Prep Time: 10
Cook Time: 30
Nowadays, protein bars come in all shapes and sizes. They look yummy and boast decadent flavors that leave you craving for more. Some taste so good that you simply can't stop eating.
Just like everything else, these goodies have their drawbacks. First, they're loaded with simple carbs. Even sugar-free versions contain maltose, dextrose, and other hidden sugars that can add inches to your waistline. High-fructose corn syrup, for instance, leads to weight gain, insulin resistance, diabetes, and even cancer.
Second, most brands are quite low in protein. It's hard to find one with more than 15-18 grams per serving.
Third, protein bars protein quality is not the best. Not to mention that it comes from whey. If you're allergic to milk or dairy, you'll experience tummy trouble. Soy protein isn't better either considering that most soy crops are genetically modified.
Perhaps the biggest issue is their actual formula. There's a reason why your favorite protein bars taste so amazing despite sitting on the store shelves for months or even years. These goodies are typically made with preservatives, additives, and other chemicals that affect your health in the long run.
Sure, you can always opt for organic protein bars, but those either are either too expensive or packed with sugar. So why not make your own protein bars at home? It's easier than you think!
These healthy snacks take minutes to prepare and will boost your energy for hours. Plus, you have full control over the ingredients used. In fact, you can even prepare delicious vegan protein bars with no dairy, eggs, sugar, or harmful chemicals.
Ready to give it a try? Start with this decadent recipe for tropical peanut butter protein bars. It's super simple and full of goodness! Here is what you need:
Tropical Peanut Butter Protein Bars
- 1/2 cup cooked quinoa
- 1 banana
- 1/2 cup peanut butter
- 2 tbsp chia seeds
- 1 tsp vanilla
- Liquid or powdered stevia to taste
- 1 flax egg (3 tsp water + 1 tbsp ground flax)
- 2 tsp cinnamon
- 1 tsp baking powder
- 1/2 cup coconut or almond flour
- 1 cup quick oats
- A pinch of salt
- 1 tsp coconut oil, melted
- 1/4 vegan chocolate chips
- Optional: coconut flakes, dried fruit, vegan chocolate syrup, coffee beans, dates, etc.
- Spray a baking pan with cooking spray. Preheat the oven to 350 degrees F.
- Mix the peanut butter, vanilla, banana, stevia, and flax egg in a large bowl.
- Combine the dry ingredients in another bowl.
- Mix the two and then stir well.
- Pour in the chia seeds and cooked quinoa. Continue to mix until a thick batter is formed.
- Transfer the batter into the baking pan. Bake for up to 30 minutes or until you achieve the desired consistency.
- Let it cool and then cut into bars.
- Add the coconut oil and chocolate chips to a small bowl and then microwave them. Drizzle on the bars and enjoy!
*Feel free to add other toppings, such as dried banana flakes, coconut flakes, cinnamon, raisins, or strawberries.
For extra protein, add 1-2 scoops of pea or hemp protein powder to the mixture.
Stevia can be replaced with raw honey; in this case, the carb count will increase.
If you prefer a crunchier snack, add almonds, peanuts, walnuts, or other nuts to the mixture. Pumpkin seeds, sunflower seeds, and flax seeds are a great choice too. Plus, they’re high in protein, omega-3s, and fiber, so you’ll get more nutrients.
Get Flavor and Nutrition in One Crunchy Snack
These homemade protein bars are not just delicious but healthy too. Loaded with protein, complex carbs, and good fats, they will fuel your body and keep hunger at bay. They’re ideal before or after exercise, between meals, or for breakfast. In fact, they’re so nutritious that they can easily replace a meal.
Banana, one of their key ingredients, is rich in potassium along with simple and complex carbs. Think of it as a natural energy booster.
Quinoa delivers large doses of fiber, keeping your digestive system running smoothly. On top of that, it’s one of the plant-based sources of complete protein. This means it provides all nine essential amino acids.
Both coconut and almond flour are loaded with healthy fats and low in carbs. Plus, their exotic flavor is just perfect for the summer!
Peanut butter, the primary ingredient, is a nutrition powerhouse. It provides fiber, omega-3s, protein, vitamins, minerals, and antioxidants. Its amazing flavor will get you addicted to these protein bars! Crunchy or creamy, peanut butter is a guilty pleasure that supports your health and well-being while tantalizing your senses.
So, what are you waiting for? These protein bars take less than 30 minutes to prepare, so why not make a batch right now? The taste is to die for.
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