Protein bars at home with baking. No Bake Protein Bars

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Protein bars are one of the healthiest and most delicious healthy snacks imaginable, and making them at home is not difficult at all. They have many benefits.

About protein bars

A few facts about protein bars:

• They are valuable (protein) - the main component of building and developing muscle mass.
• Cereal bars and suitable for active fat burning.
• , as the name implies, contain an increased amount of carbohydrates and a minimum of protein, useful for gaining muscle mass.
• High-protein ones are equally well suited for weight loss and mass gainers.
• Normalize the hormonal background, increase the body's immune system.

Energy bars have long become popular not only among professional athletes, but also among ordinary fans of a sports lifestyle. In addition to specialized stores, it has become possible to purchase them in most supermarkets. Among the huge and affordable assortment, it has become difficult to figure out - where is a natural product that can only bring benefits, without artificial colors, preservatives and flavor enhancers?

But with the help of our recipes, you do not need to delve into and disassemble obscure compositions, you can make your own protein bar, from natural ingredients to your taste.

Recipes for making bars in an electric oven

We offer you a couple of interesting recipes for cooking in the oven.

blueberry delicacy

In 100 gr. the finished product contains 155.82 kcal.

Ingredients:

• 150 gr. blueberries;
• 200 gr. herculean groats;
• 120 gr. dry cream;
• 100 gr. cream cheese;
• 60 ml. egg whites;
• 100 gr. banana
• 5 tablespoons of protein;
• 50 ml. water;

Hercules mix with dry cream and add lightly whipped with a whisk. Cut banana and mix with cream cheese, berry and protein mixture. Combine everything in a mixer bowl and beat thoroughly until smooth.

Lubricate a baking sheet with high edges with olive oil and spread the mixture in an even layer and bake in the oven for 25-30 minutes, heated to 160 degrees. Cut the baked canvas into convenient portions, let cool. Blueberry delicacy should be consumed within a week.

El Dorado

In 100 gr. the finished product contains 336.35 kcal.

Ingredients:

• 2 cups of oatmeal;
• 10 tablespoons of protein powder;
• 1 tsp cocoa powder;
• 200 g of powdered milk;
• 200 ml of sycamore syrup;
• 2 egg whites;
• a quarter cup of freshly squeezed orange juice;
• olive oil for the form;

Mix oatmeal, protein and cocoa. In another bowl, pour orange juice, sycamore syrup and beaten egg white. We introduce the dry mixture into the liquid and pour into a mold, previously greased with olive oil. Preheat the oven to 160 degrees and send the form for 25-30 minutes. We divide the finished dish into the necessary portions and use it for no more than two weeks.

No Bake Recipes

If you don't have the time or opportunity to use the oven, then a no-bake recipe will come to your rescue!

oranges - goji

In 100 gr. the finished product contains 357.42 kcal.

• 85 gr. ground almonds;
• 100 gr. goji berries;
• 40 gr. durum wheat flour;
• 40 gr. dry milk;
• 1 st. a spoonful of orange peel;
• 1 teaspoon chili powder;
• 50 grams of dark chocolate.

First, combine the flour with milk until a homogeneous consistency. Then add crushed almonds, zest and chili powder for a savory taste and aroma. Goji berries should be added at the very end and mix everything well.

We form portioned sausages and dip into melted chocolate. Spread on a baking sheet lined with parchment paper and refrigerate for 1 hour. The shelf life of this dish is up to two weeks.

With peanut butter

In 100 gr. the finished product contains 365.7 kcal.

• 2 cups of your favorite muesli
• 100 gr. peanut butter;
• 50 gr. sesame seeds;
• 50 ml of milk or water;

Combine muesli and peanut butter in a bowl. We introduce a little warm, low-fat milk, the consistency should come out like a dense dough. We give the desired shape and roll each piece in sesame seeds. Ready bars should be kept in the refrigerator on parchment paper until completely solidified (30-50 minutes). It is better to store such a product in finished form in the cold for up to a couple of weeks.

The bars prepared according to these recipes are perfect for pre-workout consumption!

