Written by Kyle Ustach | BScEcon
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
High-protein foods are staples in all lifter's eating routines. But there are times when it isn't convenient to eat a plate of freshly cooked meat, which is why protein shakes and bars are so beloved by gym goers.
Perfect for any time of the day, especially post-workout, protein supplements provide a high protein boost to help you hit your macro and muscle-building goals. Protein shakes are a go-to for many, but there are times when carrying around a shaker cup and protein powder is inconvenient. In addition, when hunger strikes, sometimes you need something a little more filling.
Enter protein bars, a fast, convenient, and high-protein option.
The problem is, store-bought protein bars can be expensive and are packed with artificial sugars and chemicals, which help preserve the bars for years. The best way to get fresh, healthy, protein-packed ingredients is by making them yourself!
We're about to get into everything you need to know about homemade protein bars. We will explore the best recipes for both muscle gain and fat loss and provide some tips on how to make sure your bars are better than any store-bought variation.
Regardless of your cooking skills or fitness goals, these simple recipes will leave you extremely satisfied and one step closer to hitting your protein goals.
Table of Contents:
- What Is A Homemade Protein Bar?
- The Best Homemade Protein Bars Recipe
- Best Ingredients For Healthy Homemade Protein Bars
- How To Choose The Best Protein Powder For Your Protein Bars
- Tips For Making Homemade Protein Bars
- 4 More Homemade Protein Bars Recipes
- FAQs
What is a Homemade Protein Bar?
A homemade protein bar is a healthy snack that is loaded with protein and other nutrients. Protein bars are typically used as a post-workout protein source or an on-the-go snack for in-between meals.
Protein bars are not meant to be a meal replacement, but rather a quick source of fuel. Homemade protein bars are a cheaper and typically healthier option than store-bought ones, which usually include added sugars and other unwanted ingredients.
Homemade protein bars will save you money and help you reach your fitness goals, all while tasting delicious.
The Best Homemade Protein Bar Recipe
We're going to start with a simple, yet delicious, homemade protein bar recipe. This recipe requires only five ingredients and takes 15 minutes to make.
It's easy to throw together, and we especially love it because of its versatility. As is, this recipe is great for cutting as its protein is relatively high and its calories are relatively low. However, you can also add more peanut butter or protein powder, or any of our suggested add-ins, to make it more calorie dense for muscle building.
Make sure you have a good protein powder to use, as the supplement really is the star of the show. You can keep this recipe exactly as is, or you can take a look under it at some suggested alternatives, add-ins, and substitute ingredients.
After the recipe, stay tuned for a run-down of our favorite ingredients, tips for making homemade protein bars, and four more great protein bar recipes!
This recipe makes 12 servings, each containing approximately 240 calories, 20g of carbohydrates, 13g of fat, and 14g of protein.
Ingredients:
- ½ cup milk
- 1 cup peanut butter
- ½ cup maple syrup or honey
- 2 cups uncooked whole-rolled oats
- 1 cup of whey protein powder, ideally unflavored
Add-Ins:
- Cinnamon
- Chocolate chips
- Dried fruit
- Nuts
Directions:
- Combine the peanut butter, milk, and maple syrup or honey in a pot.
- Placing the pot on low heat, stir until all ingredients are warm and evenly mixed.
- Add the protein powder, rolled oats, and any additional toppings; stir.
- Lightly grease an 8x8 pan, and pour the mixture into the pan.
- Press the mixture evenly into the pan.
- Let the bars cool before cutting.
Alternatives & Substitutions
This recipe can be customized to your personal preferences and fitness goals. Feel free to swap the cow’s milk for a dairy-free version, such as almond milk, coconut milk, or oat milk.
For this recipe, we recommend unflavored protein powder, because sometimes flavored options leave an unwanted aftertaste due to artificial sugars. If you have a protein powder you love, though, feel free to experiment with different flavors.
If you are looking for a nut-free protein bar, try using sunflower butter and a protein powder that is nut free.
To make your protein bars vegan-friendly, swap the honey for coconut palm syrup or brown rice syrup and be sure to use a vegan protein powder.
