Homemade protein bars make a delicious snack, especially before and after your workouts. Protein can help you gain muscle mass, and these protein bars are much less expensive than the ones you can find in stores. This recipe will make about 10 bars, depending on how large you make them. Each bar has approximately 220 calories ad 2 grams of protein. Here’s how to make homemade protein bars:
Ingredients and supplies:
10 tablespoons natural peanut butter or almond butter
5 egg whites
5 scoops whey or soy protein powder (chocolate or vanilla)
1/2 cup soy milk
2 cups oats (you can dry toast them using a frying pan if you want to add extra flavor to the bars)
Large spoon or spatula
Greased 13 x 9 inch baking tray
Aluminum foil and/or plastic wrap
- Mix the peanut butter and egg. Mix the peanut butter and egg whites in a bowl. Then microwave the mixture for 30 to 45 seconds. Stir well, so that the mixture becomes smooth. Repeat this process 3 to 5 times, until the egg whites have completely dissolved into the peanut butter. The mixture should be smooth and consistent.
- Add the protein, soy milk, and oats. First, gradually add the protein powder, one scoop at a time. Stir each scoop into the mixture before adding the next one. Then, add the soy milk and oats. Stir well, until it forms a thick, sticky mixture. You may have to use your hands instead of a spoon or spatula if the mixture is too thick.
- Spread mixture onto tray. Spread this mixture into a greased 13 inch by 9 inch tray. Cover with aluminum foil or plastic wrap, and let it set on a countertop or in the refrigerator for at least half an hour so that the mixture hardens.
- Cut the bars. Use a very sharp knife to cut the mixture into about ten bars. Wrap each bar individually with aluminum foil or plastic wrap so that you can easily take these bars with you. Store these bars in the fridge. They can also be frozen.
You can vary these bars by adding chocolate chips, granola, bran, sunflower seeds, nuts, and other ingredients to suit your tastes. Cinnamon or vanilla extract also add an interesting flavor to these healthy protein bars. Homemade protein bars allow you much more control over the ingredients than in commercial protein bars. They are all-natural and easy to change according to your tastes and to add variety to your protein snacks. Many people do not get enough protein in their diet; these easy protein bars will keep you from making the wrong food choices because they are so convenient.