When hunger strikes between meals or when you need a quick energy boost, protein bars can be a convenient option. However, many store-bought protein bars are loaded with processed ingredients and added sugars, making them less than ideal for those following a paleo diet. Fortunately, it's easy to make your own paleo-friendly protein bars using simple, whole-food ingredients.
The Appeal of Homemade Paleo Protein Bars
Unlike many packaged varieties, homemade paleo protein bars are made with simple, whole-food ingredients that you likely already have in your kitchen. This allows you to control exactly what goes into your body, avoiding unwanted additives and ensuring a nutritious snack.
Key Ingredients for Paleo Protein Bars
Here are some of the key ingredients you can use to create delicious and nutritious paleo protein bars:
- Almonds: These nutrient powerhouses provide fiber, protein, and healthy fats. A serving of almonds offers 3.5 grams of fiber, 6 grams of protein, and 14 grams of fats, 9 of which are monounsaturated. Soaking almonds in warm water for 10 minutes before blending can make them easier to process.
- Unsweetened Coconut Flakes: Coconut flakes add texture and sweetness, while also providing fat, protein, minerals, and vitamin B.
- Dried Mango (or Other Dried Fruit): Dried mango, especially varieties without added sugars like Mariani’s Simply Dried, is a great source of nutrients, including vitamin C, copper, and folate. You can also use other dried fruits of your choice.
- Protein Powder: Depending on the type of protein powder used, you can reap different nutritional benefits. Including an adequate amount of protein in your diet can help build and maintain muscles, strengthen bones, and regulate hormones. Egg white protein works well in paleo protein bars, but other options like 100% whey protein isolate, pea protein, or brown rice protein can be substituted.
- Natural Sweeteners: Honey or maple syrup can be used as natural sweeteners in paleo protein bars.
Recipe: Coconut Almond Paleo Protein Bars
This recipe is a great starting point for making your own paleo protein bars. It can easily be adapted to fit your taste buds and dietary needs. These Coconut Almond Protein Bars are paleo and vegan-friendly for a satisfying snack that is no-bake and delicious.
Ingredients:
- 1 cup almonds
- 1 cup unsweetened coconut flakes
- ¼ cup dried mango (about 4-5 pieces)
- ½ cup protein powder (egg white protein recommended)
- 1 teaspoon cinnamon
- ¼ teaspoon salt
- ¼ cup honey or maple syrup
- 2 tablespoons hot water
- 1 teaspoon vanilla extract
Instructions:
- Blend the almonds: Grind the almonds in a food processor until they are finely ground. For easier blending, soak the almond in warm water for 10 minutes before.
- Grind the dried mango: Next grind up the dried mango. They are sometimes tough to process.
- Combine dry ingredients: In a bowl, combine the ground almonds, coconut, mango, protein powder, salt, and cinnamon, mixing the ingredients well.
- Combine wet ingredients: In a separate small mixing bowl, combine honey or maple syrup, hot water, and vanilla extract.
- Mix wet and dry ingredients: Add the wet ingredients to the dry, and mix it all with your hands until the ingredients are evenly distributed.
- Form the bars: Press the mixture into a lined 8×8 baking dish. If the batter is too thick, just add more hot water, or even a little honey. If it’s too wet, add more protein powder or flour of choice.
- Chill: Place the baking dish in the refrigerator and let the bars chill for at least 30 minutes to firm up.
- Cut and store: Once chilled, cut the bars into your desired size and store them in an airtight container in the fridge for 5-7 days.
Tips and Variations
- Vegan Option: For vegan protein bars, swap out the honey for maple syrup and use a plant-based protein powder.
- Nut Variations: You can substitute the almonds for any other nut you prefer, such as cashews, walnuts, or pecans.
- Texture Adjustments: If the batter is too thick, add more hot water or honey. If it's too wet, add more protein powder or flour of choice.
- Flavor Enhancements: Add other spices like nutmeg or ginger for a different flavor profile. You can also add a sprinkle of dark chocolate chips for a touch of indulgence.
