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.
Don’t mean to disrespect all your hard work but corn syrup and sugar are the very commercial ingredients in almost all processed goods that are causing Ill health and early onset diabetes so this recipe although laden with superfoods was let down by these ingredients. I’d substitute them with maple syrup or honey or even brown rice syrup
Thank you Manal, I will have to give that a try next time I make them.
Great recipe thanks!
I subbed Rice Krispies for Puffed quinoa which I randomly had instead, and golden syrup instead of corn syrup. Im running marathons and these make for great fuel!
Thanks Emily, my son loved these bars when he was running competitively
I wonder if one could substitute either honey or golden syrup for the corn syrup
Really yummy! A few changes I made: I subbed the dried blueberries with dar chocolate chips, omitted the brown sugar altogether, and used maple syrup instead of corn syrup. Worked great!
thank you Lana
Made them two times. I like to eat one when I’m taking my vitamins in the morning. It helps my stomach not get upset when I take my vitamins. And it’s something quick and easy to eat in the morning for energy
I made these last week with a few substitutions: I used brown rice syrup and no brown sugar. I didn’t have cranberries, so I subbed Montmorency cherries; didn’t have hemp seeds at the time so I increased the chia seeds. They were a hit with the whole family. Will make again. Thanks for the recipe.
Wonderful substitutions Chelly.
Hi Laureen- the protein bars are delicious and so easy!! Have you ever tried doubling the recipe and freezing?
Yes I have doubled the recipe many times. Although I have never froze them, I think they should freeze very well.
THIS IS THE BEST POWER BAR RECIPE I HAVE EVER MADE AND EATEN….IT IS ABSOLUTELY FABULOUS! THANK YOU FOR SHARING….
thank you Sonia for taking the time to comment and rate my recipe. So glad you enjoyed it.
This recipe is EXACTLY what I am looking for. Fruit for quick energy, plenty of seeds for vitamins, minerals and protien for long term, steady energy.
Thanks Shirley!
Do these need to be kept refrigerated or can they be left on the counter for a few days?
I usually refrigerate them Cynthia. Make sure they are tightly sealed so they don’t dry out.
Ron Burg, love the recipe. Will make them but for ingredient and that is that dam corn syrup which l do not allow in my house.
Needs another ingredient to take its place.
I was wondering that too
I agree! I am planning to try agave or honey. The corn syrup binds things well so that would probably mean they might not firm up as easily but I definitely don’t want to use corn syrup. Will try and remember to post an update!
Maple syrup replaces corn syrup
Where can you find hemp seeds
Hi David, I find the best price is at Costco.