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
Betsy
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
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
What do you recommend replacing the hemp seeds and chia seeds with
Laureen King
Hi Jason, you could add a variety of your favourite nuts or more pumpkin or sunflower seeds.
Betsy
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
So glad you enjoyed the recipe, thanks to taking they time to drop me a note.
June
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
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
Try using Cronometer. Nice nutritional break down of foods and you can create your own recipe @ cronometer.com
Sheila
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
Thank you, my photography is always a constant learning process!
Anonymous
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
That's awesome, so glad you enjoyed the recipe!
Hannah Halleck
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
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
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
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
I don't think maple syrup would be thick enough to hold the bar together.
Mary
These look great! I've been looking for a good protein bar recipe. Will be making these tomorrow 🙂
Laureen King
Great Mary, let me know how they turn out for you.
Elizabeth
I substituted agave syrup for corn syrup and they did not hold well. Flavour was delicious though.
Anonymous
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
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
Rice Bran syrup will work.
Anonymous
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
I have successfully used mashed dates as a sticky substitute in other recipes.
widuri
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
Congrats on your pregnancy, how exciting, give my Fuel to Go muffins a try as well, take good care.
Kassia
Are these best kept in the fridge or can the be wrapped and stored in the pantry in an airtight container?
Laureen King
Hi Kassia, I always cut into squares, wrap with plastic wrap and store in the fridge.
Mandy
Would egg work I stead of corn syrup to help bind the ingredients together?
Laureen King
Hi Mandy, egg would NOT work.These bars are not baked.
Sabrina
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
What could I use instead of corn syrup? My daughter has a corn sensitivity.
Laureen King
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
Hi. I was curious if you knew the calorie amount per bar? Thanks.
Laureen King
Sorry Bobbi, I don't.
Ryan
Can I substitute something else for the Rice Krispies or not use them at all?
Laureen King
Hey Ryan, you could try adding some quick cook oatmeal, or just leaving them out.
Kam Dykstra
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
thank you Kam, glad you enjoyed the recipe and put your own flare on it.
skeyes
Corn syrup is different from high fructose corn syrup. Stick with Karo brand. Its pure corn syrup.
Teresa S
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
your so welcome Teresa!
Private
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
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
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
what can I substitute corn syrup and brown sugar. I want this to be easy on sugars
Laureen King
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
What can I sub for peanut butter?
Laureen King
Hey Melissa, almond butter would work.
Veta
Tree nut and peanut allergy here, Anyone have a substitute for the peanut butter?
Laureen King
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.
Jacqui
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?
Laureen King
thank you Jacqui.
Sandra Pereira
Doesn't rice krispies have gluten?
Laureen King
most rice krispies do not have gluten, but be sure to check the ingredients on the box.