Fuel to Go Homemade Protein Bars
Fuel to Go Homemade Protein Bars are super tasting and healthy. Made with hemp, chia, sunflower and pumpkin seeds and a whole lot more!
Homemade protein bars are easy to make and contain ingredients you can pronounce! These Fuel to Go Homemade Protein Bars are loaded with healthy seeds, chia, hemp, pumpkin and sunflower.
School has started or will be starting for many children, and with that comes back routine, scheduling, and of course preparing lunch and healthy snacks for them. I have been making this recipe for over 15 years for my son. It has become incredibly popular over the years with all his teammates in track and field. Packed with nutrition, this makes the ultimate snack for those high energy kids. Another nutritionally packed recipe to try are my Fuel to Go Muffins.
The chia and hemp seed add that extra boost of essential amino acids, omega-3 fats, fibre and a whole lot more! I make enough to last the week, cut into squares and wrap individually for easy to go healthy snacks. Your kids will love the exceptional taste of these homemade protein bars! Use any kind of dried fruit you have on hand such as blueberries, cranberries, apricots, sour cherries, raisins, and figs.
More Healthy Snacks
Fuel to Go Homemade Protein Bars
Ingredients
- 1 cup Rice Krispies
- 1/2 cup dried blueberries
- 1/2 cup dried cranberries
- 1/2 cup raisins
- 1/2 cup unsweetened coconut
- 1/4 cup hemp seeds
- 1/4 cup chia seeds
- 1/4 cup sunflower seeds
- 1/4 cup pumpkin seeds
- 1/2 cup peanut butter
- 1/4 cup honey
- 1/4 cup brown sugar packed
- 1/4 cup corn syrup
- 4 teaspoon butter
Instructions
- In large bowl combine together, Rice Krispies, dried fruit, seeds and coconut.
- In saucepan stir together peanut butter, butter, honey, brown sugar and corn syrup.
- Heat over low heat until ingredients melted, stirring continually.
- DO NOT boil or it will become hard.
- Add peanut butter mix to dry ingredients and stir until well combined.
- Press firmly into 8×8 lightly buttered pan.
- Refrigerate until set.
Nutrition
It looks delicious! Is it possible de freeze them?
Yes Martine, they should freeze just fine.
what can I use instead of peanut butter? I can’t eat peanut butter?
Hi Shari, you can use almond butter, cashew butter or any kind of nut butter.
Muffin and protein bar recipes sound amazing will be trying them today!!
Quick question…. the coconut ingrediant in the energy bars is what? Cocunt flakes, milk, oil?
Thanks
Hi Stephanie, it is shredded coconut
Any thought on how these would be to ship in a care package across the country?
Hi Emmy, I’m not too sure how the bars would hold out shipping especially if its warm outside and shipping takes more than a couple of days.
Is there a way to make them school safe with no peanut butter?
Hi John, you could try sunflower seed butter, although I have not tried this myself.
I made these with tahini paste for nut free school lunches. I also cut out the corn syrup and brown sugar as they were so sweet. They hold together well by increasing the chia seeds to 1/2 cup. You can still cut into bars easily even in the hot Australian summer.
Great substitutions Jenny!
Love the Fuel to go Muffins, so I want to give the protein bars a try!! Just 2 questions…. where can i find the nutritional info for the bars? And would it be possible to add spinach to either of these and if so how?
Nina, I have updated the post to include nutritional info
Where can you find hemp seeds
Hi David, I find the best price is at Costco.
Do these need to be kept refrigerated or can they be left on the counter for a few days?
I usually refrigerate them Cynthia. Make sure they are tightly sealed so they don’t dry out.
Ron Burg, love the recipe. Will make them but for ingredient and that is that dam corn syrup which l do not allow in my house.
Needs another ingredient to take its place.
I was wondering that too
I agree! I am planning to try agave or honey. The corn syrup binds things well so that would probably mean they might not firm up as easily but I definitely don’t want to use corn syrup. Will try and remember to post an update!
Maple syrup replaces corn syrup
This recipe is EXACTLY what I am looking for. Fruit for quick energy, plenty of seeds for vitamins, minerals and protien for long term, steady energy.
Thanks Shirley!
THIS IS THE BEST POWER BAR RECIPE I HAVE EVER MADE AND EATEN….IT IS ABSOLUTELY FABULOUS! THANK YOU FOR SHARING….
thank you Sonia for taking the time to comment and rate my recipe. So glad you enjoyed it.
Hi Laureen- the protein bars are delicious and so easy!! Have you ever tried doubling the recipe and freezing?
Yes I have doubled the recipe many times. Although I have never froze them, I think they should freeze very well.
I made these last week with a few substitutions: I used brown rice syrup and no brown sugar. I didn’t have cranberries, so I subbed Montmorency cherries; didn’t have hemp seeds at the time so I increased the chia seeds. They were a hit with the whole family. Will make again. Thanks for the recipe.
Wonderful substitutions Chelly.
Made them two times. I like to eat one when I’m taking my vitamins in the morning. It helps my stomach not get upset when I take my vitamins. And it’s something quick and easy to eat in the morning for energy
Really yummy! A few changes I made: I subbed the dried blueberries with dar chocolate chips, omitted the brown sugar altogether, and used maple syrup instead of corn syrup. Worked great!
thank you Lana
Great recipe thanks!
I subbed Rice Krispies for Puffed quinoa which I randomly had instead, and golden syrup instead of corn syrup. Im running marathons and these make for great fuel!
Thanks Emily, my son loved these bars when he was running competitively
I wonder if one could substitute either honey or golden syrup for the corn syrup
Don’t mean to disrespect all your hard work but corn syrup and sugar are the very commercial ingredients in almost all processed goods that are causing Ill health and early onset diabetes so this recipe although laden with superfoods was let down by these ingredients. I’d substitute them with maple syrup or honey or even brown rice syrup
Thank you Manal, I will have to give that a try next time I make them.
Delicious! But mine fell apart terribly. I did put peanuts in, which I should’ve chopped, and I also chopped up crystalized ginger, which is so tasty. Just not sure what I need to do to make them hold together.
By leaving out anything that has corn, wheat and dairy; it still makes a good eat. Thanks for your recipe.
Could I add protein powder to make it higher in protein?
I have never tried to add protein powder, but I think that would work.
Hi can you omit the brown sugar because for me with the corn syrup and honey that’s “enough sugars”! Will it still all stick together well?
Regards Trish
Hi Trish, I have not tried this recipe without the brown sugar. I plan to do some experimenting to reduce the sugars.Keep posted.