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.
hey. how can you make the bars more firm when kept outside.I also added whey protein powder and omited brown sugar and hemp seeds. any other ideas how to make it firm
Hello, thank you for trying my recipe! To keep these as healthy as possible I updated the recipe to use only honey, the solid, thick kind, Not liquid. I have not tried whey protein powder. I used to add corn syrup to this recipe, and that did help to keep them firmer at room temperature.
Hey there- Love the recipe. Curious to know if anyone has attempted to omit one of the sweeteners to reduce the sugar? Thanks! Beth
Hi Beth, it’s on my list to test different sweetness with the recipe. I know something like honey works, but then the bars are quite soft and don’t hold together well.
Im allergic to P.B so I substitute Sunbutter instead. I also leave out the brown sugar & just do the maple syrup. These energy bars are one of my favs!
Hi can you omit the brown sugar because for me with the corn syrup and honey that’s “enough sugars”! Will it still all stick together well?
Regards Trish
Hi Trish, I have not tried this recipe without the brown sugar. I plan to do some experimenting to reduce the sugars.Keep posted.
Could I add protein powder to make it higher in protein?
I have never tried to add protein powder, but I think that would work.
By leaving out anything that has corn, wheat and dairy; it still makes a good eat. Thanks for your recipe.
Delicious! But mine fell apart terribly. I did put peanuts in, which I should’ve chopped, and I also chopped up crystalized ginger, which is so tasty. Just not sure what I need to do to make them hold together.