Best Ingredients For Homemade Protein Bars
The best ingredients to use really depend on what your goal is. If your primary goal is to build muscle, you'll have some additional daily calories to play with, making ingredients like peanut butter a good idea.
If you're in a fat-loss phase, sugar-free products and high protein nuts and seeds will add flavor and texture, while filling you up. Here's a look at some of our favorite protein bar ingredients, no matter what phase you're in!
Best ingredients for cutting:
In a fat-loss phase? Here are some great ingredients to consider including in your protein bars.
- Pitted Medjool Dates: Medjool dates are a very common ingredient in homemade protein bars, as they help create the chewy consistency many of us love. They are a great natural sweetener that can be used instead of honey.
- Vegan Protein Powder: Vegan protein powders tend to include pea protein, brown rice protein, hemp protein, soy protein, and other plant-based proteins. These tend to be low in carbs and free of harmful additives.
- Sugar-Free Maple Syrup: Most of these recipes require syrup to bind the ingredients and make the bars stick. Sugar-free varieties will save you empty calories without sacrificing any flavor.
- Chia Seeds or Flax Seeds: Seeds are packed with omega-3 fatty acids, fiber, and antioxidants.
- Cashew Butter: Cashew butter is a great alternative to peanut butter. Almond butter and sunflower seed butter also work well.
- Coconut Oil: This is a great alternative to regular butter that adds flavor and helps bind the bars.
Best ingredients for bulking:
Looking to bulk up? Prioritize the following ingredients, but don't feel limited to just these. If an ingredient or two from the fat-loss phase sounds good, include them!
- Peanut Butter: Although peanut butter is also great for low-calorie and fat-loss options too, it is especially beneficial for muscle building. Adding peanut butter provides added protein and healthy fats while keeping your carbs low.
- Rolled Oats: One of the healthiest whole-grain food options you can use when cooking is rolled oats. Rolled oats are packed with complex carbohydrates, fiber, protein, vitamins, and minerals that are great for building muscle. Avoid using steel-cut oats, as the texture is too gritty.
- Whey Protein Powder: Whey is the king of protein powder and is loaded with essential amino acids and nutrients on top of the high-quality, fast-absorbing protein.
How to choose the best protein powder for your homemade bars
There are several different protein powder options that work great for homemade protein bars. The most commonly used protein powder for most baked goods is whey protein powder. Whey is great for protein bars because it mixes easily with other ingredients without clumping.
Another great option is pea protein. Any of the plant-based proteins that we discussed above are great substitutes if you are vegan or have certain food allergies.
Casein protein can be dry and thick, so it's best to exclude these from protein bars. If a recipe calls for a specific type of protein, we suggest sticking to the instructions.
Homemade Protein Bar Tips For Muscle Gain & Bulking
If gaining muscle is your goal, you are going to want to focus on increasing your overall calories, particularly protein and carbs.
While the basic ingredients like protein powder, peanut butter, and rolled oats provide a solid protein base, we can easily increase this number without sacrificing flavor.
Try adding your favorite nuts, such as walnuts, almonds, or pecans to increase the protein and healthy fats content. Additional grains like quinoa can also increase the protein amount and add healthy carbs.
Homemade Protein Bar Tips for Fat Loss & Cutting
If you are trying to lose fat, you may be following a carb cycling meal plan, or another low carb option such as keto. If so, this means you're going to want to keep your protein intake high and at least for some of your days, your carb intake low.
Protein is an essential part of burning fat because it keeps us feeling full longer, increases the thermic effect of food, preserves lean body mass, and is hard to store as fat because we use it for energy.
Eliminating unnecessary sugars will prevent you from adding empty calories and keeping your carbs low. Using a sugar-free sweetener or sugar-free syrup is a great tip for keeping your homemade bars' protein high and calorie count low, helping you hit your macros counting goals.
Go for dried fruits and nuts as toppings instead of chocolate chips or sprinkles. Chia and flax seeds are also great additives for aiding in fat loss.
How To Increase The Protein Count Of Your Homemade Bars
Regardless of whether you are looking to build muscle or lose fat, you want to find ways to increase your protein intake. The best way to increase the protein content in your homemade protein bars is by adding high-protein toppings. Some of the best toppings include nuts and seeds.