Protein Recipes

Bars with lactomine, in contrast to the protein that is absorbed from food, have a number of significant advantages, because this natural protein:

• completely absorbed by the body;
• has tremendous digestibility;
• is first class;
• harmless, therefore suitable for beginners;
• does not contain GMOs;

Here are the protein bar recipes we have tested in practice:

coconut paradise

In 100 gr. the finished product contains 391.67 kcal.

Components:

• 3 scoops of protein powder;
• 2 tablespoons coconut manna or oil;
• 1 spoon of honey;
• 2 tablespoons of cocoa;
• 25 gr. coconut flakes;

The first step is to mix the protein with natural cocoa powder. It is better to take natural cocoa to get the maximum benefit. You can adjust the amount of protein yourself, depending on your needs.

Combine the mixture with coconut flakes, honey and coconut oil. Form sweets, roll them in the remaining coconut and refrigerate for 20 minutes. In the end, the taste will remind you of the Bounty. The shelf life of the finished product is up to three days.

Fig-chocolate

In 100 gr. the finished product contains 193.17 kcal.

Components:

• 200 gr dried figs;
• ½ cup of water;
• 1 cup coarse oatmeal;
• 3 tablespoons of protein;
• ¼ cup unsweetened cocoa;
• 20 gr. bitter chocolate;

Immerse the dried figs in a large bowl of water and heat it in the microwave for 30 seconds. Without draining the water, grind in a blender. We bring the mixture to a puree texture and begin to introduce cocoa and protein powder. Process well in a blender and add chopped chocolate. We form portioned balls and store in a closed container, in the refrigerator, no more than 5 days.

It is permissible to add nuts or seeds to the composition, this will bring additional benefits and increase the nutritional value of the product.

Bar recipes without protein powder

If you do not have protein powder, then you can try replacing it with products that are on hand. We offer you a couple of recipes for protein-free bars:

Corn

In 100 gr. the finished product contains 288.86 kcal.

What will be required:

• 50 gr. peeled sunflower seeds;
• 50 ml. milk;
• 100 gr. oatmeal;
• 100 gr. corn flakes;
• 50 gr. nuts;

We combine all the constituent products with each other, choose the nuts to your taste. It is not forbidden to add a little chocolate to the mixture. The resulting mass is well mixed and spread on foil, distributed with the necessary layer and removed on a tray in the cold until hardened.

After we cut into bars of the required mass. It should be consumed within one to two weeks.

Chocolate

In 100 gr. the finished product contains 274 kcal.

What will be required:

• 35 gr. muesli without sugar;
• 1 tsp cocoa powder;
• 15 gr. ground walnuts;
• 10 gr. fiber;
• 80 gr. oatmeal;
• 120 gr. yogurt without additives;
• cinnamon to taste;

Mix the ingredients until a homogeneous mixture in a mixer. If you do not have oatmeal, then grind the oatmeal to this state, for example, in a coffee grinder. From the resulting dough we sculpt bars. It is better to take chocolate with a high cocoa content, drown it in a water bath and coat each bar.

Place on parchment paper and refrigerate until set. The duration of the use of bars varies from three to five days.

Low carb protein bars

Those who want to lose weight will be especially interested in protein bars without carbohydrates or their minimum content. Here are a couple of ways to effortlessly make a low carb bar at home.

Curd bar

In 100 gr. the finished product contains 148.67 kcal.

You will need:

• 50 gr. low-fat cottage cheese;
• 2 tbsp. l. protein powder.

We mix all the ingredients in a blender until smooth and put it in a silicone mold for further freezing in the refrigerator. We use it with pleasure, within three weeks.

Conclusion

As you can see from our recipes, making protein bars at home is a very real thing. Having chosen a suitable recipe for yourself, you can be one hundred percent sure that it will bring significant benefits to the body. Snack on bars while walking, at home, at work, at the gym or on a hike, because they are so convenient to take with you!

