Just Easy Recipes

Crunchy, chewy and chocolatey homemade high-protein bars packed with nuts, seeds, oats and whey protein. Each bar delivers approximately 16g of protein, making them perfect as a post-workout snack or for anyone intentionally trying to increase their daily protein intake.

As someone who trains regularly, I know just how difficult it can be to hit your daily protein goals — especially as a woman.

The more consistently you train and challenge your muscles, the more important adequate protein intake becomes for recovery, muscle repair and overall performance.

Exercise physiologist Dr. Stacy Sims (who I absolutely love!) recommends that active women may benefit from aiming for approximately 1.7–2.4 grams of protein per kilogram of body weight per day depending on training load, age and goals. That can add up to a lot of protein over the course of a day!

To put that into perspective:

• 1 egg contains approximately 6.3g protein
• A small chicken breast contains roughly 35g protein
• A standard tin of tuna contains around 30g protein
• A 60g serving of cheddar cheese contains approximately 15g protein

Sims also recommends spacing protein intake throughout the day rather than consuming most of it in one sitting.

Here are some general protein targets she often discusses:

• Main meals: aim for approximately 30–40g protein per meal
• Snacks: aim for 15–20g protein (nailing that with our homemade protein bar!)
• Post-exercise: around 30g of high-quality protein shortly after training (some menopausal women may benefit from closer to 40g)
• Early intake: even when appetite is low in the morning, getting in around 15g protein early in the day may help support muscle protein synthesis and metabolism

I recently went on a short trip to Mauritius with some of my friends to do an open water swimming event. One of the products in our goodie bag was a Protein Bar made with nuts (mostly almonds and peanuts). We all loved it so much because it had a great texture, 12g protein and wasn’t overly sweet! So, when we got back to SA, I got to work trying to replicate this protein bar.

The only caveat was that my boys wouldn’t eat anything with a visible nut in it – they would literally pick the bar apart and discard all the nuts! Eventually I just pulverized the nuts and seeds in a blender and this is the resulting recipe which got the thumbs up!! Hoorah!

I would say it’s a protein bar that feels like a treat to eat!! It’s delicious whilst still delivering a really helpful balance of protein and carbs— ideal as a high-protein snack or for immediately after training when you can’t get to a proper meal straight away.

And thankfully… the recipe could not be easier.

How to Make a Homemade Protein Bar (VIDEO)

Protein Bar Recipe

Dry Ingredients

• mixed tree nuts
• oats
• flax seeds
• poppy seeds
• chia seeds
• sunflower seeds
• sesame seeds
• salt
• whey isolate protein powder
• puffed rice

Wet Ingredients

• glucose syrup
• peanut butter
• vanilla essence
• coconut oil
• vegetable glycerine

Chocolate Topping

• chocolate chips
• coconut oil

Method

Start by adding the mixed nuts, oats, flax seeds, poppy seeds, chia seeds, sunflower seeds, sesame seeds and salt to a blender or food processor.

Blend until fairly fine — in my house, the official measure of “done” is when none of my children can identify a single nut or seed!

Transfer the mixture to a large bowl and stir through the whey protein powder and puffed rice. Set aside.

In a small saucepan (something thick-bottomed works best to prevent burning — I use my Le Creuset saucepan), add the glucose syrup, peanut butter, vanilla essence, coconut oil and vegetable glycerine.

Heat gently over low heat, stirring until smooth, combined and runny. Do not boil — you simply want everything melted and easy to pour.

Remove from the heat and pour the wet mixture into the dry ingredients. Stir with a spoon until combined.

To make the chocolate mixture, add the chocolate chips and coconut oil to a microwave-safe jug or bowl. Microwave for 1–2 minutes on medium-high heat, stirring every 30 seconds until smooth and melted.

Pour approximately three-quarters of the melted chocolate into the protein bar mixture and stir well. Then use clean hands to mix thoroughly until evenly combined.

Line a loaf tin or small square baking dish with baking paper or wax paper. Press the mixture firmly into the tin and smooth the top.

At this stage the mixture may look slightly greasy because the coconut oil is still liquid, but once chilled it firms up beautifully.

Drizzle the remaining chocolate over the top or spread it into a full chocolate layer — both are delicious.

Refrigerate for 1–2 hours, or overnight, until firm. Slice into bars or squares using a sharp knife.

Storage

Store in an airtight container in the fridge for up to 2 weeks.

These bars also freeze very well.

Approximate Yield

Approximately:

• 167g protein
• 300g carbohydrates

If cut into 10 bars:

• approximately 16.7g protein per bar
• approximately 30g carbohydrates per bar

Ingredient Notes

Some ingredients may not be available at every supermarket:

Whey Isolate Powder

Many supermarkets now stock whey isolate due to its increasing popularity, but you can also find it at health shops, supplement stores and online.

Glucose Syrup

Usually available from baking supply stores or online baking retailers.

Vegetable Glycerine

Often available at supermarkets, pharmacies, health shops or online.

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