3 Incredible Protein Bar Recipes

Since jiu jitsu asks for some muscle work, and proteins are the building blocks of muscles, it is very important to eat enough protein. What is easier, better and tastier than making your own yummy protein bars? Take a look at these 3 awesome recipes, and oh – we’ve included a non-powder variation too!

Strawberry Love Protein Bars

What happens if strawberries meets chocolate with protein? That’s right, pure love. With a little coconut to top it off. Here you go:

Ingredients
60 grams freeze-dried strawberries
60 grams unsweetened shredded coconut
60 grams unflavoured why protein powder
½ teaspoon vanilla extract
60mL unsweetened coconut or almond milk
80 grams dark chocolate (>70%)

How-to-do
1. Place the strawberries in a food processor and process until finely ground. Then add the coconut, whey and vanilla, and process until the mixture is fine but not totally ground to a flour.
2. Now add the coconut milk or almond milk and process until the mixture starts to come together.
3. Divide the mixture into 8 equal portions and form into bars. Place on a tray lined with silicone paper, and refrigerate until they firm up enough.
4. Melt the chocolate au bain marie. Once melted, coat each bar in the chocolate and set on to a tray lined with silicone paper to set completely. You can let the bars set in the refrigerator or at room temperature.

Sticky Almond Fudge Protein Bars

Sweet and sticky, with a crispy bite. What’s more: no need for an oven!

Ingredients
½ cup oat flour
1/3 cup (vanilla) protein powder
½ cup crispy rice cereal
½ cup almond butter or peanut butter
1/3 cup honey
1 tsp vanilla extract
2-3 tbsp chocolate chips for melting (optional)

How-to-do
1. In a medium-sized mixing bowl, combine oat flour, protein powder and crispy rice cereal. Mix until well combined and set aside.
2. In a small pan over medium heat, stir almond or peanut butter together with honey, until melted and fully combined with each other. Then stir in the vanilla extract.
3. Combine the above mixtures together and stir until evenly combined. Then, pour the complete mixture into a loaf pan (make sure to spray it with cooking spray before you put in the mixture). Spread the mixture evenly in the pan and press down firmly.
4. Optional: melt chocolate au bain-marie and then drizzle over the top of the mixture.
5. Place the pan into the fridge and cool for about 30 minutes, before cutting into bars.

No-Powder Chocolate Dipped Peanut-Butter Protein Bars

Don’t feel like using protein powder? Make your own, based on lentils and brown rice. It’s easy and cheaper than buying ready-made powder, so +1 for your budget!

Ingredients

Protein mix
2 cups water
¼ cup uncooked lentils
¼ cup uncooked brown rice
¼ cup old steel-cut oats (rolled oats will do too)

Bars
1 cup peanut butter
½ cup dried figs or dates
½ teaspoon salt
½ cup coconut milk
2/3 cup oat flour
¼ cup sugar (optional)

Coating
½ cup coconut oil
½ cup maple syrup or palm syrup or agave or honey
¼ teaspoon salt
¼ cup cocoa powder
1 tsp vanilla extract

How-to-do
1. Mix the lentils, rice and oat flour with water in a medium saucepan. Heat on medium heat until it boils, and then reduce the heat to low and cover the pan with a lid. Cook this for 25 to 35 minutes, and make sure to stir often, until all the liquid is absorbed and the rice is soft. You can add more water during the cooking if you need to.
2. Let the mixture cool for about 15 minutes. Then pour it into a food processor or blender, and process until it’s smooth.
3. Now add all the remaining ingredients for the bars, except oat flour. Blend until it’s well combined.
4. Then add oat flour and blend until a thick dough is formed.
5. Press this mixture into a baking pan (pre-grease with oil) and put it for at least 1 hour in the freezer. When it’s frozen solid, cut into bars.
6. Mix coconut oil, syrup or honey and salt in a small saucepan on low heat, and stir until melted. Then add cocoa and vanilla, and stir until smooth. Remove from heat.
7. Dip the bars in the coating and place on a parchment lined tray. Put the tray in the freezer for about 15 minutes until the coating is solid.

Original recipes derived from:
Strawberry Love Protein Bars
Sticky Almond Fudge Protein Bars
No-Powder Chocolate Dipped Peanut-Butter Protein Bars

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