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Modern athletes carefully monitor their diet, carefully plan their diet. However, they still need to eat. Then they come to the rescue. At home, they are easy to prepare. There are many recipes that are very simple, and the final product is healthier, tastier and cheaper than from the store, because there are no preservatives and dyes in their products. Another advantage: the composition of each serving can be slightly changed to your liking. However, you need to remember that the product must be stored in the refrigerator, otherwise it will quickly deteriorate.

Protein bars at home. Recipe #1

• 2 tbsp. hercules;
• 5 spoons (you can buy it at a sports nutrition store);
• 0.5 st. ;
• a little milk or water so that the mixture becomes like dough.

Cooking:

1. Pour all ingredients into a bowl.
2. Mix until smooth. The consistency is like a very thick dough.
3. From the resulting mixture form bars.
4. Place them in the refrigerator for 50 minutes until firm.

Recipe number 2. Nut

Protein bars at home, prepared according to this recipe, will be quite nutritious: about 300 kcal per bar. At the same time, they will be fortified. It is better to take a mixture of nuts, so you get a more varied composition.

• 0.5 st. hercules and wheat flour. Instead of the latter, you can take oat bran - they will be more useful.
• 10 tablespoons of protein powder, it is better to pour with a slide, then the protein content will increase;
• 4 tsp cocoa;
• 1 st. powdered milk, it is best to use a skimmed product. This recommendation is not accidental. This will significantly reduce the amount of fat in the bars.
• 2 tablespoons of flax seeds;
• 2 tablespoons of peeled sunflower seeds;
• 1/4 st. nuts to taste: hazelnuts, walnuts, almonds, you can take a mixture;
• 1/4 st. dried fruits;
• 1/3 st. peanut butter;
• a little vanillin;
• water, about 0.5 tbsp.

Cooking:

1. In a bowl you need to mix all the ingredients.
2. The consistency of the mixture will resemble a thick dough. You can pour it into molds or put it in something flat so that it is convenient to cut later.
3. In an hour, the mass hardens, it can be divided into parts.

Recipe number 3. Coconut bars

How to cook protein bars at home so that they are not only healthy, but also tasty? Below is a recipe for how to get a candy that looks a bit like Bounty.

Cooking:

1. In a bowl, mix cocoa and protein. If you need more protein, you can increase the amount. It is best to use natural cocoa powder, then the bar will be as useful as possible.
2. Add to the mixture and honey.
3. Mix everything until smooth.
4. Form a bar and put it in the refrigerator for 20 minutes.

From the given amount of products, 1 bar is obtained about 80 g, it contains 380 kcal and 20 g of protein. You can split it into 2 smaller ones. These are more convenient to take with you and have a snack on them.

Recipe number 4. Protein bars at home without protein

If there is no special one at hand, then you can try to get by with improvised products.

Ingredients:

• peeled seeds;
• milk;
• cereals;
• nuts.

Cooking:

Recipe number 5. Baking

You will need:

• 2 tbsp. hercules;
• 10 tablespoons of protein powder, you need to take it with a slide, this will increase the protein content;
• 3 tsp cocoa;
• 200 g of powdered milk;
• 200 ml maple syrup;
• 2 raw proteins;
• ¼ st. juice, preferably freshly squeezed, for example, orange;
• to lubricate the form;
• optional - vanillin.

Cooking:

Homemade protein bars are very tasty, using various fillings, such as banana and blueberries. This increases their nutritional value, increases the content of nutrients.

Recipe number 6. For the lazy

There is a way to make protein bars at home with little to no effort. Carbohydrate-free snacking is especially important for bodybuilders and those looking to lose weight.

Ingredients:

• Low-fat cottage cheese.
• Protein powder.

Cooking:

1. Knead cottage cheese and add protein powder to it.
2. Shape into thick sausages and refrigerate.
3. The bars are ready.

Since they are made from cottage cheese, they have a minimum content of fats and carbohydrates, but the protein content is increased. It is better to eat bars before training, optimally - 1.5-2 hours before, or after it, but not immediately, but after 15-20 minutes.

