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.
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
mellie
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
So glad you enjoyed the recipe Mellie
Susan
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
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
Terrific, love when kids like a new recipe!
Lizzie
These are SO amazing! Helps satisfy my sweet tooth for sure 🙂
Laureen King
thank you Lizzie, these bars are one of my son's track team favourite snacks!
Colleen
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
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
It looks delicious! Is it possible to freeze them?
Martine
It looks delicious! Is it possible de freeze them?
Laureen King
Yes Martine, they should freeze just fine.
Stephanie
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
Hi Stephanie, it is shredded coconut
Emmy
Any thought on how these would be to ship in a care package across the country?
Laureen King
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
Is there a way to make them school safe with no peanut butter?
Laureen King
Hi John, you could try sunflower seed butter, although I have not tried this myself.
Jenny
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
Great substitutions Jenny!
Nina Stonechild-Cook
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
Nina, I have updated the post to include nutritional info
David
Where can you find hemp seeds
Laureen King
Hi David, I find the best price is at Costco.
Cynthia
Do these need to be kept refrigerated or can they be left on the counter for a few days?
Laureen King
I usually refrigerate them Cynthia. Make sure they are tightly sealed so they don't dry out.
Ron Burg
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
I was wondering that too
Shirley Vick
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
Thanks Shirley!
Sonia
THIS IS THE BEST POWER BAR RECIPE I HAVE EVER MADE AND EATEN....IT IS ABSOLUTELY FABULOUS! THANK YOU FOR SHARING....
Laureen King
thank you Sonia for taking the time to comment and rate my recipe. So glad you enjoyed it.
Patricia Burns
Hi Laureen- the protein bars are delicious and so easy!! Have you ever tried doubling the recipe and freezing?
Laureen King
Yes I have doubled the recipe many times. Although I have never froze them, I think they should freeze very well.
Chelly
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
Wonderful substitutions Chelly.
Stacy
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
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
thank you Lana
Emily
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
Thanks Emily, my son loved these bars when he was running competitively
Manal
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
Thank you Manal, I will have to give that a try next time I make them.
Shirley
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.