recipes, and please reach out and let us know if you make them. Dietetic appointments and services are available online; email firstname.lastname@example.org. Corporate wellness and health promotion services are available online in Cork, Kerry and Dublin.