10 Homemade Protein Bar Recipes for You & Your Kids

Protein bars have gained popularity with adults and children alike, especially among health-conscious families. The market offers a range of nutrition bars, but not all parents feel comfortable giving protein bars loaded with preservatives to their children. If you are one of those parents who would rather make a homemade, kid-friendly protein bar recipe, continue reading to learn how to create delicious and nutritious protein bars at home that your kids will enjoy. With a few simple ingredients, you can craft children’s protein bars that are free from artificial additives, packed with wholesome nutrients, and tailored to your child’s taste preferences. Homemade bars also allow you to control the sugar content and add natural sources of protein, making it a great alternative to store-bought options.

Healthy Protein Bar Recipes

Here are some easy recipes for nutritious protein bars and protein bars recipes for bodybuilding which you can customize based on your preferences:

1. Vanilla and Peanut Butter Protein Bars

This one is ridiculously easy to make and is loaded with proteins and some calories.

Ingredients

• Peanut butter – 1/2 cup
• Oats flour – 1/2 cup
• Honey – 1/2 cup
• Vanilla flavoured protein powder- 2 scoops
• Wax paper- 2 sheets

Method

1. Mix all the ingredients together in a large mixing bowl.
2. Stir the mixture thoroughly until it starts to form a uniform dough. If some of the powder is still left, use your hands to knead and mix it further until it attains a uniform consistency.
3. Put the dough blob on a parchment paper and press with your hands or a tool to flatten it out.
4. Cut the flattened-out dough with a knife into uniformly shaped bars.
5. Chop up the other wax paper into pieces slightly larger than the dough bars.
6. Cover each bar with a piece of wax paper and store them in an airtight container in the refrigerator.

2. Coconut, Almond, and Chocolate Protein Bars

This protein bar recipe is loaded with proteins and essential nutrients, plus it’s super delicious.

Ingredients

• Shredded coconut, unsweetened –  1 cup
• Oat flour/almond flour- 6 tablespoons
• Vanilla-flavored protein powder- 2 scoops
• Unsalted butter/ coconut oil – 1/4 cup
• Any sticky sweetener of your choice – 1/4 cup
• Almond milk – 1/4 cup
• Almonds unsalted – 25 to 30
• Chocolate chips/baking chocolate – As needed

Method

1. Add the shredded coconut, protein powder and almond/oat flour to a large bowl and mix well.
2. Add the sticky sweetener and the unsalted butter/coconut oil and mix thoroughly.
3. Incrementally, add almond milk using a tablespoon to the mixture until it forms a thick, consistent batter.
4. Pull the batter out in bits with your hand and form 10-15 bars or balls and lay them out on a wax or parchment paper.
5. Press 2 or 3 almonds into each bar/ball and refrigerate until they become a solid mass.
6. Melt the baking chocolate in a bowl, and using a fork to grip the solid bars, dip them into the chocolate completely.
7. Refrigerate again to solidify.

3. Sugar-free Cinnamon Protein Bars

This one is a perfect blend of flavor, texture and nutrients, minus the carbs.

Ingredients

• Ripe, mashed banana – 3/4 cup
• Chickpeas – 400 grams
• Almond butter – 1/2 cup
• Finely ground flax seeds – 1/3 cup
• Cinnamon powder – 1 tablespoon
• Vanilla essence- 1 teaspoon (optional)

Method

1. Preheat the oven to 176 degree Celsius.
2. Add the ingredients to a food processor and blend until it is uniform. Alternatively, mash and knead with your hands.
3. Grease an 8×8 inch baking pan and pour the blended ingredients into the pan.
4. Bake in the oven for 20 minutes.

4. Chocolate, Nuts, and Sea Salt Protein Bars

This recipe uses simple ingredients and has all the goodness of your favourite nuts; plus the protein, minus the sugar.

Ingredients

• Whole almonds – 1 cup
• Raw cashews – 1 cup
• Pitted dates – 1 cup
• Protein powder of your choice – 3/4 cup
• Unsweetened cocoa powder – 3 tablespoons
• Water
• Sea salt
• Cacao nibs or unsweetened chocolate chips

Method

1. Add the cashews and almonds into a blender and process finely until they turn into a buttery paste.
2. Now, add dates into the mix incrementally and blend until they are thoroughly incorporated.
3. Continue blending while you add the protein powder, cocoa powder and a small amount of water until the mixture becomes a crumbly dough. It should have enough stickiness to stay together when you press it between your fingers. If they crumble, add a little more water.
4. Pour the mixture into a wide baking pan lined with wax paper and press the dough with a flat bottomed pan until it becomes completely flat.
5. Sprinkle cacao nibs/chocolate chips, chopped almonds and sea salt over the dough. Press the larger lumps into the dough.
6. Refrigerate the dough until it becomes firm. Cut the flattened dough into bars and wrap individual pieces with wax paper and seal them in a ziplock bag.
7. Store the bars in a refrigerator.

5. Quinoa, Chia Seeds, and Almond Protein Bars

These protein bars are ideal mid-day healthy snacks.

