Try These 3 High Protein Recipes
Now that youre well-versed in how to make protein bars, you may want to expand your expertise somewhat. Luckily, weve got just the thing for you. Weve selected some of the best high-protein recipes for you to make. All of these guides contain a healthy helping of cricket flour too, which means that they pack an extra punch of protein.
We Didnt Admit It At The Time
because we liked the taste, but we never felt completely satisfied after eating those energy bars. Instead, it actually made us want to eat more sweets. We always felt lousy after we ate it, and we didnt play well at practice. The protein bar just didnt cut the mustard when it came to doing what a snack/protein bar should do
Interestingly, to this day, healthy protein bars are still in demand. One of the questions that we get asked most as registered dietitian nutritionists is about protein bars. People want to know how many grams of protein and fiber you should look for in a protein bar and how many calories should you stick to when choosing a good protein bar for a snack. Weve got your covered with the answers belowand with our easy homemade snack bar that fits the bill!
How To Make Peanut Butter Protein Bars
The ingredient list is short, simple, and a slam dunk.
- Peanut Butter. Healthy fats, protein, and the all-out delicious factor. You can use any kind you like, be it shelf stable or drippy peanut butter.
The consistency of your batter can vary based on the type of peanut butter you use. If your batter is looser than you would like, simply add an extra tablespoon or two of oats until it holds together.
- Oatmeal. Rolled oats are hearty, rich in fiber, and give the Peanut Butter Protein Bars their structure.
- Honey. For its natural sweetness and glue factor.
- Protein Powder. Pump em up! To make these protein bars with protein powder, stir in 1/2 cup of your favorite brand of protein powder. You can use whey- or plant-based protein. I recommend vanilla, though I suspect chocolate would be tasty too.
- Flaxseed Meal. Omega-3s please.
- Coconut Oil. To help the bars bind and solidify.
- Cinnamon and Chocolate Chips. No ho-hum bars here. These Peanut Butter Protein Bars are loaded with the good stuff.
Once you have the ingredients, its as simple as stirring. These healthy oatmeal protein bars are made in one bowl.
Press your bar batter into the pan, pop them into the fridge, and theyll set within an hour.
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Whats Considered A Healthy Snack
When it comes to choosing a heathy snack , the goal is to prevent hunger between meals as well as blood sugar highs, crashes and mood swings while providing long-lasting energy. On top of that, the snack needs to be low enough in calories to help achieve or maintain that flat-belly! And of course, it needs to be nutrient-packed to fuel the body and to make sure its functioning at its bestincluding that efficient, fat-burning metabolism. There are key factors that are needed for a snack to pull off this feat, which weve been discussing for a long time, and if youve read our first book, Fire Up Your Metabolism, you know we also discuss this there.
Note: Depending on your personal needs, a healthy snack may also need to be gluten-free, dairy-free or free of other allergens. Thats why we created our No-bake Chocolate Protein Bar recipe with gluten-free, dairy-free and vegan options!
What To Look For In A Protein Bar
There are 4 important things you need to look out for in protein bars that you make at home or buy from a store:
- Look out for high fructose corn syrup, aspartame, and palm oil. Protein bars ideally shouldnt have these ingredients.
- Excess sugar defeats the point of eating protein bars. So watch out for these.
- Calorie content is important especially when youre on a weight loss program. Keep it below 400 calories per bar. Protein bars for kids, however, can have more calories as they need more energy during the day.
- The sources of protein may differ in bars. Some may be from eggs, some from whey and some from collagen.
Homemade protein bars are excellent sources of all the essential nutrients your body needs along with proteins. Whats better is that you know exactly what ingredients go into it, and you have control over its making.
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It Is Super Digestible
One of the most common misconceptions when it comes to cricket flour is that it is hard to digest. Nothing could be further from the truth. Research from Rutgers University suggests that edible insects can be digested by all primates, including humans. The reason is that we have a gene called CHIA, which is the stomach enzyme that breaks down the outer layer of many insects.
What that means is that we can be digesting insects on a regular basis. The new study puts forward the idea that eating edible insects could be a sustainable way to lead a healthier lifestyle. That is backed up by the fact that insect products, such as cricket flour and cricket protein powder, are low fat and high in protein. These products could be some of the best natural protein powder options available.
Fall In Love With These Homemade No Bake Protein Bars
I first made these coconut chocolate protein bars back in 2017 and they became a true AK staple. They are one of my favorite protein bars to make and keep in the fridge.
- Protein-packed. These babies are full of 10g protein per serving from nut butter and your favorite protein powder, making them the perfect post-workout snack.
