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
What can I sub for peanut butter?
Hey Melissa, almond butter would work.
Tree nut and peanut allergy here, Anyone have a substitute for the peanut butter?
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.
what can I substitute corn syrup and brown sugar. I want this to be easy on sugars
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.
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!
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.
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?
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!
your so welcome Teresa!
Corn syrup is different from high fructose corn syrup. Stick with Karo brand. Its pure corn syrup.
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!
thank you Kam, glad you enjoyed the recipe and put your own flare on it.
Can I substitute something else for the Rice Krispies or not use them at all?
Hey Ryan, you could try adding some quick cook oatmeal, or just leaving them out.
Hi. I was curious if you knew the calorie amount per bar? Thanks.
Sorry Bobbi, I don’t.
What could I use instead of corn syrup? My daughter has a corn sensitivity.
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.
Would egg work I stead of corn syrup to help bind the ingredients together?
Hi Mandy, egg would NOT work.These bars are not baked.
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