Today, many athletes, usually already in the locker room after a workout, prefer healthy and nutritious snacks, such as protein or protein bars. It is important to know that often bars from stores are not entirely healthy, usually they are ordinary sweets with unnecessary sugar and other substances in the composition.

Nutritional Benefits of Homemade Bars

Therefore, every self-respecting athlete should try to cook a protein bar on their own and feel how different it is from the purchased “brother”. You will be able to personally monitor the sugar rate, it is possible that after a while you will even learn how to create your own bar recipe by rearranging and adding ingredients.

Important!!!

Protein bars, made at home, consist exclusively of their nutrients in the right proportions, they contribute to weight loss and muscle gain.

How to do

Preparing a protein bar is not difficult at all; the basis of any recipe is always a protein mixture. This component must be required. In equal proportions, the mixture is mixed with one of the types of flour to choose from: almond, coconut, oatmeal, etc. To a greater extent, everything depends on the taste preferences of the person.

By the way, for those who like to do everything themselves, there is a very useful site - http://etnokot.com.ua/category/bikonusy It has a lot of useful things for hengemade.

Important!!!

Protein Blend is the main component of a protein bar.

Then milk is added to the protein-flour mixture, also of your choice: nut, cow, coconut. You need to add milk slowly, constantly stirring, there is no specific portion, the result should be a thick dough. To improve the taste, the mixture can be diluted with fragrant nut paste.

Then, from the resulting dough, you need to form a bar of a suitable size. If the dough does not allow this, as it is not thick enough, add a couple of tablespoons of flour and mix again.

Advice

Instead of flour, you can add casein powder, so the bar will turn out even more nutritious.

Dip the formed protein bars into chocolate, previously melted over a fire, you can choose any kind. Place all the bars on a tray and refrigerate until completely firm. Bars made using this method are convenient to carry with you, they can be stored for a long time.

We bring to your attention a few more popular recipes for making bars:

Natural protein bar

For cooking we need:

• seeds;
• ground walnuts;
• chocolate;
• 4 tbsp. peanut paste;
• 5-6 tbsp flakes (corn and oat);
• some milk.

In a deep bowl, mix nuts, seeds and cereal. Mix everything well so that the mass turns out to be thick and thick. After that, add the nut paste, mix everything well again (use gloves so as not to get dirty).

Spread cling film on a tray, put the mass there and smooth it well. The thickness should be approximately 3-4cm. Lay a second layer of cling film on top and place the treat in the refrigerator for several hours.

After this time, unfold the film, cut the “cake” into identical bars and dip each of them into melted chocolate. Then again in the refrigerator for half an hour and on this all efforts are completed. Feel free to try!

Coconut Sports Bars

Required Ingredients

• a glass of milk;
• coconut flakes;
• flour (almond, oatmeal);
• dark chocolate (30g.)

Advice

Chocolate can be taken both white and black. But the second option, of course, is more useful. When choosing, you need to pay attention to the saturation of the color, the darker the chocolate, the more useful substances it contains.

Mix all the ingredients according to the previous scheme, first the protein with flour, then gradually the milk, and finally the coconut flakes. The result should be a thick mass. We immediately form sweets of the desired size from it, roll them in chocolate and put them in the refrigerator for a couple of hours.

Huge protein bar (bar). Video protein bar recipe

Bar with goji berries and oranges

Required components:

• protein powder (vanilla);
• ground goji berries and almonds (3/4 cup);
• a little vanilla essence;
• chili powder (1 tsp);
• dark chocolate (1 tsp);
• milk (1/4 st.);
• flour (1/4 cup);
• orange peel shavings (1 tbsp. l).

In the same way, mix flour and protein powder. Add milk and bring the mixture to a dense mass. In the process, dilute the composition with orange zest, vanilla essence, chili and almonds. Almost at the very end, the zest is goji berries. Make identical bars, dip them in melted chocolate and refrigerate. 2-3 hours and you can try.

Energy bars in 2 minutes!

Important!!!

A bar with goji berries for a homemade recipe is distinguished by its unusual and piquant taste. Chile, like everything spicy, will act as a catalyst for weight loss.

