Here we recommend 5 great protein bar recipes that can be consumed as snacks before lunch, during the meal we call colação, or in the afternoon. Furthermore, eating cereal bars can be a very practical alternative before or after training because they provide energy and contain proteins that help increase muscle mass. The ingredients used are easy to find, but can be replaced by others, according to personal taste and it is safer for those with allergies, food intolerances, and even for vegetarians or vegans.
Furthermore, in general, what you make at home is much healthier because these recipes are healthy, do not contain added sugar and can contribute to weight loss, when they are part of a low-calorie diet and regular physical activity, of medium or high intensity.
However, it is very important that it is not the only snack option every day, but it is a very healthy and practical snack for busy days.
See how to prepare the best recipes.
1. Vegan protein bar
Ingredients
- 1/2 cup soaked dates
- 1/2 cup cooked chickpeas
- 3 tablespoons almond flour
- 3 tablespoons of oat bran
- 2 tablespoons of peanut butter
Preparation mode
Blend the dates and chickpeas in a blender or mixer, then add the rest of the ingredients and mix in a bowl. Place this mixture in a pan lined with parchment paper and place in the freezer for 2 hours. Then remove the parchment paper and cut the bars into the shape you want.
2. Protein bar low carb
Ingredients
- 150 g sugar-free peanut butter
- 100 ml coconut milk
- 2 teaspoons (10 g) of honey (or molasses)
- 2 egg whites (70 g)
- 50 g roasted, unsalted peanuts
- 150 g of flaxseed
Preparation mode
Just mix all the ingredients in a container and mix by hand until it forms a uniform dough. Place on a tray with parchment paper and refrigerate for 2 hours. Then you must remove it from the refrigerator and cut it into the desired shape.
3. Salty Protein Bar
Ingredients
- 1 ovo
- 1 cup of rolled oats
- 1 tablespoon flaxseed flour
- 1 1/2 grated parmesan cheese
- 1 pinch of salt and pepper
- 1 tablespoon peanut butter
- 3 tablespoons of milk
- 1 spoon of yeast and powder (royal)
Preparation mode
Place all the ingredients in a bowl and mix with your hands until uniform. Place in an English cake pan, covered with parchment paper and bake for around 20 minutes until golden. Then you must cut it into the desired shape, while still hot.
4. Simple protein bar
Ingredients
- 1 cup of rolled oats
- 1/2 cup granola
- 4 spoons of peanut butter
- 4 spoons of cocoa powder
- 1/2 cup of water
Preparation mode
Mix all the ingredients with your hands until it forms a uniform dough. Place a tray lined with baking paper, press until it is uniform and place in the fridge for 2 hours and then cut into the shape you want.
5. Protein bar fit
Ingredients
- 100 g almond flour
- 100 g of soaked dates
- 100 g dried figs
- 60 g of grated coconut
Preparation mode
Blend all the ingredients in the food processor, then mix with your hands until a uniform dough forms. Place on a plate covered with parchment paper and refrigerate for 2 hours. After removing, you must cut it into the shape you want.
To make almond flour at home, simply place the almonds in a food processor until they break down into flour.
It is also possible to make homemade peanut butter or paste, simply place 1 cup of roasted, skinless peanuts in a food processor or blender and blend until a creamy paste forms, which should be stored in a container with a lid in the refrigerator. Furthermore, it is possible to make the paste saltier or sweeter according to taste, and it can be salty with a little salt, or sweetened with a little honey, for example.
