Fuel to Go Homemade Protein Bars
These Fuel to Go Homemade Protein Bars are an easy, no-bake snack made with peanut butter, hemp seeds, chia seeds, pumpkin seeds, sunflower seeds, dried fruit and coconut. Made with wholesome ingredients, they are perfect for snacks, school lunches, or a quick post-workout refuel.
I have been making these homemade protein bars for more than 15 years. They started as a nutritious treat for my son and quickly became a favorite with his track and field teammates. These and my Fuel to Go Muffins are always welcome after a long practice or competition.
If you are looking for a protein bars recipe that is a good source of fibre, and made without preservatives, this is a recipe you’ll want to try!
Ingredients for No-Bake Protein Bars
This recipe is easy to customize with your favorite dried fruits, seeds, or nuts.
- Rice Krispies: these add a crispy texture to the bars.
- Dried fruit: I use dried cranberries, raisins, blueberries or apricots, but you can easily switch these up. Dried figs, dates, apples or cherries are also delicious.
- Coconut: Unsweetened shredded coconut adds a little chewiness.
- Hemp seeds: Rich in protein, fibre, and healthful fatty acids.
- Chia seeds: Packed with fibre, protein, omega-3 fatty acids, and antioxidants
- Pumpkin and Sunflower seeds: They add a nice crunch and extra nutrition.
- Peanut butter: This recipe works best with regular smooth peanut butter. Natural peanut butter is too oily and the bars won’t hold together.
- Creamed Honey: It is better than liquid honey for binding the bars. It creates a firmer texture and keeps the bars from falling apart once chilled.
- Butter: A small amount of butter helps create a smooth peanut butter mixture.
How to Prepare the Bars
Mix the dry ingredients
In a large bowl, combine the Rice Krispies, dried apricots, dried cranberries, raisins, coconut, hemp seeds, chia seeds, sunflower seeds and pumpkin seeds.
Make the peanut butter mixture
Add the peanut butter, butter and honey to a small saucepan. Heat over low heat, stirring constantly, until the butter and peanut butter have melted and the mixture is smooth.
Mixing dry ingredients with wet
Pour the warm peanut butter mixture over the dry ingredients.
Combine everything
Stir well until everything is evenly coated with the peanut butter mixture.
Prepare pan
Line a 8×8-inch square pan with wax paper. Overhang the edges to make it easy to lift the set bars from the pan.
Press into the pan
Press the mixture firmly into an even layer into the prepared 8×8-inch square pan. Cool in the refrigerator until set.
Substitutions
- Try a variety of dried fruit such as: Cherries, figs, dates, apple, mango or pears.
- Due to my son’s tree nut allergy I have always made nut-free protein bars but if you like add some chopped nuts such: Walnuts, almonds, cashews or pistachios.
How to Store
- Seal in an airtight container and store in the refrigerator. Make them an easy grab and go snack by cutting into individual portions and wrap with plastic wrap after they are set.
- These Energy bars also freeze very well in an airtight container in the freezer for up 3 months.
The key is making sure the ingredients are thoroughly coated with the melted peanut butter and honey mixture, and pressing the mixture firmly into the pan while it is still warm. Refrigerate the bars until completely set before cutting. Bars should stored in the fridge.
easy to make Homemade Snacks
Make ahead recipes for easy school snacks or on-the-go snacks.
Fuel to Go Homemade Protein Bars
Ingredients
- 1 cup Rice Krispies
- 1/2 cup dried blueberries or apricots
- 1/2 cup dried cranberries
- 1/2 cup raisins
- 1/2 cup unsweetened shredded coconut
- 1/2 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 creamed honey
- 4 teaspoon butter
Instructions
- In a large bowl, combine the Rice Krispies, dried blueberries, dried cranberries, raisins, coconut, hemp seeds, chia seeds, sunflower seeds and pumpkin seeds.
- Add the peanut butter, butter to a small saucepan.
- Heat over low heat, stirring constantly, until the butter and peanut butter have melted and the mixture is smooth.
- DO NOT boil or it may become hard.
- Pour the warm peanut butter mixture over the dry ingredients. Stir well until everything is evenly coated.
- Transfer the mixture to the prepared pan and press it down firmly and evenly. Pressing the mixture firmly helps the bars hold together when you cut them.
- Refrigerate until set, then cut into squares.
- Keep squares or uncut bars in the refrigerator to avoid them getting soft and falling apart.
Nutrition
I originally created this post August 19, 2014. I have updated the photos, added helpful content, and eliminated the corn syrup and brown sugar from the original recipe.
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