Another simple way of increasing the protein count is by upping the amount of protein you use. Adding Greek yogurt to your recipe is another great way to increase your protein content but if you do this, be sure to keep them refrigerated.
Don’t be afraid to use an extra scoop of protein powder or peanut butter. Start slowly to be sure the protein powder still mixes thoroughly, and it doesn’t affect the texture or dryness. We need to be creative when trying to add macros for muscle building so don't be afraid to experiment!
4 More Homemade Protein Bar Recipes
If you'd like to have more than one protein bar recipe on rotation, you've come to the right place! You've got multiple options.
1. Vegan Peanut Butter Protein Bar (Cutting):
Whether you are a vegan, vegetarian, or simply looking to eat healthier, this recipe is a great option for homemade protein bars and ideal for anyone in a fat-loss phase.
This recipe requires a food processor to mix the ingredients thoroughly; however, a blender should also get the job done. Each bar will have approximately 237 calories, 29 g of carbohydrates, 10 g of fat, and 11 g of protein.
Ingredients:
- 1 cup of nut butter
- 10 Medjool dates
- 1½ cups rolled oats
- 2 tbsp chia seeds or flaxseed
- ½ cup vanilla vegan protein powder
- ¼ tsp kosher salt
- 2-4 tbsp almond milk
- ⅓ cup chocolate chips
Directions:
- Line an 8×8-inch baking pan with parchment paper, or lightly grease it.
- Add the nut butter, dates, and oats to your food processor. Pulse until everything is well blended.
- Add the chia seeds, protein powder, and 2 tablespoons of milk to your food processor. Pulse until everything is well combined. This could take a few minutes.
- If your dough appears too dry, pulse in another tablespoon of milk, continuing until you reach a good consistency.
- Put the dough in a bowl, stirring in the chocolate chips.
- Press the dough into your pan, placing it in the freezer for at least 15 minutes, or the fridge for an hour.
- Cut into 12 bars. Enjoy!
2. Cashew Butter Chocolate Protein Bars (Cutting):
These homemade no-bake protein bars are even better than they sound and are a great low-calorie option for fat loss. This recipe will yield 10 mouth-watering protein bars, each roughly 207 calories, 13 g of fat, 17 g of carbs, and 8 g of protein.
Looking for help hitting your fat loss goals? Check out these 8 Best Supplements For Cutting!
Ingredients:
- ½ cup cashew butter
- 2 tbsp coconut oil
- ¼ cup honey
- 1 tsp vanilla extract
- ⅔ cup chocolate protein powder
- 1 tbsp cocoa powder
- ⅔ cups rolled oats
- 1 tbsp chia seeds
Topping Ingredients:
- 3 tbsp mini chocolate chips or 1 ounce of 85% dark chocolate
- 1 tsp coconut oil
- Pinch of sea salt
Directions:
- Either grease or add parchment paper to an 8x4 loaf pan.
- Place cashew butter, coconut oil, honey, and vanilla in a saucepan, stirring over low heat.
- Remove from heat, stir in protein powder until the mixture is smooth, and then add in oats and chia seeds, stirring thoroughly. Add to loaf pan.
- Mix the chocolate and coconut oil together over low heat, in a small saucepan, until melted. Drizzle the melted chocolate mixture over the tops of the bars. Sprinkle with sea salt.
- Before removing from the pan, refrigerate for around 1 hour. Cut, serve, and enjoy!
3. Chocolate Peanut Butter Protein Bar (Bulking):
We covered a peanut butter bar above meant to be used as a low-calorie base. But since we can never get enough peanut butter, we also have a muscle-building version of the peanut butter protein bar.
This is the lone recipe in the article that requires baking, and it also contains eggs, which are loaded with nutrients in addition to the high-protein content.
This recipe makes six bars, with each containing roughly 374 calories, 42 g of carbs, 8 g of fat, and 23.5 g of protein.
Ingredients:
- 2 scoops chocolate whey protein powder
- 3 tbsp peanut butter, smooth
- 2 cups rolled oats
- 5 egg whites
- 3 bananas, medium
- 1oz honey
- 4oz skim milk
- 1.5 tsp cinnamon
Directions:
- Preheat your oven to 350 degrees Fahrenheit. Line a pan with parchment paper, or lightly grease it.
