Looking for a healthy and convenient way to boost your protein intake while staying true to your vegan and ketogenic lifestyle? Forget store-bought options loaded with unwanted additives and sugar alcohols! These homemade vegan keto protein bars are the perfect solution. They are easy to make, customizable, and packed with wholesome ingredients to keep you energized and satisfied.
Why Make Your Own Protein Bars?
Store-bought protein bars often contain ingredients that can upset your digestive system, such as sugar alcohols. By making your own, you have complete control over what goes into them, ensuring a delicious and nutritious snack that aligns with your dietary needs and preferences. Plus, it can be much more economical!
Two Delicious Recipes to Get You Started
Here are two fantastic vegan keto protein bar recipes, offering variations to suit your taste:
Recipe 1: Vegan Keto Peanut Butter Chocolate Protein Bars
These bars combine the classic flavor combination of peanut butter and chocolate, making them a satisfying treat.
Ingredients:
- 1/2 cup unsweetened peanut butter ("natural" varieties work best)
- 1/4 cup coconut oil, softened or melted
- 1/2 cup water or nondairy milk
- 3 scoops chocolate protein powder
- 2 tablespoons keto-friendly chocolate chips and/or chopped peanuts (optional, for topping)
Instructions:
- In a medium mixing bowl, stir together the peanut butter and melted coconut oil until completely combined.
- Next, stir in the water or nondairy milk until the mixture thickens a bit and becomes smooth.
- Add the chocolate protein powder and mix until a thick dough forms.
- Press into a parchment-lined loaf pan and top with chocolate chips or garnish of choice.
- Chill until firm (around 2 hours) and slice into 8 equal bars.
Tips & Variations:
- Richer Chocolate Flavor: Increase the coconut oil by 1 tablespoon and add 2 tablespoons of cocoa powder.
- Firmer Bars: Replace the coconut oil with 1/2 cup (4oz/112g) of coconut manna.
- Sweetness: Adjust the amount of sweetener to your liking.
- Net Carbs: 4g net carbs (7.3g total carbs - 3.3g fiber)
Storage: Store in the fridge to maintain firmness.
Read also: Vegan Diet for Diabetes Management
Recipe 2: 3-Ingredient Vegan Keto Protein Bars
For an even simpler option, try these bars that require just three base ingredients!
Ingredients:
- 1 cup nut or seed butter of choice (roasted almond butter, or sunbutter for a nut-free version)
- 1/2 cup protein powder (whey, casein, or pea protein)
- 1/4 cup acacia fiber (or 2 tablespoons coconut flour)
- 1/4 cup Lankanto Maple Syrup ( or other sticky sweeteners if not keto like coconut nectar or or honey)
- 1/4 cup Lankanto Monk Fruit Sweetener. powdered (or any powdered sweetener)
- Optional toppings: dark chocolate chips, shredded coconut, chopped nuts
Instructions:
- Prepare an 8x8 pan by lining it with waxed paper.
- In the bowl of a mixer, blend the nut butter, protein powder, acacia fiber, and sweeteners. The mixture will be slightly crumbly. If it seems super wet, add a couple more tablespoons of protein powder, acacia, or coconut flour to dry it out.
- Press into the pan, folding extra waxed paper over the top and pressing down evenly into the pan.
- On the stove top over low heat, gently melt the chocolate and coconut oil (optional, for topping).
- Freeze for at least 20 minutes until set, then cut into bars and enjoy!
Tips & Variations:
- Nut-Free: Use tahini or sunflower seed butter.
- Sweetener Options: Use coconut sugar or brown sugar if you don't need the bars to be keto-friendly.
- Flavor Boost: Drizzle with melted sugar-free chocolate chips or stir chopped sugar-free chocolate into the dough.
- Add MCT Oil: Mix in 1 tablespoon of Creamy MCT Oil to boost healthy fats.
Storage: Store in the fridge for up to 7 days. Freeze for longer storage.
General Tips for Making Vegan Keto Protein Bars
- Use a Food Processor: A food processor is recommended for blending ingredients and forming the batter quickly.
- Soften Dates (If Using): If using dates, soften them with warm water if necessary.
- Wet Hands: Wet your hands with water or oil when handling the batter to prevent sticking.
- Protein Powder Choice: The type of protein powder you use will affect the flavor, so choose one you enjoy.
- Adjusting Consistency: If the mixture is too dry, add a splash of milk or water. If it's too wet, add more protein powder or coconut flour.
Customizing Your Protein Bars
The beauty of making your own protein bars is the ability to customize them to your liking. Here are some ideas:
- Protein Powder Flavors: Experiment with different protein powder flavors like chocolate, peanut butter, or cinnamon roll.
- Mix-Ins: Add chopped nuts, seeds, shredded coconut, dried fruit (in moderation for keto), or sugar-free chocolate chips.
- Toppings: Drizzle with melted chocolate, sprinkle with chopped nuts, or dust with cocoa powder.
When to Enjoy Your Protein Bars
- Pre- or Post-Workout: Enjoy a protein bar 30 minutes before or directly after a workout to fuel your energy or replenish your protein stores.
- Mid-Afternoon Snack: A more nutritious option than a chocolate bar when you experience an energy slump.
- Breakfast: A quick and easy breakfast option.
Benefits of Protein Bars
- Weight Management: Homemade protein bars with wholesome ingredients can be a great addition to a weight management or weight loss diet.
- Satisfying Snack: Protein bars can help you feel full and satisfied for longer.
- Convenient: A portable and easy snack to take on the go.
Are Protein Bars Right for You?
While protein bars can be a healthy snack, it's important to consume them in moderation. Eating only protein bars can have negative side effects, especially if you have an intolerance to protein powder ingredients. However, enjoying 1-2 protein bars per day as a snack can be a part of a balanced diet.
Read also: Vegan Diet for Bodybuilding
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