Homemade Protein Bars Only 5 Ingredients
Youll love the pure, nutritious, simple ingredients that go into these quality protein bars. All you need are:
- Whole Rolled Oats: whole oats provide a more robust texture than quick or instant oats.
- Real Peanut Butter: we love chunky peanut butter, as it lends a bit of crunch to the bars.
- Whey Protein Powder: feel free to use your favorite flavor, though we highly recommend steering clear of artificial sugars, as those tend to have an unpalatable aftertaste. Our personal favorite is pure, unflavored 100% whey protein powder, which weve been using for years.
- Real Maple Syrup or Honey: it just feels better than sugar. Plus, maple or honey has the sticky texture needed to help bind the bars.
- Milk: we use regular cows milk, but feel free to use your milk of choice.
- Totally optional: add-ins! We love dried blueberries, chocolate chips, or even drizzled chocolate on top.
Tip: If youre planning to stash these bars in your gym bag, backpack, or lunch sack, we recommend skipping the drizzle on top. Theyll stay a lot neater that way and youll like us more.
- peanut butter mixture
What Are The Best Protein Bars
We considered nutrition, taste and price to select our top protein bars. All these bars have at least 7 grams of protein and no unhealthy ingredients such as high fructose corn syrup. Remember there isnt one bar thats right for everyone or one bar with everything you need. When deciding which protein bar is best for you, consider your nutritional goals and dietary restrictions but dont forget to factor in your flavor and texture preferences.
How Protein Bars Can Help With Weight Loss
Heres the science behind why protein is a crucial component of losing weight: Because of proteins role in carbohydrate metabolism, it actually helps promote satiety , which curbs unnecessary eating, and helps stabilize blood sugar response, which decreases inflammation and reduces excess body fat storage, says Michelle Wong, RD with Life Time.
Similarly, with proper hormone and enzyme production, the body is actually able to function optimally. Wong adds that when it is not able to do this, it does not have the energy to focus on losing weight because its so focused on getting back to what we call homeostasis, or a state of equilibrium for the body.
Also, lean muscle tissue can be a critical component to weight loss because it is more metabolically active than fat tissue. Pound for pound, lean muscle tissue can burn 2-3 times as many calories as fat tissue, Wong explains. Thus, more lean people typically burn more calories while at rest than those with more body fat.
With the right ingredients, these bars can make for a quick, convenient snack to power your day while also helping with weight management, says Mackenzie Burgess, RDN and recipe developer atCheerful Choices.
More specifically when looking at the body, protein can help reduce our hunger hormone, also known as ghrelin, and boost our satiety leading to less overall calories consumed, Burgess adds.
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Looking For The Best Protein Bars
Theres no question that protein is an essential part of a healthy diet: Research suggests that protein keeps you feeling full, helps muscle recovery after a workout, can contribute to weight loss, and may even lower blood pressure. A recent study published in Circulation, the journal of the American Heart Association, found that replacing the calories in refined carbs with a daily 40-gram supplement of milk or soy protein lowered blood pressure modestly. All these benefits help explain why protein bars have become a diet staple in the United States.
Protein bars are a type of nutritional supplement that comes in a variety of brands and flavors chocolate, dark chocolate, almond, vanilla, peanut butter and chocolate, oatmeal, and more. Many protein bars have a good balance of carbohydrates, protein, and fat, making them a nice choice for a snack or postworkout recovery boost. Some protein bars are higher in sugar while others use sugar alcohols.
Similarly, Ericka Stachura, RD, of Boston, recommends dieters watch the sugar, protein, and fiber in protein bars. For a snack, look for protein bars with 200 calories or less, she says. For an on-the-go meal replacement, look for bars that have 200 calories or more. Serious athletes who want a postworkout recovery protein bar should look for bars with about 20 grams of protein. Its also a good idea to look for a short ingredients list to ensure your bar is minimally processed.
Two Recipes Endless Options
Have you ever noticed that most of the recipes out there for homemade protein bars are so specific? I am a fan of baking recipes being specific, since baking is chemistry. But these are no-bake.
Those other recipes either rely on one specific type of protein powder, call for a million different funky ingredients Ive never heard of, or they are one flavor and one flavor only. So frustrating!
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Can You Make Your Own Protein Bars
Yes. Its actually pretty easy, the ingredients you need are
- Vita Fibre
- Protein Powder
- Any oither ingredients of your choice
The vita Fibre should be poured into a bowl and warmed up in the microwave so it can be mixed. Then add one scoop of protein powder to the Vita Fibre and mix so the blend is smooth and consistent. Then transfer the mix onto some cling film, with this you can mould it into your desired shape and add in any extra ingredients or topping you want.
Making your own bars this way costs around 90p per bar, roughly a third of the cost of most pre-made bars.
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It might remind you of Fear Factor, but eating insects is the next big thing. And did we mention that they pack a nutritional wallop? In terms of high-protein snacks, crickets have about as much protein as chicken breast but with three times the calcium. And in this bar, they provide a big chunk of the protein in this bar.