Ingredients

• Dry quinoa seeds of any variety – 1/2 cup
• Chia seeds of any variety – 1/2 cup
• Flax seeds finely ground – 2 tablespoons
• Rolled oats – 1 cup
• Pink Himalayan salt – 1/4 teaspoon
• Cardamom – 1 teaspoon
• Cinnamon – 1 teaspoon
• Coarsely chopped almonds – 1/2 cup
• Honey – 1/4 cup
• Brown rice syrup – 1/4 cup
• Almond butter – 1/2 cup

Method

1. Preheat the oven to 176 degree Celsius.
2. Use a large mixing bowl to mix together the different dry ingredients i.e the chia and quinoa seeds, flax seeds, cinnamon, cardamom, rolled oats, salt and chopped almonds.
3. Blend the almond butter, honey, and brown rice syrup together in a microwave-safe bowl. Heat in the oven and blend.
4. Pour the molten ingredients over the dry mix and stir thoroughly with a non-stick spatula. In case they begin to stick together firmly, use your fingers to knead the mixture well.
5. When mixed well, move the dough to a baking dish lined with parchment paper. Pat the dough until it is flat and even.
6. Bake in the oven for about 15 minutes and remove when finished, and allow it to cool for 10 minutes.
7. Separate the slab from the parchment paper and allow it to cool on a wire rack.
8. Cut the finished slab into protein bars with a pizza cutter.
9. Wrap cooled bars in wax paper and refrigerate.

Delicious Protein Bar Recipes for Kids

Meeting a child’s nutritional needs can be tricky, especially if they’re picky eaters. Your protein bars may be high in nutrients but may lack an appealing taste for the kids. Here’s where energy bars for kids come in. Here are homemade protein bars that your kids would love.

1. Kiddy Whey Protein Bars

These bars are excellent to get your picky eater to consume the protein they need every day.

Ingredients

• Whey protein – 6 scoops (30 grams per scoop)
• Smooth peanut butter – 1/2 cup
• Quick oats – 1½ cup
• Honey – 1/4 cup
• Vanilla – 1 teaspoon
• Chocolate chips – 3 tablespoons
• Raisins or dried cherries – 3 tablespoons
• Unsweetened almond milk – 1/2 cup

Method

1. Add the oats and whey protein into a large bowl.
2. Add peanut butter and stir until it forms a uniform mix.
3. Stir in some honey and vanilla as the mixture comes together uniformly.
4. Add in the almond milk and continue stirring. Sprinkle in the chocolate chips and raisins.
5. Transfer the dough into a square pan lined with wax paper and flatten it out until it’s thick uniformly.
6. Use cookie cutters to cut out the protein bars into different shapes and place them all in a Ziploc bag to refrigerate.
7. Knead the leftover dough into a mass again and flatten it out to repeat the cutting process.

2. Crunchy Nut Protein Bar

These protein bars are a crunchy, delicious, and fun snack that your little one can munch on at any time during the day.

Ingredients

• Honey – 1/2 cup
• Peanut or almond butter – 1/2 cup
• Maple syrup – 2 tablespoons
• Canola oil – 1 tablespoon
• Light brown sugar – 1/4 cup
• Cinnamon – 1/4 teaspoon
• Rolled oats – 2 cups
• Crispy rice cereal – 2 cups
• Toasted wheat germ – 1/4 cup
• Chopped almonds – 1/2 cup
• Chopped dry fruits (cherries, figs, blueberries, apricots) – 1 cup
• Kosher salt – 1/2 teaspoon

Method

1. Grease a 9×13 inch baking dish and have it ready.
2. Add maple syrup, nut butter, honey, canola oil, cinnamon, and brown sugar into a small saucepan. Stir the mixture over heat and cook till it just begins to bubble, for about 3 to 5 minutes.
3. Mix the rest of the ingredients in a large bowl and pour the warm liquid mixture over it while stirring with a spatula. Mix thoroughly and knead if necessary.
4. Transfer into the greased baking dish and flatten out the dough uniformly.
5. Allow it to cool before cutting with a cookie cutter.

3. Oats and Berry Protein Bars

Packed with oats and berries, this recipe is a delicious way to add fiber and antioxidants to your child’s diet.

Ingredients

• Rolled oats – 1½ cups
• Vanilla protein powder – 2 scoops
• Dried mixed berries (cranberries, blueberries, etc.) – 1 cup
• Honey – 1/3 cup
• Almond butter – 1/3 cup
• Water – as needed

Method

1. Combine oats, protein powder, and dried berries in a mixing bowl.
2. Add honey and almond butter, mixing thoroughly until it forms a sticky dough. Add a small amount of water if the mixture is too dry.
3. Spread the dough in a lined baking dish and flatten with a spatula.
4. Refrigerate until firm, then cut into bars and wrap individually.

4. Pumpkin Spice Protein Bars

These bars are packed with the goodness of pumpkin, making them perfect for fall.

Ingredients

• Pumpkin puree – 1/2 cup
• Oats flour – 1 cup
• Cinnamon powder – 1 teaspoon
• Vanilla protein powder – 2 scoops
• Almond butter – 1/4 cup
• Maple syrup – 1/4 cup

Method

1. Mix all ingredients in a bowl until you have a consistent dough.
2. Press the dough into a lined baking pan and flatten it out with a spatula.
3. Refrigerate for 1-2 hours until firm, then cut into bars.

