We’ve all been there… You’re running errands or commuting or have just finished a workout and you notice hunger pains and an insatiable urge for something sweet creeping in. You need a quick pick-me-up which, most likely, contains a lot of sugar, to curb the craving. What do you usually reach for? Chocolate? Chips? A bag of jelly beans? These are all fine and well (and admittedly tasty), but, in the long run, will do nothing to combat the hunger. Actually, what they do is to make your sugar levels peak by giving you the illusion of your stomach being full before they crash back down making you hungry again.
Unlike sugar, protein will not only make you feel satiated but will provide enough energy to get you through the day. One of the best things you can do for yourself when you’re not at home and feeling hungry is to have a healthy homemade snack on you. They’re cheap and easy to make, they’ll sustain you for longer hours and, best of all, you choose the ingredients. No more empty calories, and no detrimental colors, additives and sugars.
We scoured the internet for the best and tastiest DIY protein snacks and this is what we’ve found:
It’ll take you just 15 minutes to prepare this snack. The best thing about it is that you don’t need to cook it. Just mix up all the ingredients, cut the dough into pieces and freeze it for a few minutes. You’ll be surprised how delicious and easy to make these protein bars are. If you’re allergic to nuts (the original recipe does contain peanut and almond butter), you can use sunflower seed butter instead.
- 1 and ½ cups of rolled oats, blended into oat flour (you can use gluten-free oats)
- ½ cup of vegan protein powder
- ¼ or ½ teaspoon of fine grain salt
- ½ cup of rice crisp cereal
- ½ cup of peanut or almond butter (or sunflower seed butter)
- ½ cup of organic maple syrup (or any other natural sweetener)
- 1 teaspoon of natural vanilla extract
- 3 tablespoons of dark chocolate chips
- ½ tablespoon of organic coconut oil
Take an 8-inch square pan and line it with parchment paper. Mix in the bowl the following ingredients: oat flour, rice crisps, and protein powder. Add salt to taste. Next add the nut butter, maple syrup, and vanilla. Stir all the ingredients together and, if the mixture is too dry, add a little bit of soy or almond milk and stir again until the mixture is well-bonded and smooth. Transfer the mixture to the pan and roll it out with a pastry roller. Pop into the freezer for 5 to 10 minutes. Now, melt chocolate and coconut oil in a saucepan over low heat. After half of the chocolate chips are melted, remove from the heat and stir until the mixture becomes completely smooth. Take the pan out of the freezer and cut the mixture into bars. Drizzle with melted chocolate and return the pan into the freezer until the chocolate hardens. You can keep these protein bars zip-locked in the freezer for up to a week.
You probably like the cute name of this protein bar, but, trust us, you’re going to like the taste even better. This bar is chock full of energy and, just like the Quick ‘n’ Easy protein bar, requires no cooking. It’s named after the famous Ben & Jerry’s ice cream, but it’s much healthier and, contrary to its name, won’t make you chubby.
The ingredients are the following:
- ½ cup of peanut butter
- 1 cup + 2 tablespoons of unsweetened Vanilla Almond Milk
- 10 packets of Truvia (this is a natural sweetener, but if you don’t like the taste you can just increase the amount of Stevia Extract to 2/3 of teaspoon)
- ½ teaspoon of salt
- ½ teaspoon of Stevia Extract
- 2/3 of cup of oat flour
- 8 scoops of Vanilla Brown Rice Protein Powder
- 1 cup of Chopped Pretzels
- ¼ cup of dark chocolate chips
Take an 8-inch pan and line it with parchment paper. Use a mixer to gently mix together the peanut butter, almond milk, Truvia, salt and Stevia Extract. In another bowl, use a whisk to mix together the oat flour and protein powder. Increase mixer speed to medium for a few moments and then go back to low speed. Next, put in the pretzels and the chocolate but make sure the pretzels are not completely crushed. Transfer the dough into the pan and flatten it. Cover with plastic wrap and leave it in the fridge overnight. The deliciousness of the Chubby Hubby bar is ready to be consumed the next day.
These are 100% healthy, gluten free, vegan protein bars that are ideal for all of you crazy about nuts. They’re a great snack to have in the morning since they’re going to fill you with plenty of energy to sustain you during the day. Again, this is a no-bake recipe that is also quick, easy and yummy.
Ingredients (enough to make 16 bars):
- 1 and ½ cup of rolled oats (if you are gluten intolerant, get gluten free ones)
- ¾ cup of whole almonds
- ½ cup of dried blueberries
- ½ cup of pistachio nuts
- 1/3 cup of ground flaxseed
- 1/3 cup of chopped walnuts
- 1/3 of pepitas (pumpkin seed)
- ¼ cup of sunflower seeds
- 1/3 of pure maple syrup or honey
- ¼ cup of unsweetened apple sauce
- 1 cup of almond butter
Line an 8-inch-baking tray with parchment paper so that it hangs over the edges. Mix well the rolled oats, almonds, dried blueberries, pistachio nuts, ground flaxseed walnuts, pepitas and sunflower seeds in a bowl, and then add maple syrup or honey and apple sauce to combine all the ingredients. Next, stir in the almond butter and again mix well until everything is combined. Place the dough into the pan and distribute it evenly. Put in a freezer for about an hour. After that, lift the paper with the batter, allow it to settle for a few minutes and gently peel it away. Slice the protein bar mixture into 8 long bars and cut each bar in half.
Just a word of advice…. Since these bars are completely natural (no artificial combining agents have been used) they do tend to crumble, so the best way to store them would be in tupperware or zip lock bags. You don’t necessarily have to use the exact types of nuts and dried fruits that are mentioned in the recipe. You can basically combine whichever fruits and nuts you prefer.
Do you have a thing for strawberries? Do you think, like we do, that they’re the most delicious fruit? Now you can have them as the main ingredient of a protein bar. A very tasty protein bar! Again, there’s nothing artificial in this recipe. Real strawberries should be used; not artificial strawberry flavoring. Also, they are gluten- and dairy-free.
The ingredients are the following:
- 5 ounces of dried strawberries
- 5 ounces of unsweetened shredded coconut
- 5 ounces of unflavored protein powder
- ½ teaspoon of vanilla
- 2 fluid ounces of unsweetened coconut or almond milk
- 3 ounces of dark chocolate (make sure that the chocolate has at least 70% cocoa)
Put the strawberries in a food processor and finely grind them. Add to the mixture the protein powder, coconut, and vanilla. Continue processing until the mixture is fine but not totally ground. You can leave small pieces of strawberries or coconut. Add coconut or almond milk and mix again until all ingredients are combined. Line a pan with wax paper and pour the mixture into it. Even it out. Cover it with plastic and put in the freezer until it becomes firm. Take the batter out together with the wax paper, allow to settle for a few minutes, gently remove the paper and cut into bars.
Put the chocolate into a bowl and melt it in a microwave for about a minute. Stir until cools down. You can also melt the chocolate in a double boiler. Coat each bar in chocolate and put it on a tray, lined with wax paper, to set. You can leave the bars at the room temperature or you can put them in the fridge for 10 minutes.
This recipe can be made with fresh strawberries too. If you are going to use fresh fruit, then omit coconut or almond milk from the recipe because pureed strawberries provide enough moisture. You can also add a few blueberries to the mixture.
So, there you go – four delicious, healthy, easy to make recipes for all of you grab-and-go kind of eaters. They’re made with clean and nutritional ingredients that will leave you satisfied and provide you with plenty of protein, vitamins and carbohydrates.