Fuel to Go Homemade Protein Bars are super tasting and healthy. Made with hemp, chia, sunflower and pumpkin seeds and a whole lot more!
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.
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. 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. Another nutritionally packed recipe to try are my Fuel to Go Muffins.
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.
More Healthy Snacks
Fuel to Go Homemade Protein Bars
Ingredients
- 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 teaspoon 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
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.
Laureen King 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!
Jason says
What do you recommend replacing the hemp seeds and chia seeds with
Laureen King says
Hi Jason, you could add a variety of your favourite nuts or more pumpkin or sunflower seeds.
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.
Laureen King says
So glad you enjoyed the recipe, thanks to taking they time to drop me a note.
June says
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
Laureen King says
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.
Belinda says
Try using Cronometer. Nice nutritional break down of foods and you can create your own recipe @ cronometer.com
Sheila says
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 King says
Thank you, my photography is always a constant learning process!
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.
Laureen King says
That's awesome, so glad you enjoyed the recipe!
Hannah Halleck 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?
Laureen King 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!
Susan says
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.
Laureen King says
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.
April says
I don't think maple syrup would be thick enough to hold the bar together.
Mary says
These look great! I've been looking for a good protein bar recipe. Will be making these tomorrow 🙂
Laureen King says
Great Mary, let me know how they turn out for you.
Elizabeth says
I substituted agave syrup for corn syrup and they did not hold well. Flavour was delicious though.
Anonymous says
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.
Laureen King says
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!
Debbie says
Rice Bran syrup will work.
Anonymous says
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!
April says
I have successfully used mashed dates as a sticky substitute in other recipes.
widuri says
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.. 🙂
Laureen King says
Congrats on your pregnancy, how exciting, give my Fuel to Go muffins a try as well, take good care.
Kassia says
Are these best kept in the fridge or can the be wrapped and stored in the pantry in an airtight container?
Laureen King says
Hi Kassia, I always cut into squares, wrap with plastic wrap and store in the fridge.
Mandy says
Would egg work I stead of corn syrup to help bind the ingredients together?
Laureen King says
Hi Mandy, egg would NOT work.These bars are not baked.
Sabrina says
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
Rivka Leder says
What could I use instead of corn syrup? My daughter has a corn sensitivity.
Laureen King 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.
Bobbi Courtemanche says
Hi. I was curious if you knew the calorie amount per bar? Thanks.
Laureen King says
Sorry Bobbi, I don't.
Ryan says
Can I substitute something else for the Rice Krispies or not use them at all?
Laureen King says
Hey Ryan, you could try adding some quick cook oatmeal, or just leaving them out.
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!
Laureen King says
thank you Kam, glad you enjoyed the recipe and put your own flare on it.
skeyes says
Corn syrup is different from high fructose corn syrup. Stick with Karo brand. Its pure corn syrup.
Teresa S says
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!
Laureen King says
your so welcome Teresa!
Private says
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!
Laureen King says
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.
Diane says
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?
Cynthia Andrade says
what can I substitute corn syrup and brown sugar. I want this to be easy on sugars
Laureen King says
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.
Melissa says
What can I sub for peanut butter?
Laureen King says
Hey Melissa, almond butter would work.
Veta says
Tree nut and peanut allergy here, Anyone have a substitute for the peanut butter?
Laureen King says
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.
mellie says
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.
Laureen King says
So glad you enjoyed the recipe Mellie
Susan says
Love this recipe. I did omitted the brown sugar & used apricots instead of blueberries. Also used Sunbutter instead of P.B since I'm allergic to it. Turned out delicious.
krissie says
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!!
Laureen King says
Terrific, love when kids like a new recipe!
Lizzie says
These are SO amazing! Helps satisfy my sweet tooth for sure 🙂
Laureen King says
thank you Lizzie, these bars are one of my son's track team favourite snacks!
Colleen says
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.
Laureen King says
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.
Martine says
It looks delicious! Is it possible to freeze them?
Martine says
It looks delicious! Is it possible de freeze them?
Laureen King says
Yes Martine, they should freeze just fine.
Stephanie says
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
Laureen King says
Hi Stephanie, it is shredded coconut
Emmy says
Any thought on how these would be to ship in a care package across the country?
Laureen King says
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.
John says
Is there a way to make them school safe with no peanut butter?
Laureen King says
Hi John, you could try sunflower seed butter, although I have not tried this myself.
Jenny says
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.
Laureen King says
Great substitutions Jenny!
Nina Stonechild-Cook says
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?
Laureen King says
Nina, I have updated the post to include nutritional info
David says
Where can you find hemp seeds
Laureen King says
Hi David, I find the best price is at Costco.
Cynthia says
Do these need to be kept refrigerated or can they be left on the counter for a few days?
Laureen King says
I usually refrigerate them Cynthia. Make sure they are tightly sealed so they don't dry out.
Ron Burg says
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.
CHERYL says
I was wondering that too
Debi mustard says
I agree! I am planning to try agave or honey. The corn syrup binds things well so that would probably mean they might not firm up as easily but I definitely don’t want to use corn syrup. Will try and remember to post an update!
Linda T says
Maple syrup replaces corn syrup
Shirley Vick says
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.
Laureen King says
Thanks Shirley!
Sonia says
THIS IS THE BEST POWER BAR RECIPE I HAVE EVER MADE AND EATEN....IT IS ABSOLUTELY FABULOUS! THANK YOU FOR SHARING....
Laureen King says
thank you Sonia for taking the time to comment and rate my recipe. So glad you enjoyed it.
Patricia Burns says
Hi Laureen- the protein bars are delicious and so easy!! Have you ever tried doubling the recipe and freezing?
Laureen King says
Yes I have doubled the recipe many times. Although I have never froze them, I think they should freeze very well.
Chelly says
I made these last week with a few substitutions: I used brown rice syrup and no brown sugar. I didn’t have cranberries, so I subbed Montmorency cherries; didn’t have hemp seeds at the time so I increased the chia seeds. They were a hit with the whole family. Will make again. Thanks for the recipe.
Laureen King says
Wonderful substitutions Chelly.
Stacy says
Made them two times. I like to eat one when I'm taking my vitamins in the morning. It helps my stomach not get upset when I take my vitamins. And it's something quick and easy to eat in the morning for energy
Lana says
Really yummy! A few changes I made: I subbed the dried blueberries with dar chocolate chips, omitted the brown sugar altogether, and used maple syrup instead of corn syrup. Worked great!
Laureen King says
thank you Lana
Emily says
Great recipe thanks!
I subbed Rice Krispies for Puffed quinoa which I randomly had instead, and golden syrup instead of corn syrup. Im running marathons and these make for great fuel!
Laureen King says
Thanks Emily, my son loved these bars when he was running competitively
Judy Cliffton says
I wonder if one could substitute either honey or golden syrup for the corn syrup
Manal says
Don’t mean to disrespect all your hard work but corn syrup and sugar are the very commercial ingredients in almost all processed goods that are causing Ill health and early onset diabetes so this recipe although laden with superfoods was let down by these ingredients. I’d substitute them with maple syrup or honey or even brown rice syrup
Laureen King says
Thank you Manal, I will have to give that a try next time I make them.
Shirley says
Delicious! But mine fell apart terribly. I did put peanuts in, which I should've chopped, and I also chopped up crystalized ginger, which is so tasty. Just not sure what I need to do to make them hold together.