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.
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?
Nina, I have updated the post to include nutritional info
Is there a way to make them school safe with no peanut butter?
Hi John, you could try sunflower seed butter, although I have not tried this myself.
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.
Great substitutions Jenny!
Any thought on how these would be to ship in a care package across the country?
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.
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
Hi Stephanie, it is shredded coconut
It looks delicious! Is it possible de freeze them?
Yes Martine, they should freeze just fine.
what can I use instead of peanut butter? I can’t eat peanut butter?
Hi Shari, you can use almond butter, cashew butter or any kind of nut butter.
It looks delicious! Is it possible to freeze them?
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.
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.
These are SO amazing! Helps satisfy my sweet tooth for sure 🙂
thank you Lizzie, these bars are one of my son’s track team favourite snacks!
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!!
Terrific, love when kids like a new recipe!
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.
So glad you enjoyed the recipe Mellie
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.