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Munk Pack Keto Nut & Seed Bar $1299 For A 12
These bars from Munk Pack are filled with plant-powered ingredients like almonds, pumpkin seeds, and peanuts.
My favorite flavor is the sea salt dark chocolate! Whats great about these bars is they contain 0 grams of added sugars since they are naturally sweetened from a rare sugar called allulose, Burgess states. Plus, they contain up to 5 grams of fiber and 6 grams of protein. This protein and fiber help keep us fuller and more satisfied for longer.
Try chopping up these bars and serving over yogurt in the morning for a protein-packed parfait!
What Is Protein Really Good For
Theres a good reason were all so pumped about protein. At the end of the day, protein is absolutely a must for overall health and a nutrient that our body truly rely on.
Youve probably heard the key macronutrients, and protein is just that. One of the three basic group of nutrients our bodies need for fuel and growthalong with carbs and fatsprotein is an essential food group and has certainly earned its rightful place on our tables.
In the most basic sense, protein is a complex molecule, one that acts as a literal building block for our entire bodies. Hair, skin, nails, muscle, bonewhat do they all have in common? None of them could exist, quite literally, without protein.
To break it down even further, protein molecules are built from amino acids. These chemical compounds can all be classified as either essential or non-essentialthe essential ones , are called this because we cant create them organically in our bodies, meaning we rely on food to get them.
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Whats The Best Budget Protein Bar
As you can see there is quite a variation in the cost of protein bars, with most of them ranging from £1-4. If youre only buying protein bars very occasionally the cost probably wont bother you too much, but if youre buying bars on a regular basis youll want to be making sure youre getting the best value for money. The cheapest bar on this list is the Eat Natural bar at just 99p, but its not necessarily the best value since it only contains 10g of protein. The cheapest bar with 20g of protein or more is the Battle bites and Fulfil bars so Id say stick to these if youre looking for effectiveness and value for money.
The other thing to consider is that the price of all of these bars will vary depending on if stores have a sale on and exactly where you buy them from. If youre buying these bars somewhere in central London or at an Airport, expect to pay more. If youre buying them from a petrol station they could be a lot cheaper, or they might even have 3 for 2 offers on. The cheapest youll be able to get these bars for is if you buy them in packs . Shop around and youll get the best deal!
Carb Killas are the undisputed king of protein bars, they definitely werent thefirst ones around, but they really did perfect the recipe, theyre great all-rounders, being relatively low in calories with an acceptable amount of protein.
Carb Killas arent the best bar on the market, but theyre a good all-rounder, and very widely available.
Detour Lower Sugar Whey Protein Bar Caramel Peanut
If you like sending your taste buds to heaven while fulfilling your protein requirements then stop right here
Caramel peanut is the delectable protein bar youve been searching for but with only 170 calories, 15g of whey protein, and 3g of sugar, you dont have to feel guilty!
Each bar is loaded with muscle-building amino acids and its also great for really active people. Detour caramel peanut bars consist of peanuts coated in a low sugar caramel coating, which are covered in a low sugar chocolate coating.
So its like your favorite candy bar but healthier!
Nutrition facts: 170 calories, 15g of protein, 17g carbs , 5g of fat, 5mg cholesterol, 2g of fiber, and 3g of sugar .
Detour Whey Protein Bar
Detour Whey Protein Bar contains 15g of protein, rich in branched chain amino acids, low in sugar and provides serious nutrition to athletes.
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What Are Alani Nu Protein Bars
According to Alani Nu, their protein bars are a way to fuel yourself with 16 grams of protein, but without the chalky and hard-to-chew texture youll get with many other protein bars. Aani Nu describes these products as a delicious, multi-layered protein bar.
Many people like protein bars because theyre a convenient, easy way to energize yourself with nutrients. Well talk a bit more below about the benefits of protein bars in general and whether theyre good for you.
What To Consider Before Buying Protein Bars
The best protein bar will not only taste great, but it should meet your daily dietary needs.
Whether your dietary needs are based on ingredients, macronutrients, or calories, were confident that theres a protein bar on the market that will match your wants and desires. When consumed mindfully, protein bars can be a great way to pack in extra protein.
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The Case For Protein Bars
My kids play a lot of sports. That means that were often on the run, so they eat a lot of protein bars.
And of course, each kid has his or her own favorite variety of bar. But all those packaged protein bars have one thing in common: theyre crazy expensive.
This recipe for homemade protein bars started out as something I was just making for my family, and that was that. After much hesitation, I had finally purchased some Vega Essentials protein powder.
I mean, they even sell protein powder at CVS now! I could use a coupon! I was just playing around with it.
Thats the kind of experimenting I rarely get to do anymore, where I just throw a bit of this and a bit of that into a recipe. Very few notes, even fewer apologies.