5. Carrot Cake Protein Bars

These bars taste like carrot cake and are packed with fiber and protein, perfect for a kid-friendly snack.

Ingredients

• Grated carrots – 1/2 cup
• Almond flour – 1/2 cup
• Vanilla protein powder – 2 scoops
• Almond butter – 1/4 cup
• Honey – 1/4 cup
• Ground cinnamon – 1/2 teaspoon
• Raisins – 1/4 cup

Method

1. In a bowl, combine almond flour, protein powder, and cinnamon.
2. Add grated carrots, almond butter, and honey, mixing until a thick dough forms.
3. Fold in the raisins and stir well.
4. Press the mixture into a lined baking dish, and refrigerate until firm.
5. Cut into bars and store in the fridge for a delicious, cake-inspired snack.

Can Kids Eat Protein Bars?

Yes, kids can eat protein bars, but it’s better to choose or prepare ones specifically designed for children. Not all protein bars on the market are suitable, as many are high in sugar, artificial additives, or excessive protein, which may not be ideal for young children. Protein is an important nutrient for growth and development, but kids generally don’t need as much as adults. Homemade or kid-friendly protein bar recipes are a great option, allowing parents to control ingredients and create children’s protein bars that are both nutritious and safe.

When giving protein bars to kids, it’s best to look for bars with natural ingredients like oats, nuts, and seeds, with moderate protein levels suited to their needs.

Benefits of Protein Bars for Kids

Protein bars can offer several benefits for kids, especially when they are made with healthy ingredients and suited to children’s nutritional needs. Here are some of the advantages:

• Protein bars provide a quick source of energy, which is especially beneficial for active kids or those who participate in sports and other physical activities. This helps them stay fueled during long school days or extracurriculars.
• Homemade children’s protein bars can serve as a healthier alternative to sugary snacks. With ingredients like oats, nuts, and fruits, they are often lower in sugar and higher in essential nutrients.
• Protein bars are easy to carry, making them a convenient snack option for kids on the go. They’re perfect for packing in lunch boxes, backpacks or for road trips.
• The protein and fiber in many kid-friendly protein bars help keep kids feeling full longer, reducing the need for constant snacking. This can be especially helpful in maintaining steady energy levels throughout the day.

FAQs

1. What should be the ideal protein intake for adults and kids?

The recommended protein intake for adults is 0.88 grams of protein for every kilogram of body mass. Therefore, an adult weighing 60 kilograms would need about 52.8 grams of protein every day. For children around 10 years of age, the recommended protein intake is 0.95 grams of protein per kilogram of body mass. Therefore, a child weighing 35 kilograms needs about 33 grams of protein every day.

2. When can children eat protein bars?

Since the body doesn’t store proteins, children can do well by spreading out their protein intake throughout the day. They are best had during short breaks in school and after physical activities. Space the intake away from meals.

3. What should one look for in a protein bar?

There are four important things you need to look out for in protein bars that you make at home or buy from a store:

• Look out for high fructose corn syrup, aspartame, and palm oil. Protein bars ideally shouldn’t have these ingredients.
• Excess sugar defeats the point of eating protein bars. So watch out for these.
• Calorie content is important, especially when you’re on a weight loss program. Keep it below 400 calories per bar. Protein bars for kids, however, can have more calories as they need more energy during the day.
• The sources of protein may differ in bars. Some may be from eggs, some from whey and some from collagen.

Homemade protein bars are excellent sources of all the essential nutrients your body needs along with proteins. What’s better is that you know exactly what ingredients go into it, and you have control over its making.

References/Resources:

1. The scoop on protein powder; Harvard Health Publishing; https://www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986

2. Hoffman. J, Falvo. M; Protein – Which is Best? (Journal of Sports Science and Medicine); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/; September 2004

3. Nutrition and Supplement Use; American Academy of Pediatrics; https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Nutrition-and-Supplement-Use.aspx

4. Are you getting enough protein? Here’s what happens if you don’t; UCLA Health; https://www.uclahealth.org/news/article/are-you-getting-enough-protein-heres-what-happens-if-you-dont

5. Phillips. S, Tang. J, Moore. D; The Role of Milk- and Soy-Based Protein in Support of Muscle Protein Synthesis and Muscle Protein Accretion in Young and Elderly Persons (Journal of the American College of Nutrition); ResearchGate; https://www.researchgate.net/publication/43023339_The_Role_of_Milk-_and_Soy-Based_Protein_in_Support_of_Muscle_Protein_Synthesis_and_Muscle_Protein_Accretion_in_Young_and_Elderly_Persons; August 2009

6. Building Balanced Snacks to Feed to Toddlers; American Academy of Pediatricians; https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Selecting-Snacks-for-Toddlers.aspx

7. Lauri. S; How much protein does my child need?; Children’s Hospital of Orange County; https://health.choc.org/how-much-protein-does-my-child-need/; July 2021

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