homemade vegan protein bars recipe

Homemade Vegan Protein Bars Recipe

Ingredients

1. Base Ingredients:

   • 1 cup rolled oats: Gluten-free oats, if needed, provide the necessary base and are fiber-rich.
   • 1 cup nut butter: Almond, peanut, or cashew butter offer healthy fats and protein. Choose natural, unsweetened varieties for optimal health benefits.
   • 1/4 cup maple syrup or agave nectar: These natural sweeteners add sweetness and moisture without processed sugars.
   • 1/4 cup plant-based protein powder: Pea, hemp, or brown rice protein enhances the protein content. Choose a flavor that aligns with your taste preferences (vanilla works beautifully).

2. Flavor Enhancers:

   • 1/2 cup dark chocolate chips: Opt for dairy-free chocolate for a rich taste. These add sweetness and extra flavor.
   • 1/4 cup chopped nuts: Almonds, walnuts, or pecans add crunch and healthy fats. Choose your favorite or mix them up for variety.
   • 1/4 cup dried fruits: Raisins, cranberries, or apricots provide a chewy texture and complementary flavors. Ensure they contain no added sugars.

3. Spices and Extras:

   • 1 teaspoon vanilla extract: This enhances the overall flavor profile.
   • 1/2 teaspoon cinnamon: Adds warmth and depth; consider increasing if you enjoy a stronger flavor.
   • A pinch of sea salt: Balances sweetness and enhances all flavors.

Instructions

1. Prep the Baking Dish:

   • Line an 8×8 inch (20×20 cm) baking dish with parchment paper. This prevents sticking and makes removal easier after chilling.

2. Mix Base Ingredients:

   • In a large mixing bowl, combine rolled oats, nut butter, maple syrup, and protein powder. Use a spatula or your hands to mix until all ingredients are well incorporated. The mixture should be sticky but firm.

3. Incorporate Flavor Enhancers:

   • Stir in the dark chocolate chips, chopped nuts, and dried fruits. Ensure they are evenly distributed throughout the mixture.

4. Add Spices and Salt:

   • Mix in the vanilla extract, cinnamon, and sea salt. These elements enhance the taste and provide an aromatic profile.

5. Spread and Flatten Mixture:

   • Transfer the mixture into the prepared baking dish. Use a spatula or your hands to spread the mixture evenly. Press it down firmly to compact the bars, which helps them hold together after chilling.

6. Chill and Set:

   • Place the baking dish in the refrigerator for at least 2 hours or until the mixture has hardened. If you’re short on time, you can also put it in the freezer for about 30-45 minutes.

7. Cut into Bars:

   • Once set, lift the mixture out using the parchment paper. Place it on a cutting board and cut it into bars of your desired size.

8. Store Properly:

   • Store the bars in an airtight container. They can be kept in the refrigerator for up to a week or frozen for longer storage. Just wrap them securely to prevent freezer burn.

Nutritional Information (per bar based on 12 servings)

• Calories: Approximately 180
• Protein: 8g
• Carbohydrates: 20g
• Fat: 8g
• Fiber: 3g
• Sugar: 6g

Tips for Customization

• Flavors: Experiment with different flavor profiles by adding 1-2 tablespoons of cocoa powder for a chocolate version or 1/4 cup of shredded coconut for a tropical touch.

• Seeds: Flaxseeds, chia seeds, or pumpkin seeds can be included for added nutrients, particularly omega-3 fatty acids, and can replace some of the oats for a different texture.

• Sweeteners: Adjust the amount of sweetener based on your dietary needs and taste preferences. If you prefer a less sweet bar, reduce the maple syrup or use mashed ripe bananas.

Health Benefits

• High in Protein: The combination of protein powder and nut butter ensures an adequate protein intake, essential for muscle recovery and overall health.

• Rich in Fiber: Rolled oats and fruits contribute to the fiber content, promoting digestive health and maintaining steady energy levels.

• Healthy Fats: Nut butters and seeds provide monounsaturated and polyunsaturated fats, which are beneficial for heart health.

Practical Use Cases

• Post Workout Snack: These bars can quickly replenish energy after a workout while providing necessary proteins for muscle repair.

• On-the-Go Meal: Perfect as a quick breakfast or snack, these bars are portable and can be packed easily into bags or lunchboxes.

• Customizable for Dietary Needs: Vegan, gluten-free options can be tailored to suit individual dietary restrictions, making them inclusive for various diets.

Conclusion

By preparing homemade vegan protein bars, you create a versatile, nutritious snack that satisfies cravings while supporting your health goals. Mixing and matching ingredients allows for a level of creativity in the kitchen, ensuring these bars can always be fresh and exciting.