Fuel to Go Homemade Protein Bars

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A great healthy homemade protein bar, Fuel to Go Protein Bars.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.Fuel to Go Homemade Protein Bars

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
Prep time
Total time
Recipe type: Homemade Snack
Serves: 12-16 squares
  • 1 cup Rice Krispies
  • ½ cup dried blueberries
  • ½ cup dried cranberries
  • ½ cup raisins
  • ½ cup unsweetened coconut
  • ¼ cup hemp seeds
  • ¼ cup chia seeds
  • ¼ cup sunflower seeds
  • ¼ cup pumpkin seeds
  • ½ cup peanut butter
  • ¼ cup honey
  • ¼ cup brown sugar, packed
  • ¼ 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.

Fuel to Go Homemade Protein Bars
Some more great healthy snacks Fuel to Go Muffins and Chocolate Covered Coconut Oil Bars.
Chocolate Covered Coconut Bars  Fuel to Go Muffins
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  1. Betsy says

    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.

    • says

      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!

    • Betsy says

      I was finally able to make these bars. They are absolutely delicious! A new favorite on my snack list. My husband enjoyed them as well – asking for seconds. Thanks for a great delicious nut-free snack.

  2. Anonymous says

    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.

  3. says

    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?

    • says

      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!

  4. widuri says


    Im 5months pregnant and my doctor said i have to gain weight.. and i dont know what else to eat…
    will try your recipe.. hope it can boos my weight…
    wish me luck.. :)

    • says

      Hi Rivka, here are a few suggestions, Brown Rice Syrup or agave syrup. I had not tried the brown rice syrup, and one small problem with agave syrup was that it didn’t hold the bars together enough. Refrigerating them may help.

  5. Kam Dykstra says

    Very good bars! I left out the coconut simply because I didn’t have any in the house and also put in 1scoop of whey protein powder! I am always looking for a healthy snack to put in my husbands lunch…thank you again for the great recipe!


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