Vegan Organic Food Bar By Bearded Brothers
Free is the name of the game here: These bars are gluten-free and soy-free, plus they’re vegan. Because these aren’t loaded with protein, they’re best to eat when you’re on a hike and need an energy boost. Each bar is made with roughly seven ingredients, so you know what you’re eating, like dates and figs. Nutritional info varies bar to bar, so you’ll want to check the online label for each flavor. Protein: 4 grams Sugar: 18 grams Fiber: 4 grams Fat: 5 grams Carbs: 26 grams Calories: 150.
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Aloha Coconut Chocolate Almond
The Ingredients: This bar does have a longer list of ingredients, and while were not big fans of vegetable glycerin, there are some great ingredients found in this plant-based protein bar. The first ingredient is protein from brown rice protein and pumpkin seed protein, which makes it stand out from other bars on this list. Pumpkin seeds are a great source of healthy fats and nutrients like iron, calcium and beta-carotene.
The Flavor: The coconut flavor just may add a tropical twist to your day.
The Nutrition Facts: The Aloha Coconut Chocolate Almond bar will give you 14g of protein, 4g of heart healthy monounsaturated fats, 32mg of calcium and 2mg of iron.
$29.99 for a box of 12,
Q: Are Protein Bars Healthy
A: You already probably know the answer to this one! There is never a better substitute than a real plate of home cooked, clean, nutritious food but protein bars are convenient, and if you choose the right one, they can still have health benefits. You need to very carefully check the list of ingredients to make sure that you protein bar is not full of added sugar, additives, trans-fats, sweeteners or other nasties that you couldnt possibly pronounce. If you dont know what it is and its not a real, clean food source, then chances are its not going to be that good for you.
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What Is The Healthiest Protein Bar
Think of this as your protein bar shopping list.
Before looking at protein values, its best to scrutinise sugar contents and ingredients. Many protein bars are date-based and, although dates are natural, they contain between 60-80 per cent sugar .
Which means? Well, that many protein bars contain more sugar than chocolate biscuits.
As a starting point, bear in mind that 22.5g of sugar per 100g is considered high sugar by NHS standards.
But its not as easy as opting for low sugar. Maltitol, a common lower sugar snack bar sweetener, carries a laxative warning because its indigestible and can cause stomach upsets and bloating.
Ideally, find protein bars that are sweetened with lower glycaemic-load fruits such as cherries, berries, or plums. And as a rule, we always recommend that the protein to sugar ratio should at least be equal .
Luna Protein $6 For A 6
Available in most food stores, this protein bar is great to have before exercising in the morning.
Another good choice for a post-workout bar because it is light on the stomach and higher in protein than some, says Clair. I also like it as a pre-workout snack with half a banana to increase my energy. I like this choice because it is one of the tastiest options.
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Are There Any Cons Of Eating Protein Bars
There are downsides to protein bars as well. These include:
- They add to your calorie intake. If youre trying to cut down on your calorie consumption, you need to be mindful of how protein bars affect this.
- Many, including Alani Nu Protein Bar, use added sweeteners.
- These bars often include highly processed plant oils, which is the case with Alani Nu.
- Many protein snacks will also have corn starch and palm kernel oil.
- You may already have enough protein intake, and getting more than what you need can be harmful.
The Benefits Of Protein Bars
Whether youre looking to gain muscle, , or both, studies suggest that focusing on protein intake can help. According to a 2020 study, getting a lot of protein in your diet can help increase muscle mass and decrease body fat. So finding the right protein bar for you can potentially help you achieve any aesthetic goals you might have while maintaining your energy levels.
Protein bars can also come in handy when youre training extra hard. A 2018 study found that a diet high in protein can help improve your muscles recovery after a hard training session. So whether youre thinking about your long term goals or short term gain , protein bars might be helpful.
Plus, protein bars can be a convenient and healthy snack to have on hand. Even if you arent trying to meet any particular fitness goals, it can be better for your long term health to reach for a protein bar rather than a candy bar when your sweet tooth hits.
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Protein Bars For Breakfast Should Someone Eat A Protein Bar For Breakfast
If youre not sure whether or not you should eat a protein bar for breakfast, its probably because you havent tried them. This is a shame because although they might not be the healthiest thing on the planet, protein bars for breakfast are actually one of the most convenient things you can eat during the day. For starters, eating protein bars for breakfast will help you feel fuller for longer since the ingredients in most of these products are high in protein and fiber.3
One thing to keep in mind when youre deciding whether or not to eat a protein bar for breakfast is that you need to make sure that youre not eating too much. Remember that you should consume about an hour after you wake up in order to maximise your calorie retention, so eating more than this just doesnt make sense. Of course, if youre hungry its always good to have some sort of protein in order to ensure that you get the most out of your meal.4 But consuming too many of these at once can cause an excess of gastric discomfort that you dont need.
Overall, eating protein bars for breakfast can be quite helpful. However, just like any other type of healthy diet, there is always moderation. Too much of anything can be harmful, so if you have a protein bar for breakfast, try to balance it out with some healthy fruit or veg. Balance is key and will help you achieve your daily goals.