Beetroot pumpkin bar

• vanilla protein (half a cup);
• boiled beets (two small);
• milk and flour (1/4 cup);
• black chocolate;
• pumpkin seed oil (1 tbsp. l)

Mix flour and protein together, add milk. In the resulting mass, add the grated beets, knead, add pumpkin oil and bring to uniformity. And then according to the usual scenario - shaping, chocolate and refrigerator.

How to make protein bars at home

Conclusion:

The protein bar is a great invention in modern sports cooking. This is an excellent snack for athletes before and after training, it nourishes, saturates the weakened body with useful substances. Today, you can make a bar yourself, it’s not difficult at all, just familiarize yourself with the recipe and prepare the necessary ingredients. The cooking process is even pleasant. Good luck and health!

How often there are times when you have to skip meals: for adults, these are meetings, business trips, delays at work, children also often have busy days when they can’t eat well. Energy bars will come to the rescue. This is not only tasty, but also a healthy alternative to an afternoon snack.

What are energy bars?

This is a portion of food rich in carbohydrates, proteins and fats. In the past, energy bars were considered exclusively nutrition for athletes and were sold exclusively in sports nutrition stores. Now you can buy them in any supermarket, and even make your own at home.

What is in an energy bar?

Products	Description	Peculiarities
Cereals	Oat or rice flakes, flax and sunflower seeds.	They are the main source of energy.
Dried fruits	They contain a large amount of vitamins, antioxidants, as well as fructose.	They give energy, but do not cause an increase in blood sugar levels.
nuts	In addition to vitamins and antioxidants, they contain healthy fats.	Perfectly satisfy hunger. Strengthen the immune system.
Honey, fruit or sugar syrup	Connect all components together.	They are a source of fast carbohydrates, which is especially needed during an intense workout.
vitamins, minerals,caffeine	Additional components	Some manufacturers include them in their bars to meet all the needs of the body.

How to use energy bars correctly?

It depends on the type of activity you are engaged in.

• If you need strength for a long workout (e.g. sprinting), then you should choose low fiber bars and eat one of these bars within 15-20 minutes right during your workout. So you get maximum energy and do not load the stomach.
• If you skipped lunch and want to satisfy your hunger , then you should opt for a bar containing a lot of fiber and nuts. They will give a feeling of fullness, but it will be possible to practice only an hour and a half after eating.

Cooking an energy bar at home: a step-by-step cooking recipe

Ingredients:

• oatmeal 50 gr.;
• natural yogurt or kefir 100-120 gr.;
• nuts 50 gr.;
• any fruits and dried fruits (it is advisable to add a banana for sure);
• one egg white.

• Mix oatmeal with yogurt and leave for 10 minutes. At this time, grind the nuts in any way convenient for you to the state you need: in a coffee grinder, blender, under a rolling pin or knife. Place a part in a coffee grinder, and chop the rest into large pieces so that they feel good in the bars.

• Now add the rest of the ingredients. Rub the apple on a grater, finely chop the dried fruits, mash the banana with a fork into gruel. You can add some sugar or powdered sugar for flavor, cinnamon for flavor. Also for you need to add the protein of one egg.

• Lay out the prepared well-mixed mixture (make sure that it is not liquid) in an even layer into a small form or form individual bars on parchment paper.

• Bake at about 18 degrees for 30-40 minutes , and then dry a little more at 100 degrees. Since the baking time, in general, depends on the ingredients, keep an eye on the bars, not letting them dry out. They can get ready earlier.

If you laid out the dough in a layer, then be sure to cut it into pieces while still hot.

• It is very convenient to take such little things for a snack with you to work, they are well suited as something sweet for tea.- their banana-nutty taste will not leave anyone indifferent. And most importantly, from them you will get energy in the form of the right calories that will not be processed into fat (subject to the measure, of course).

