I have been trying out a lot of different brands of protein bars lately. Some have been good, and some have been terrible! I prefer the bars with 20+ grams of protein per bar. I eat them for breakfast mainly, and with my metabolism, that’s all I need until lunch. It’s amazing how that protein keeps you full so long! I love protein! Protein is so important to a healthy diet. It is the building blocks of life. Protein helps build muscle, and burn fat. Protein helps your body stay full longer, your body uses more time and energy to digest and absorb protein than the other macronutrients. It is important to pair protein with carbs to help control the sugar highs caused by consuming carbohydrates. Protein also helps your body to efficiently burn fat and it repairs muscle and tissue damage….. did I mention how much I love protein?

Anyways, most of the protein bars are not very natural, and the few protein bars on the market that are natural or organic, are really expensive (4$ a bar)! That is too much, especially when my kids always want a bite. I decided to try to make my own. I tried a few different recipes and combined a few recipes, and added a few of my personal favorite ingredients to come up with a pretty good bar, they cost about $1 each, and you know exactly what goes into them!


2 c. organic quick oats

1 c. organic peanut butter

1/2 c raw local honey

1/2 c organic apple sauce

2 T chopped dark chocolate chunks

1 c. vanilla protein powder

1/4 c chopped dried cranberries

2 T chia seeds

2 T flax seeds

1 t cinnamon


Mix all ingredients together in a bowl. Once well mixed, press onto cookie sheet (or bottom of 13X9 pan. Place into 350 degree  oven for 15-20 min. Once bars are slightly brown and firm, remove and let cool. Once cooled cut into bars (I used a pizza cutter to cut mine).

Depending on the size of the bar you prefer, these have roughly 20-25g of protein in them each, 300-320 calories, 27-32g of carbohydrates, and 12-15g of fat (you can used reduced fat peanut butter if you want less fat).

Hope you enjoy, my kids like these crumbled into their greek yogurt for breakfast! Yummy!

Sarah Williams MS, ATC, CSCS




Protein Bars
Protein Bars

4 thoughts on “Protein Bars”

  1. How many grams of sugar are in this bar? Also, I seen you listed a option to decrease the fat content. Curious to why someone would want less fat….pertaining to the type of fat that is used in this bar.

    1. Hello! Thank you for the questions. It is almost impossible to determine the grams of sugar in each serving. It would depend on the size you make the balls, the type of honey, etc. The reason why I think some people may want less fat, would be if they were trying to lose weight. I personally do not limit “good fats” in my diet, or my family’s diet. Some people who are following lower calorie nutritional guidelines with the goal of weight loss may want to decrease fat when possible. Great questions, thanks!

      1. So if I were wanting to limit my calories with the goal of weight loss Your recommendation would be to lower the fat in this bar as opposed to the carbohydrates?

  2. If you want to lose weight, the easiest way would be to decrease the amount of calories you consume each day. Lowering the fat or carbs would help with this. Fat contains 9cal, carbs contain 4cal. Lowering the fat would assist in decreasing the amount of calories. All the macronutrients (protein, carbs, fat) are important in the right balance and combinations. They all have important roles in digestion, hormone function, and body function.

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