DIY Protein Bars: Clean Eating Made Easy
I have bought countless brands of protein bars attempting to satisfy hunger on the go with little effort. I have come to realize that most commercially made protein bars are very unhealthy. I would be better off eating a candy bar than some of the ones I have tried in the past. My desire to eat a clean diet with low-carb content, little to no sugar, and NO SEED OIL perpetuated a need to develop a recipe for a protein bar that aligns with healthy choices. After reading countless labels of protein bars in the store, I knew absolutely none of them were for me. Through trial and error, these Low-Carb Protein Bars were born. They are so incredibly delicious that you have to try them!
This picture below is after I removed the bars from the baking dish and freezer. I kept them in the freezer for about 30-45 minutes. It is about 1/2″ thick.
Here’s the nutritional breakdown for your low-carb, protein-rich balls using:
- Coconut flour (not almond flour)
- Cacao powder
- Allulose (no sugar)
- ½ cup chopped pecans
- ½ cup HU chocolate chips
Per Ball (Assuming 16 Total): I like mine in strips like you see in the photo above, but it is totally your choice.
- Calories: 92
- Fat: 7.9g
- Carbs: 3.4g
- Fiber: 1.5g
- Net Carbs: 2.0g
- Protein: 2.8g
The problem with the protein bars you buy is that almost ALL of them have seed oils added! Avoid these:
- Canola oil
- Corn oil
- Cottonseed oil
- Flaxseed oil
- Grapeseed oil
- Hemp seed oil
- Rice bran oil
- Safflower oil
- Sesame oil
- Soybean oil
- Sunflower oil
What’s left? Avocado oil, olive oil, coconut oil and butter. Use these and avoid the others. Seed oils are a huge reason why a health and obesity problem in our country. These toxic seed oils are in almost all packaged foods. It’s possible to rid yourself of them but it takes effort and knowledge. Here is an article with more info: https://heartandsoil.co/blog/the-complete-list-of-seed-oils-to-avoid/
Homemade Protein Bars
Ingredients
- 1 cup nut butter like almond, macadamia, or peanut — look for one with no added oils or sugar. I don't do almonds well so peanut butter is my go to.
- 1/3 cup coconut oil or grass-fed butter if preferred
- 1/4 cup unsweetened shredded coconut
- 1/2 cup protein powder whey, collagen, or plant-based—unsweetened
- 2 –3 tbsp almond flour or coconut flour optional, for texture. I use coconut flour.
- 1 –2 tbsp cacao powder optional, for chocolate flavor
- 1-2 tbsp allulose or honey (see notes if you use honey) stevia, or allulose (to taste) I use honey for me but allulose for my diabetic husband.
- 1/4 tsp sea salt
- 1 tsp vanilla extract
- Optional: chopped nuts (I used pecans) dark chocolate chips (like Hu or Lily’s), chia seeds, flax meal
Instructions
- Melt the nut butter and coconut oil together until smooth.
- Stir in sweetener, vanilla, and salt.
- Add protein powder, coconut, cacao powder (if using), and any mix-ins.
- Stir until a dough forms. If it’s too soft, add a bit more protein powder or flour.
- Roll into balls or press into a parchment-lined dish (2 quart) for bars.
- Chill in the fridge or freezer until firm.
Notes
Honey Conversion Tip
For this recipe (which originally suggests 1–2 tablespoons of allulose), you can use:1 to 1½ tablespoons of honey
Important Adjustments:
Because honey is a liquid and slightly sticky:- Reduce coconut oil slightly by about 1 teaspoon if the mixture feels too wet.
- You may need to add a bit more protein powder or coconut flour to keep the texture firm enough to roll into balls or press into bars.
- Find nutritional facts on my website @ tanastastings.com