More homemade energy bar recipes

Recipe #1

Ingredients:

• oatmeal - about 200 grams of medium-sized flakes (those that do not need cooking are not suitable);
• almonds (peeled) - about 50 grams;
• cashews or pine nuts - 50 grams;
• dried apricots - 40-50 grams;
• raisins - 30-40 grams;
• honey or sugar syrup - 50-60 grams.

• It is better to buy nuts immediately peeled, if there are none, it’s not scary. It is enough to pour them with boiling water for 5-7 minutes, then remove the skin and dry.
• Dried fruits should also be washed and dried.
• Then chop the peeled nuts and dried fruits with a knife.
• In a convenient bowl, mix them with oatmeal and slightly warmed honey. Mix everything well, the mixture should be thick.
• Put everything in a heat-resistant form with sides, tamp and put in an oven preheated to 160 degrees. Remove the mold after 25-30 minutes and allow the mixture to cool. Cut into portions and store in a covered container.

Recipe #2

Ingredients:

• nuts and dried fruits to your taste (almonds, walnuts, cashews, dried strawberries, dried apricots, raisins, etc.) - 300-350 grams;
• butter - 70-80 grams;
• honey - 100-150 grams;
• hercules - 350-400 grams;
• brown sugar - 55-60 grams;
• sesame seeds - 30 grams;
• coconut flakes - 100 grams.

• Melt butter and mix with honey and sugar until smooth.
• Rinse dried fruits and chop with a knife.
• Peel and chop the nuts as well. Mix with oil.
• Add oatmeal, sesame seeds and coconut to the mixture. Put everything in the form, tamp.
• Preheat the oven to 170-180 degrees, bake for 30-40 minutes until golden brown. Remove from oven and let cool slightly.
• Then cut into small pieces and chill in the refrigerator. They should also be stored in the refrigerator.

A useful video on how to make an energy bar with your own hands

• No matter how delicious bars you get, you should not abuse them. They are high in calories and are high in carbohydrates.
• If you are preparing a healthy snack for your child to school, with It is worth reducing the amount of sugar in recipes a little.
• You should also remember that they should be washed down with a glass of water, and be sure to rinse your mouth, and even better brush your teeth. Since, due to honey and dried fruits, the bars are quite sticky and remain on the teeth for a long time. And this, in turn, can lead to caries.

Protein bars are a treat for any athlete. You can buy such sweets in stores, hoping for the honesty of sellers and the quality of products, or you can make protein bars with your own hands and save time on going to the store. Bars made at home will taste better and be cheaper in the long run. Also, you will enjoy the process if you like to cook.

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What you need to make your own homemade protein bar

• Take protein powder and add flour to it. Choose only flours that can be eaten raw - coconut flour, almond flour, etc.
• Mix flour with protein, add. You can choose milk to taste - cow, coconut, nut. It will also be very tasty if you add nut butter. Your goal is to pour in enough liquid (milk) to make a thick dough-like mass that we will make into a bar shape.
• Blind protein bars with your own hands, choose the shape you need. If after mixing you get too liquid or thick substance, then you need to add either more flour or milk to achieve the desired consistency. I think there will be no problems with this, you yourself will come to the desired proportions by trial and error.
• After you have made the shape of the bar, it should be dipped in chocolate. To do this, it will first need to be melted. Choose chocolate to taste, someone likes black, and someone likes milk. In fact, bare chocolate is always black and slightly bitter, but we care more about the taste of the bar, so you can melt any kind of chocolate.
• Next, we send the plate with the bars to the refrigerator for about half an hour so that they freeze. After that, the most pleasant phase will come - the use of sweets. You can take them to study, to the office, and also share them with friends - after all, this is another reason for pride.

Homemade Protein Bar Recipes

Bar with coconut flakes:

To prepare protein bar with oranges and goji berries with your own hands you will need:

Red protein biscuits:

Well, now you know how to make homemade protein bars with your own hands and you can start experimenting with improving and modifying your products. It will turn out very tasty if you add nuts, dried fruits, seeds, nut paste to the dough. Making bars with your own hands, you discover something new. Improve, gain new experience, train, protein bars will help you gain muscle mass, which will allow you to comprehend new heights of sports.