- 1. Vegan protein bar
- 2. Low carb protein bar
- 3. Salted protein bar
- 4. Simple protein bar
- 5. Fit protein bar
Here we indicate 5 great protein bar recipes that can be consumed in snacks before lunch, in the meal we call colação, or in the afternoon. In addition, eating cereal bars can be a very practical alternative before or after training because they provide energy and contain proteins that help increase muscle mass. The ingredients used are easy to find, but can be replaced by others, according to your personal taste and it is safer for those who have any allergies, food intolerance, and even for vegetarians or vegans,.
In addition, in general, the one made at home is much healthier because these recipes are healthy, do not contain added sugar and can contribute to weight loss, when they are part of a low-calorie diet and regular physical activity, of average or high intensity.
However it is very important that it is not the only snack option daily but it is a very healthy and practical snack for the busiest days.
See how to prepare the best recipes.
1. Vegan protein bar
Ingredients
- 1/2 cup soaked dates1 / 2 cup cooked chickpeas3 tablespoons of almond flour3 tablespoons of oat bran2 tablespoons of peanut butter
Method of preparation
Beat the dates and chickpeas in a blender or mixer, then add the rest of the ingredients and mix in a bowl. Put this mixture in a form with parchment paper and take it to the freezer for 2 hours. Then remove the parchment paper and cut the bars to the shape you want.
2. Low carb protein bar
Ingredients
- 150 g of unsweetened peanut butter100 ml of coconut milk2 col of tea (10 g) of honey (or molasses) 2 egg whites (70 g) 50 g of roasted and unsalted peanuts150 g of flaxseed
Method of preparation
Simply mix all the ingredients in a container and mix by hand until a uniform dough is left. Place on a platter with parchment paper and refrigerate for 2 hours. Then remove from the refrigerator and cut to the desired shape.
3. Salted protein bar
Ingredients
- 1 egg1 cup of rolled oats 1 tablespoon of flaxseed flour 1 1/2 grated Parmesan cheese1 pinch of salt and pepper1 tablespoon of peanut butter3 tablespoons of milk1 spoon of yeast and powder (royal)
Method of preparation
Place all the ingredients in a bowl and mix with your hands until uniform. Place in an English cake pan, covered with parchment paper and bake for about 20 minutes until golden brown. Then cut to the desired shape, still hot.
4. Simple protein bar
Ingredients
- In a small bowl, whisk together 1 tablespoon of granola, 4 tablespoons of peanut butter, 4 tablespoons of cocoa powder, and 1 cup of water.
Method of preparation
Mix all the ingredients with your hands until you get a uniform dough. Place a platter lined with parchment paper, press until it is uniform and refrigerate for 2 hours and then cut into the shape you want.
5. Fit protein bar
Ingredients
- 100 g of almond flour 100 g of soaked dates 100 g of dried figs 60 g of grated coconut
Method of preparation
Beat all the ingredients in the food processor, then stir with your hands, until a uniform dough forms. Place in a dish covered with parchment paper and refrigerate for 2 hours. After removing, cut it to the shape you want.
To make almond flour at home, just place the almonds in a food processor until it falls apart in the form of flour.
It is also possible to make homemade peanut butter or paste, just put 1 cup of roasted skinless peanuts in the processor or blender and beat until it forms a creamy paste, which should be stored in a container with a lid in the refrigerator. In addition, it is possible to make the paste more salty or sweeter according to taste, and it can be salted with a little salt, or sweetened with a little honey, for example.
