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Fuel to Go Homemade Protein Bars

August 19, 2014 by Laureen King 94 Comments

Fuel to Go Homemade Protein Bars are super tasting and healthy.  Made with hemp, chia, sunflower and pumpkin seeds and a whole lot more!
Fuel to Go Homemade Protein Bars
Homemade protein bars are easy to make and contain ingredients you can pronounce! These Fuel to Go Homemade 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

Fuel to Go Homemade Protein Bars are great tasting and healthy. Made with hemp, chia, sunflower and pumpkin seeds and a whole lot more!
3.92 from 71 votes
Print Pin Rate
Course: Homemade Snack, Snack
Cuisine: American
Keyword: fuel to go protein bars, homemade granola bars, protein bars
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 16
Calories: 216kcal
Author: Laureen King

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

Calories: 216kcal | Carbohydrates: 27g | Protein: 4g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 2mg | Sodium: 63mg | Potassium: 181mg | Fiber: 3g | Sugar: 18g | Vitamin A: 165IU | Vitamin C: 1.3mg | Calcium: 34mg | Iron: 1.9mg
Fuel to Go Homemade Protein Bars
Some more great healthy snacks Fuel to Go Muffins and Chocolate Covered Coconut Bars.
fuel to go muffins
chocolate covered coconut bars
Fuel to Go Homemade Protein Bars
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Filed Under: Breakfast Brunch Recipes, Cookies Bars and Squares, Recipes, Snack Recipes Tagged With: fuel to go homemade protein bars, healthy snacks, homemade protein bars, protein bars

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Reader Interactions

Comments

  1. mellie

    May 9, 2016 at 6:43 pm

    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.

    Reply
    • Laureen King

      May 9, 2016 at 7:42 pm

      So glad you enjoyed the recipe Mellie

      Reply
  2. krissie

    June 4, 2016 at 7:28 pm

    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!!

    Reply
    • Laureen King

      June 5, 2016 at 4:29 pm

      Terrific, love when kids like a new recipe!

      Reply
  3. Lizzie

    August 16, 2016 at 9:35 pm

    These are SO amazing! Helps satisfy my sweet tooth for sure 🙂

    Reply
    • Laureen King

      August 18, 2016 at 5:39 pm

      thank you Lizzie, these bars are one of my son’s track team favourite snacks!

      Reply
  4. Colleen

    November 9, 2016 at 11:19 am

    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.

    Reply
    • Laureen King

      November 9, 2016 at 10:49 pm

      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.

      Reply
  5. Martine

    May 2, 2017 at 9:29 am

    5 stars
    It looks delicious! Is it possible to freeze them?

    Reply
  6. Martine

    May 2, 2017 at 9:35 am

    It looks delicious! Is it possible de freeze them?

    Reply
    • Laureen King

      May 2, 2017 at 8:03 pm

      Yes Martine, they should freeze just fine.

      Reply
  7. Stephanie

    January 3, 2018 at 6:50 am

    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

    Reply
    • Laureen King

      January 3, 2018 at 9:10 am

      Hi Stephanie, it is shredded coconut

      Reply
  8. Emmy

    July 12, 2018 at 3:30 pm

    Any thought on how these would be to ship in a care package across the country?

    Reply
    • Laureen King

      July 13, 2018 at 5:09 pm

      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.

      Reply
  9. John

    January 27, 2019 at 11:28 am

    Is there a way to make them school safe with no peanut butter?

    Reply
    • Laureen King

      January 30, 2019 at 6:31 am

      Hi John, you could try sunflower seed butter, although I have not tried this myself.

      Reply
      • Jenny

        February 4, 2019 at 10:57 pm

        4 stars
        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.

        Reply
        • Laureen King

          February 6, 2019 at 5:50 am

          Great substitutions Jenny!

          Reply
  10. Nina Stonechild-Cook

    March 24, 2019 at 11:44 am

    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?

    Reply
    • Laureen King

      April 3, 2019 at 5:22 am

      Nina, I have updated the post to include nutritional info

      Reply
  11. David

    July 20, 2019 at 3:35 pm

    Where can you find hemp seeds

    Reply
    • Laureen King

      July 21, 2019 at 7:15 am

      Hi David, I find the best price is at Costco.

      Reply
  12. Cynthia

    August 18, 2019 at 2:41 pm

    Do these need to be kept refrigerated or can they be left on the counter for a few days?

    Reply
    • Laureen King

      August 23, 2019 at 7:13 pm

      I usually refrigerate them Cynthia. Make sure they are tightly sealed so they don’t dry out.

      Reply
      • Ron Burg

        September 22, 2019 at 5:56 pm

        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.

        Reply
        • CHERYL

          October 17, 2019 at 7:49 pm

          I was wondering that too

          Reply
  13. Shirley Vick

    October 9, 2019 at 2:47 pm

    5 stars
    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.

    Reply
    • Laureen King

      October 10, 2019 at 4:50 am

      Thanks Shirley!

      Reply
« Older Comments

Trackbacks

  1. 50 Best Paleo Protein Bar Recipes for 2018 says:
    April 13, 2018 at 9:38 am

    […] Detailed recipe and credit – artandthekitchen.com […]

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  2. Chocolate Covered Coconut Bars | Art and the Kitchen says:
    October 30, 2018 at 4:34 pm

    […] Nutrition Facts Chocolate Covered Coconut Bars Amount Per Serving Calories 231 Calories from Fat 153 % Daily Value* Total Fat 17g 26% Saturated Fat 13g 65% Sodium 8mg 0% Potassium 217mg 6% Total Carbohydrates 16g 5% Dietary Fiber 4g 16% Sugars 10g Protein 2g 4% Vitamin A 0.2% Vitamin C 0.2% Calcium 1.9% Iron 16.3% * Percent Daily Values are based on a 2000 calorie diet.   Another great healthy snack recipe is my Fuel To Go Protein Bars […]

    Reply
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Welcome. I am Laureen, creator of Art and the Kitchen. The recipes I share on my blog are a collection of good old homestyle cooking to trying my hand at gourmet meals.
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