- Mash your bananas, and set aside.
- Place your oats in a food processor, pulsing them until they reach an oat flour consistency.
- Put the ground oats in a mixing bowl, adding the cinnamon, protein powder, and peanut butter. Mix well.
- Add your mashed banana, honey, and egg whites to the mixture, mixing well. Add the skim milk and mix again.
- Bake for 15 to 20 minutes.
- Allow the bars to cool, and then cut them into 6 bars.
4. Maple Pecan Protein Bar (Bulking):
This recipe combines some of our favorite muscle-building ingredients and is perfect for chefs of all levels. It has a very high protein ratio, which is great for supporting muscle growth and hitting your macro goals.
Each of these flavorful protein bars contains about 250 calories, 16 g of carbs, 12 g of fat, and 20 g of protein.
Ingredients:
- 1.5 cups whey protein, ideally vanilla
- ¼ cup + 2 tbsp natural peanut butter (or almond butter, nut butter, or seed butter)
- 3 tbsp chopped pecans (can swap with walnuts or almonds)
- 1 cup rolled oats
- 3 tbsp sugar-free maple syrup
- 3 tsp maple extract
- 1-2 tbsp unsweetened almond milk
Directions:
- Lightly grease or add parchment paper to an 8x8 pan.
- Mix together protein powder, oats, and pecans in a large bowl.
- Then add in the peanut butter, sugar-free maple syrup, maple extract, and milk.
- Mix your ingredients until it becomes a thick peanut butter mixture.
- Press dough into the pan.
- Cut into 8 even bars, placing them in the freezer until they're hardened.
Homemade Protein Bar FAQs
Let's answer some frequently asked protein bar questions.
What ingredients should be in a protein bar?
Making your own protein bars can be fairly simple and does not require a ton of ingredients. The basic ingredients that should be in a protein bar include protein powder, some form of rolled oats or grains for the base, and some kind of honey, nut butter, or seed butter to help bind the bars together.
Are homemade protein bars cheaper?
Yes, homemade protein bars are much cheaper than store-bought. Typical store-bought protein bars range in price from $1-$5 per bar, depending on the brand, and whether you're buying in bulk. By preparing homemade protein bars, you will be able to make them for a fraction of the cost.
Is a protein bar a day healthy?
Yes, it is perfectly healthy to eat a protein bar daily, as long as you are not using them as your main source of food or as meal replacements. The bulk of your nutrients and macros should come from complete meals, such as in these high protein lunch ideas or protein pancakes.
Homemade Protein Bars: The Perfect Snack to Support Your Goals
Protein bars can play a huge part in one’s fitness journey, as they are convenient and perfect for snacks and post-workout fuel.
Whether you want to gain muscle or build fat, these recipes will help you accomplish your goals and leave your taste buds satisfied.
And if you want delicious protein bars on hand but aren't interested in actually making them, check out these 9 Best Protein Bars or the Best Vegan Protein Bars!
References:
- “5-Ingredient Protein Bars (No-Bake!).” Chew out Loud.www.chewoutloud.com/5-ingredient-protein-bars-bake/.
- “Chocolate and Peanut Butter Protein Bars Recipe.” Muscle & Strength. www.muscleandstrength.com/recipes/chocolate-peanut-butter-protein-bars.
- Clarke, Erin. “Vegan Protein Bars {Healthy + No Bake Recipe} – WellPlated.com.” Well Plated by Erin. www.wellplated.com/vegan-protein-bars/.
- Jessica. “7-Ingredient NO-BAKE Birthday Cake Protein Bars! (Gluten Free, Vegan).” Desserts with Benefits. dessertswithbenefits.com/birthday-cake-protein-bars/.
- Kristine. “No-Bake Maple Pecan Protein Bars.” Busy but Healthy. busybuthealthy.com/no-bake-maple-pecan-protein-bars/.
- Monique. “Sea Salt Cashew Butter Chocolate Protein Bars.” Ambitious Kitchen. www.ambitiouskitchen.com/sea-salt-cashew-butter-chocolate-protein-bars/.
Kyle Ustach
Author