Tuesday, August 19, 2014

Fuel to Go Homemade Protein Bars

Homemade Protein bars are easy to make and contain ingredients you can pronounce! These protein bars are loaded with healthy seeds, chia, hemp, pumpkin and sunflower!

School has started or will be starting for many children, and with that comes back routine, scheduling, and of course preparing lunch and healthy snacks for them. I have been making this recipe for over 15 years for my son, and it is time to revisit an older post I've done for this recipe. It has become incredibly popular over the years with all his teammates in track and field. Packed with nutrition, this makes the ultimate snack for those high energy kids.
The chia and hemp seed add that extra boost of essential amino acids, omega-3 fats, fibre and a whole lot more! I make enough to last the week, cut into squares and wrap individually for easy to go healthy snacks. Your kids will love the exceptional taste of these homemade protein bars! Use any kind of dried fruit you have on hand such as blueberries, cranberries, apricots, sour cherries, raisins,  and figs.
Fuel to Go Homemade Protein Bars
by Laureen King from ArtandtheKitchen
Makes: 12-16 squares

  • 1 cup Rice Krispies
  • 1/2 cup dried blueberries
  • 1/2 cup dried cranberries
  • 1/2 cup raisins
  • 1/2 cup unsweetened coconut
  • 1/4 cup hemp seeds
  • 1/4 cup chia seeds
  • 1/4 cup sunflower seeds
  • 1/4 cup pumpkin seeds
  • 1/2 cup peanut butter
  • 1/4 cup honey
  • 1/4 cup brown sugar, packed
  • 1/4 cup corn syrup
  • 4 teaspoons butter
  1. In large bowl combine together, Rice Krispies, dried fruit, seeds and coconut.
  2. In saucepan stir together peanut butter, butter, honey, brown sugar and corn syrup.
  3. Heat over low heat until ingredients melted, stirring continually.
  4. DO NOT boil or it will become hard.
  5. Add peanut butter mix to dry ingredients and stir until well combined.
  6. Press firmly into 8x8 lightly buttered pan.
  7. Refrigerate until set.
Some more great healthy snacks Fuel to Go Muffins and Chocolate Covered Coconut Oil Bars.


  1. Thank you! A protein bar that isn't loaded with tree nuts or any nuts at all! They look delicious! I'll be trying this recipe soon.

    1. Your welcome Betsy, my son is allergic to tree nuts, he can eat peanut butter, but tree nuts mean a trip to the hospital. This has been his favourite snack for over 10 years, he is now on the University varsity track and field team and has me making them for his teammates!

  2. Laureen, these look wonderful and your photos are gorgeous!

    1. Thank you, my photography is always a constant learning process!

  3. Thank you for the healthy, delicious treat. I just pinned it!

    1. Thank you Helene, it is one of my son's track team favourites!

  4. These turned out great! I have tried a few different recipes for bars in the past and they always fell apart and were too crumbly. These taste delicious and stay together.

    1. That's awesome, so glad you enjoyed the recipe!

  5. These look amazing...I just really would rather not use corn syrup....do you think they would still hold together if I subbed something else? Could I maybe replace the brown sugar and corn syrup with maple syrup?

    1. Thanks Hannah, the corn syrup hold the bar together really well, I have not tried maple syrup so I'm afraid I can answer that one for you, but I think I'll try that the next time I make them!