- Plenty of healthy fats. The nut butter, chia seeds and coconut all add the perfect boost of healthy fast to keep you full and satisfied.
- AMAZING taste. These protein bars are seriously good enough to enjoy for dessert! With rich dark chocolate, nut butter and coconut theyre almost like a healthy almond joy. Theyre also naturally sweetened with a little honey instead of stevia or erythritol .
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The Best Protein Bar Recipes
When it comes to making homemade protein bar recipes, there are a few things you should consider. Standard recipes for homemade protein bars dont have to be complicated. They need two things: wet ingredients and dry ingredients.
For the most part, your wet ingredients consist of oils, nut butters, and/or non-dairy milks. Your dry ingredients generally consist of oats, flours, and/or protein powders.
Now, if youre sick of the standard peanut butter protein bar, you can still get delicious healthy homemade protein bar recipes that dont just taste like a block of peanut butter.
Check out this recipe we found.
Chocolate Coated Muesli Bars
Image Courtesy : Archanas Kitchen
Fruits and Nuts are good, but if you want to use Protein Bars as an alternative to your chocolate cravings, then the chocolate flavour is a must! You can make chocolate-coated Muesli Bars loaded with the goodness of muesli and nuts, making them a good source of fibre and energy. To maintain a low-calorie level, no artificial sweeteners are to be added to these bars. These protein bars can be relished as pre or post-workout snacks, a saviour from sweet cravings, and school snacks for children.
To Prepare Recipe:
- 1 tbsp Vanilla Extract
So crunchy and so yummy! This recipe is a great way to deal with your hunger pang, especially if you have a sweet tooth!
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A Great Workout Needs A Great Post
Its important to remember that, along with fitness routines that have our hearts racing and our muscles pumping, we need to add meals and snacks to our diet that complement our workouts and make sure we get the most of each lunge, squat, and minute spent on the elliptical. The saying is true, You cant outwork a bad diet. Proper nutrition is extremely important.
Your future workouts could be at risk if you dont take recovery seriously. Without properly hydrating and fueling your body, you may feel lethargic, sore, weak, and more. These things can compromise your training and slow down your progress Thats why were so eager for you to try our tasty and nutritious workout bars!
Fiber Helps Your Body In Its Natural Detoxification Process
Fiber is one of the best ways to help your body in its natural detoxification process. The body naturally clears toxins from pesticides, alcohol, a poor diet, stress, etc., with organs like its lungs, liver and kidneys. And fiber helps to lessen the burden on your organs by pulling toxins and waste out of the body through elimination . If youre constipated, its very likely you may need more fiber to push the food remnants and toxins out of your body.
If food is sitting in your colon and youre feeling constipated, your flat belly takes a hit too and you can see the unsightly gut bulges as the stomach is being pushed out.
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Protein Bars You Can Easily Make At Home
You would never chase a workout with a Snickersnot if youre smart, at least.
But if you scan the ingredients of the chocolatepeanut butter protein bar stuck to the inside of your gym bag, youll be shocked to discover what it really is: a glorified candy bar, complete with all the sugar, preservatives, artificial colors, random chemicals, and other half-baked ingredients that you go to great lengths to avoid everywhere else. Screw that.
Making protein bars at home is easy , and with the following guide from Camilla Saulsbury, author of Power Hungry: The Ultimate Energy Bar Cookbook, its a foolproof way to take your body and health back into your own hands.
Tasty Ingredients That Are Better For Your Health
Since we want to keep what goes into our body as pure as possible, we try to stay away from pre-packaged snacks any time that we can. Why? Because many bars and snacks youll find on the grocery store shelves are loaded with unnecessary sugars and unknown ingredients. Your body doesnt need that extra sugar and those preservatives that help extend the pre-fab snacks shelf life.
Our no-bake workout bars, on the other hand, are made with familiar and healthy ingredients. Fiber-rich complex carbohydrates, such as oats and raisins are combined with protein-rich protein powder and peanut butter. Flax seeds and chia seeds add superfood power, while chocolate gives you a satisfying flavor. These easy workout bars will provide you with the perfect combination of post-workout carbs, protein, and fat.
And before you think to yourself, Nobody has time to make their own protein bars! just look at how easy this recipe is!
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Lemon Protein Bar Recipes
It can be difficult to find delicious protein bar recipes. As a matter of fact, its kind of hard to find a good protein bar recipe that doesnt have peanut butter.
If youre looking for delicious and healthy protein bar recipes, sometimes too much peanut butter can be a bad thing.
