Simple Peanut Protein Bars Recipes

Peanut Protein Bars

Peanut protein bars can be a convenient and nutritious snack option, especially for those managing diabetes or looking out for a balanced snack. These bars contain a significant amount of protein, which helps in managing blood sugar levels by slowing down the absorption of carbohydrates.

Making home-made protein bars allows you to control the ingredients and ensure they meet your dietary needs. Here’s a basic recipe to get you started:

Ingredients

1 cup natural peanut butter (smooth or crunchy, unsweetened, no added oils)

1/4 cup honey/maple syrup for a vegan option (adjust according to sweetness preferences)

1 – 2 tablespoons melted coconut oil (this is optional, for texture)

1 cup rolled oats (gluten-free if necessary)

½ cup unflavoured protein powder

1 teaspoon vanilla extract

1/4 cup chopped nuts or seeds (such as walnuts, almonds, sunflower seeds)

Optional: 1/4 cup dark chocolate chips for flavour

Instructions

1. Line a 20cm square baking tin with parchment paper, allowing some space for easy removal.

2. Mix wet ingredients i.e. peanut butter, honey or maple syrup, melted coconut oil (if using), and vanilla extract. Heat gently until mixture is smooth and well combined.

3. In a separate bowl, combine the dry ingredients i.e. rolled oats, protein powder, chopped nuts or seeds, and chocolate chips (if using).

4. Now combine the wet and dry ingredients and stir well until everything is evenly combined. If the mixture seems to appear too dry, you can add little more of coconut oil or milk.

5. Transfer this mixture into the pan and press it down firmly and evenly using the back of a spatula or your hands.

6. Place the pan in the refrigerator for at least 1-2 hours, or until the bars are firm and set.

7. Once chilled, life the bars out of the pan using the parchment paper. Cut into 12 equal bars or into any desired shape and size using a sharp knife.

8. Store in an airtight container or ziplock pouch in the fridge for up to 1-2 weeks.

Things to Note

To make these no-sugar protein bars, replace the honey with a sugar-free syrup alternative

For extra protein, increase the amount of protein powder to 1/3 cup.

These bars can be frozen for up to 3 months. Wrap individually for easy grab-and-go snacks.

Nutrition

Homemade peanut protein bars offer a significant advantage over store-bought varieties, as you can swap the ingredients! This allows you to create bars packed with protein, healthy fats, and fibre while minimising added sugars and unhealthy fats.

The exact nutritional content of your bars will vary depending on the ingredients you choose. However, a typical homemade peanut protein bar can provide a good amount of protein (around 15-20 grams per bar) with moderate carbohydrates and healthy fats.