The Versatility of Paleo Protein Bars
These paleo protein bars are a versatile snack that can be enjoyed in various situations:
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- Breakfast: Start your day with a nutritious and filling protein bar.
- Pre- or Post-Workout Fuel: Enjoy a bar before or after your workout to provide energy and support muscle recovery.
- Travel: Pack protein bars for a healthy snack on the go.
- Lunchboxes: Include a protein bar in your lunchbox for a convenient and satisfying snack.
Beyond the Recipe: Exploring the World of Protein Bars
While homemade paleo protein bars offer a healthy and customizable option, the world of protein bars is vast and varied. Here's a look at some other popular protein bar options and considerations:
Types of Protein Bars
- Whey Protein Bars: These bars are typically made with whey protein, a byproduct of cheese production. They are a good source of protein and often contain a variety of other ingredients like nuts, seeds, and sweeteners. Barebells are whey protein-based and look like candy bars. They're at the higher end of the protein spectrum at 20 grams, and come in a range of flavors including Caramel Cashew, Salty Peanut, and Birthday Cake.
- Vegan Protein Bars: Vegan protein bars are made with plant-based protein sources like brown rice, pea protein, or pumpkin seeds. Aloha Organic Plant Based Protein Bars are a great option for plant-based eaters and omnivores alike.
- Low-Carb Protein Bars: These bars are designed to be low in carbohydrates and often contain higher amounts of fat. IQBars are worth trying if you’re looking for the best low-carb (go ahead and call them keto if that's your thing) protein bar.
- High-Carb Protein Bars: High-carb protein bars are a good option for athletes or those who need a quick source of energy. GoMacro MacroBar Organic Vegan Protein Bars are another common grocery store or bodega find. They're certified organic and vegan, made with a wholesome blend of things like brown rice and pea proteins, puffed brown rice, and nut butter.
Factors to Consider When Choosing a Protein Bar
- Protein Content: Look for bars with at least 10 grams of protein per serving.
- Ingredients: Choose bars with simple, whole-food ingredients and avoid those with excessive amounts of added sugars, artificial sweeteners, and processed ingredients.
- Sugar Content: Opt for bars with lower sugar content, especially if you are watching your sugar intake.
- Fiber Content: A good source of fiber can help keep you feeling full and satisfied.
- Taste and Texture: Choose bars that you enjoy eating, as you are more likely to stick to your healthy eating goals if you like the taste and texture of your snacks.
Popular Protein Bar Brands
- RxBar: RxBar revolutionized the protein bar industry with its emphasis on simple ingredients and packaging. Every bar has the same base of whole foods: egg whites for protein; dates for sweetness; peanuts, almonds, cashews, pecans, or walnuts; and a touch of sea salt.
- David Protein Bar: These bars from the founder of RxBar took the internet by storm when they launched in 2024 because they promised to do the impossible: deliver a whopping 28 grams of protein in a 150 calorie package that actually tastes good.
- Quest Nutrition Protein Bars: Quest Bars have long been ubiquitous bars-you’d be hard-pressed not to find at least one flavor at a grocery or convenience store.
- Aloha Organic Plant Based Protein Bars: Aloha Bars get their protein from pumpkin seeds, which are packed full of healthy fats and minerals like magnesium, manganese, iron, zinc, and copper.
- IQBar Brain and Body Keto Protein Bars: Made with pea protein, these bars are vegan and paleo-friendly.
- GoMacro MacroBar Organic Vegan Protein Bars: GoMacro bars are another common grocery store or bodega find. They're certified organic and vegan, made with a wholesome blend of things like brown rice and pea proteins, puffed brown rice, and nut butter.
- Send Bars Full Send Variety Box: Send’s gluten- and dairy-free superfood protein bars have secured their place as a steady staple in editorial operations manager Kate Kassin's office desk drawer.
- Barebells Protein Bar: Barebells are whey protein-based and look like candy bars.
- Truvani The Only Bar: Truvani bars, says the company “brands The Only Bar as a snack bar rather than a protein bar. That’s because they choose to forego adding protein powder.
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