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
Ingredients
- 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 tsp butter
Instructions
- In large bowl combine together, Rice Krispies, dried fruit, seeds and coconut.
- In saucepan stir together peanut butter, butter, honey, brown sugar and corn syrup.
- Heat over low heat until ingredients melted, stirring continually.
- DO NOT boil or it will become hard.
- Add peanut butter mix to dry ingredients and stir until well combined.
- Press firmly into 8x8 lightly buttered pan.
- Refrigerate until set.
Nutrition
Very enjoyable recipe! I was looking for something crunchy with lots of seeds and fruits. This was a winner!
I omitted the 1/2 cup brown sugar as the honey/corn syrup/dried fruit are all sweet enough for me.
So glad you enjoyed the recipe Mellie
Love these fuel to go bars. My son has peanut allergies, so I used sunflower butter instead. SOOO delicious! Loved that this was healthy and packed with some protein too – I think next time I could cut back on the sugar a bit though. I will be making these again for sure , my 7 year old says ” these are a repeat” 🙂 . Thank you!!
Terrific, love when kids like a new recipe!
These are SO amazing! Helps satisfy my sweet tooth for sure 🙂
thank you Lizzie, these bars are one of my son’s track team favourite snacks!
I have tried unflavored gelatin in some recipes and it helps hold all ingredients together. I’m not sure if it would in this case. Plus you may need more honey to boost the sweetness content. Just a suggestion.
Hi Colleen, I never have a problem with the bars keeping together made as is, but it might be worth testing out when trying to make a lower sugar version.
It looks delicious! Is it possible to freeze them?
It looks delicious! Is it possible de freeze them?
Yes Martine, they should freeze just fine.
Muffin and protein bar recipes sound amazing will be trying them today!!
Quick question…. the coconut ingrediant in the energy bars is what? Cocunt flakes, milk, oil?
Thanks
Hi Stephanie, it is shredded coconut
Any thought on how these would be to ship in a care package across the country?
Hi Emmy, I’m not too sure how the bars would hold out shipping especially if its warm outside and shipping takes more than a couple of days.
Is there a way to make them school safe with no peanut butter?
Hi John, you could try sunflower seed butter, although I have not tried this myself.
I made these with tahini paste for nut free school lunches. I also cut out the corn syrup and brown sugar as they were so sweet. They hold together well by increasing the chia seeds to 1/2 cup. You can still cut into bars easily even in the hot Australian summer.
Great substitutions Jenny!
Love the Fuel to go Muffins, so I want to give the protein bars a try!! Just 2 questions…. where can i find the nutritional info for the bars? And would it be possible to add spinach to either of these and if so how?
Nina, I have updated the post to include nutritional info
Where can you find hemp seeds
Hi David, I find the best price is at Costco.
Do these need to be kept refrigerated or can they be left on the counter for a few days?
I usually refrigerate them Cynthia. Make sure they are tightly sealed so they don’t dry out.
Ron Burg, love the recipe. Will make them but for ingredient and that is that dam corn syrup which l do not allow in my house.
Needs another ingredient to take its place.
I was wondering that too
This recipe is EXACTLY what I am looking for. Fruit for quick energy, plenty of seeds for vitamins, minerals and protien for long term, steady energy.
Thanks Shirley!