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
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In large bowl combine together, Rice Krispies, dried fruit, seeds and coconut.
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In saucepan stir together peanut butter, butter, honey, brown sugar and corn syrup.
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Heat over low heat until ingredients melted, stirring continually.
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DO NOT boil or it will become hard.
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Add peanut butter mix to dry ingredients and stir until well combined.
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Press firmly into 8x8 lightly buttered pan.
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Refrigerate until set.
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.
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!
What do you recommend replacing the hemp seeds and chia seeds with
Hi Jason, you could add a variety of your favourite nuts or more pumpkin or sunflower seeds.
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.
So glad you enjoyed the recipe, thanks to taking they time to drop me a note.
I’ve just made this recipe although a friend made them a few months ago and I loved them. I cannot find any nutritional information however; can you post this info please.
Thanks so much
June so glad you enjoyed the recipe. I do not put the nutritional content to my recipes because I am not a Nutritionist. Most of the recipes I make are family recipes I’ve been making for years and share on my blog for others to enjoy. There must be some kind of program you can input the ingredients into to obtain a nutritional count.
Try using Cronometer. Nice nutritional break down of foods and you can create your own recipe @ cronometer.com
Nutrition Facts
Servings: 16
Amount per serving
Calories
164
% Daily Value*
Total Fat 8.5g
11%
Saturated Fat 2.6g
13%
Cholesterol 3mg
1%
Sodium 67mg
3%
Total Carbohydrate 20.8g
8%
Dietary Fiber 2.5g
9%
Total Sugars 12.3g
Protein 3.9g
Vitamin D 1mcg
3%
Calcium 29mg
2%
Iron 3mg
14%
Potassium 147mg
3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by
Laureen, these look wonderful and your photos are gorgeous!
Thank you, my photography is always a constant learning process!
Thank you for the healthy, delicious treat. I just pinned it!
Thank you Helene, it is one of my son’s track team favourites!
Corn syrup is the opposite of healthy. There are several alternatives you could use if you want to keep it natural and keep from being a ham.
I do agree with you about the corn syrup, but substitutions I have tried don’t hold the bar together enough. I welcome any suggestions you have!
Rice Bran syrup will work.
Any sugar substitute is packed with danger – any of those high fructose syrups can build up in the kidneys and cause damage. Honey is the most natural, with the antibacterial properties and natural health properties somewhat making up for the high glucose content. Anyway, these are protein energy bars – we WANT the energy and sugar boost!
I have successfully used mashed dates as a sticky substitute in other recipes.
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.
That’s awesome, so glad you enjoyed the recipe!
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?
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!
I wonder if black strap molasses would work instead of the corn syrup.
I made the muffins and the bars. I find the bars are too sweet for me. The muffins are Grest tho.
Thank you for the recipes.
Hey Susan, black strap molasses may work but not sure if they would hold together as well. The flavour would change as well as molasses has a very strong taste.
I don’t think maple syrup would be thick enough to hold the bar together.
These look great! I’ve been looking for a good protein bar recipe. Will be making these tomorrow 🙂
Great Mary, let me know how they turn out for you.
I substituted agave syrup for corn syrup and they did not hold well. Flavour was delicious though.
hi,
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.. 🙂
Congrats on your pregnancy, how exciting, give my Fuel to Go muffins a try as well, take good care.
Are these best kept in the fridge or can the be wrapped and stored in the pantry in an airtight container?
Hi Kassia, I always cut into squares, wrap with plastic wrap and store in the fridge.
Would egg work I stead of corn syrup to help bind the ingredients together?
Hi Mandy, egg would NOT work.These bars are not baked.
The “vegan” egg substitute is “flax egg”. Flax meal with water…
Equivalent to 1 egg:
1 Tbsp (7 g) flaxseed meal (ground raw flaxseed)2 1/2 Tbsp (37 ml) water
What could I use instead of corn syrup? My daughter has a corn sensitivity.
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.
Hi. I was curious if you knew the calorie amount per bar? Thanks.
Sorry Bobbi, I don’t.
Can I substitute something else for the Rice Krispies or not use them at all?
Hey Ryan, you could try adding some quick cook oatmeal, or just leaving them out.
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!
thank you Kam, glad you enjoyed the recipe and put your own flare on it.
Corn syrup is different from high fructose corn syrup. Stick with Karo brand. Its pure corn syrup.
Have made this twice now, it’s very tasty and filing. I left out the coconut and doubled the sunflower seeds omitting the pumpkin seeds because hubby and I don’t care for either. Great replacement for the store ones. Thanks for the recipe!
your so welcome Teresa!
I’ve been to over 10 sites and I don’t understand why nobody lists the NUTRITIONAL content of these recipes??!!! I apologize for venting, but it’s so frustrating! These bars look delicious, but could you please provide the nutritional content with the recipes. Thanks!
Hi, I personally do not put the nutritional content to my recipes because I am not a Nutritionist. Most of the recipes I make are family recipes I’ve been making for years and share on my blog for others to enjoy. There must be some kind of program you can input the ingredients into to obtain a nutritional count.
It isn’t hard to figure out really. Take the calorie count of the ingredients you use, and their nutritional values and divide that number by the number of bars you make. If you belong to Spark I believe they have a way of figuring out nutritional values, also Weight Watchers has a site you can put in the ingredients and it gives you the info. Someone also suggested Cronometer?
what can I substitute corn syrup and brown sugar. I want this to be easy on sugars
Hi Cynthia, I am currently testing out a couple of substitutions and will add these to the recipe once I come up with the best adaptation.
What can I sub for peanut butter?
Hey Melissa, almond butter would work.
Tree nut and peanut allergy here, Anyone have a substitute for the peanut butter?
Hi Veta, I’m not familiar with any, but are there nutfree spreads that are supposed to be just like peanut butter? These would work. Maybe even tahini spread.
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.
Well have just made these lovely protein bars.
I have to say most health shop bars that you want your kids to enjoy have sugar in them! These are great for gluten free lovers and fuel for my long runs with the dog!
I’m sure there are far worse things you can eat… I didn’t have chia /hemp seeds so replaced with cashews nuts & sesame seeds I also don’t like things too sweet so replaced sugar with dark chocolate… thought this too would help bind them together – less sweet perhaps or do I just love chocolate obviously taste is important.
These are delicious !! lets hope kids dislike them?
thank you Jacqui.
Doesn’t rice krispies have gluten?
most rice krispies do not have gluten, but be sure to check the ingredients on the box.