Thats why its important to look forhealthy protein bar recipes that give you a little bit of variety.
Luckily, we found a delicious one that has tons of nutrients in it. Go to the recipe.
How To Store And Freeze These Protein Bars
- To Store. Store the bars at room temperature for up to 1 week. You can also store them in the fridge, though I find they taste best at room temperature.
- To Freeze. Place bars in an airtight freezer-safe storage container and freeze for up to 3 months. I like to wrap mine individually, then remove them from the freezer as needed.
Ready for a pantry upgrade? Give these Peanut Butter Protein Bars a try! Youll smile every time you open the door and find them waiting for you.
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How Many Calories Should A Snack Have Grams Of Fiber And Protein
You want a snack to be light enough that you feel like you can exercise after eating it, but not so light that youll be starving in an hour. This means for most women , this snack should be under roughly 200 calories, ideally 10 + grams of protein and at least 3 grams of fiber, with less than 200 mg of sodium. For men, these numbers can be a rough estimate, as well. Sometimes those guys who exercise intensely or who go a very long time between meals, find they need the snack to be a bit larger, but if so, they also realize that they need to pay close attention to keep the size of their meals in check so they dont go overboard, so they can keep their six-pack abs.
A snack thats packed with calories typically leads to weight gain. Weve even seen this happen to our health-minded clients who came to us initially after gaining weight from eating or drinking seemingly healthy and waist-line friendly foods, like smoothies and smoothie bowls.
Pucker Up Lemon Protein Bars
Serves: 10Nutrition: 225 calories, 13 g fat, 5 g sat fat, 17 g carbs, 7 g fiber, 7 g sugar, 12 g protein
If you have a thing for lemon cookies and cake, you’ll absolutely love these perfectly sweet-tart energizing bars. Enjoy these knowing the lemons that give them their irresistible flavor are the most nutritional fruit on the planet, packing more than 100 percent of the daily recommended intake of waist-whittling vitamin C.
Get the recipe from Om Nom Ally.
The New York TimesEat This, Not That!
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What Protein Powder To Make Protein Bars
There are many protein powder options on the market and it really comes down to your personal preference, but here are a few tips for protein powders and the ones I recommend.
Look for a protein powder that has least number of ingredients. Many protein powders have chemicals and additives that are unnecessary. I recommend a protein powder that is low in added sugar or uses stevia or monkfruit to sweeten it. From a nutritional standpoint, look for a protein powder that has less than 7 grams of fat per serving, has 20-30 grams of protein per serving and is lower in carbs 15 or fewer per serving.
Some protein powders do contain whey protein which some individuals cannot tolerate. Heres a few options I recommend: whey protein, this plant-based protein or this plant-based protein, beef protein powder .
Mango Coconut Almond Paleo Protein Bars
Image from Cotter Crunch
Type of Recipe: Paleo, gluten-free
Its easy to see why these Mango Coconut Almond Paleo Protein Bars would be popular. Mango and coconut always go well together and tend to create fresh-tasting foods.
The finished bars contain around 11.6 grams of protein per serving. Of course, the exact amount would depend on the size of bar that you make and the protein powder that you use. The bars are also chewy, which is a style that many people love.
It Could Help With Weight Loss
Trying to lose weight can often feel like an uphill battle. If youre looking for a smart way to shed some pounds, starting a high-protein diet could be the answer. As weve already covered, cricket flour is strikingly high in protein.
Research from the Society for Endocrinology found that eating protein could make you feel less hungry and ultimately lose weight. The reason is that a byproduct of digested protein, known as phenylalanine, may unleash hormones that curb hunger. The researchers looked at the effect that this byproduct had on animals and found that they were less hungry as the hormone increased.
Are Protein Bars Good For Weight Loss
Protein is mostly known for sustaining energy and building muscle, but are protein bars good for weight loss as well? The answer is yes if you choose a protein bar with an optimal nutritional value that will help you achieve your goals. So, its important to understand how much protein you should be looking for, the number of calories and fibre and how much sugar that wont be harmful to your goal.
Protein can have great effects on your metabolism, appetite and body weight as the high thermic effect burns calories in the digestive process. Self-control can be a difficult task when trying to lose weight, isnt forbidden fruit always the sweetest? Snacking in between meals and indulging on harmful foods is a hard habit to break, but what if you didnt crave those things? What if there was a natural option that would keep you satisfied and fuller for longer so youre not longing for that next treat, but content until your next meal.
The answer is protein. Consuming protein can reduce the levels of ghrelin in your body, otherwise known as the hungry hormone and help you reduce your food intake naturally to a healthier level.
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