Fuel to Go Homemade Protein Bars
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
- 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 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 8×8 lightly buttered pan.
- Refrigerate until set.
Nutrition
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.
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.
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.
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 substituted agave syrup for corn syrup and they did not hold well. Flavour was delicious though.
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.
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.
try sorghum, it’s not as strong as molasses and should hold it together as well as corn syrup.
I don’t think maple syrup would be thick enough to hold the bar together.
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!
Thank you, my photography is always a constant learning process!
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
Thanks Belinda for the Cronometer “heads up”. I’d never heard of it before.
Kathy
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
Has anyone tried to make this with reduced sugar content? Which one? And how did it go?