Here are 5 quick, simple, and healthy protein bar ideas that middle and high school students can easily make for themselves:
1. Peanut Butter Oat Bars
Ingredients:
- 1 cup oats
- 1/2 cup peanut butter
- 1/4 cup honey
- 1/4 cup protein powder (optional)
- 1/4 cup dark chocolate chips
Instructions:
- Mix oats, peanut butter, honey, and protein powder in a bowl until well combined.
- Stir in dark chocolate chips.
- Press the mixture into a lined baking dish.
- Refrigerate for 1-2 hours or until firm.
- Cut into bars and enjoy.
Nutritional Information (per bar, makes 8 bars):
- Calories: 180
- Protein: 8g
- Carbohydrates: 20g
- Fat: 8g
- Fiber: 3g
2. Almond Coconut Bars
Ingredients:
- 1 cup almond butter
- 1/2 cup shredded coconut
- 1/4 cup honey or maple syrup
- 1/4 cup chia seeds
- 1/4 cup protein powder (optional)
Instructions:
- Mix almond butter, shredded coconut, honey or maple syrup, chia seeds, and protein powder in a bowl until well combined.
- Press the mixture into a lined baking dish.
- Refrigerate for 1-2 hours or until firm.
- Cut into bars and enjoy.
Nutritional Information (per bar, makes 8 bars):
- Calories: 190
- Protein: 7g
- Carbohydrates: 15g
- Fat: 12g
- Fiber: 4g
3. Greek Yogurt Berry Bars
Ingredients:
- 1 cup Greek yogurt
- 1 cup mixed berries (fresh or frozen)
- 1/4 cup honey
- 1/4 cup protein powder (optional)
- 1/2 cup oats
Instructions:
- Mix Greek yogurt, honey, and protein powder in a bowl until well combined.
- Fold in mixed berries and oats.
- Press the mixture into a lined baking dish.
- Freeze for 2-3 hours or until firm.
- Cut into bars and enjoy.
Nutritional Information (per bar, makes 8 bars):
- Calories: 120
- Protein: 10g
- Carbohydrates: 15g
- Fat: 2g
- Fiber: 2g
4. Chocolate Banana Protein Bars
Ingredients:
- 2 ripe bananas
- 1 cup oats
- 1/4 cup cocoa powder
- 1/4 cup peanut butter or almond butter
- 1/4 cup protein powder (optional)
Instructions:
- Mash bananas in a bowl until smooth.
- Add oats, cocoa powder, peanut butter, and protein powder and mix until well combined.
- Press the mixture into a lined baking dish.
- Bake at 350°F (175°C) for 20-25 minutes or until firm.
- Let cool, then cut into bars and enjoy.
Nutritional Information (per bar, makes 8 bars):
- Calories: 150
- Protein: 6g
- Carbohydrates: 24g
- Fat: 5g
- Fiber: 4g
5. No-Bake Cashew Date Bars
Ingredients:
- 1 cup cashews
- 1 cup pitted dates
- 1/4 cup protein powder (optional)
- 1/4 cup shredded coconut
Instructions:
- Blend cashews and dates in a food processor until finely chopped.
- Add protein powder and shredded coconut and blend until well combined.
- Press the mixture into a lined baking dish.
- Refrigerate for 1-2 hours or until firm.
- Cut into bars and enjoy.
Nutritional Information (per bar, makes 8 bars):
- Calories: 180
- Protein: 5g
- Carbohydrates: 25g
- Fat: 8g
- Fiber: 3g
These recipes are simple, nutritious, and perfect for a quick snack or on-the-go meal.