No Baking, No Problem
There are so many health benefits in each of the ingredients I’ve included in this recipe, I added a special section at the end to tell you about them.
Your muscles will thank you for the protein, and your workout will thank you for the long-lasting energy you’ll get from the power of these bars.
You can easily find all the ingredients at Whole Foods or most natural grocery stores.
Betty Rocker’s No-Bake Peanut Butter Protein Bars
Yield: 12 bars
You will need: microwave safe bowl, measuring cups and spoons, cutting board and knife, 9×9″ pan, mixing fork
1 cup all natural Organic Peanut Butter
1/4 cup organic Coconut Oil
1 1/3 cups (or approximately 4 scoops) unflavored Egg White Protein Powder
(you can try other protein powders, but part of what holds this together so beautifully is the texture of this protein powder. I have heard mixed reviews from people who have not had a successful experience making these with other protein powders)
1 cup Almond Meal Flour
1/4 cup milled/ground Chia Seeds
1/4 cup shredded unsweetened Coconut Flakes
1/4 cup peanuts, chopped
1. Measure peanut butter and coconut oil into a microwave safe bowl. Microwave the ingredients together for 1 minute. You could also heat them on your range the old fashioned way. Either way is fine.
2. Remove from heat and mix the two ingredients together with a fork until evenly blended.
3. Add egg white protein*, almond meal flour, ground chia seeds and unsweetened coconut flakes to the mixture and stir until well mixed. You’ll get a consistency that’s slightly sticky, but dry enough to handle.
4. Scoop the batter into an ungreased 9×9″ pan and press it down evenly.
5. Sprinkle the chopped peanuts** over top and press them into the batter with a spatula (or your hands).
6. Cover and freeze for about 20 minutes, then cut into bars and enjoy!
**Next time you could also try sprinkling cacao nibs over the top with the peanuts to make it a chocolate chip peanut butter bar.
Nutrition information for 1 out of 12 bars:
Calories: 298 cal
The health benefits of this recipe include:
Natural Organic Peanut Butter: Rich in protein, manganese, Vitamin E, niacin, folate and heart-healthy monounsaturated fat, peanuts are actually a legume that grows underground.
Organic Unrefined Coconut Oil: We all know coconut oil is a source of healthy fat, but even more importantly 50% of its fat is made up of lauric acid, which converts to the fatty acid monolaurin in the body. Monolaurin has a negative effect on a variety of microorganisms in the body including bacteria, yeast, fungi, and enveloped viruses. Go coconut oil!
Egg White Protein Powder: High in protein (24g per scoop), low in carbs and rich in potassium, unflavored egg white protein powder is a great addition to recipes like this one that don’t require baking.
Almond Meal Flour: Made from blanched almonds that have been finely ground, almond meal flour is a gluten free baking alternative that is low in carbs and a good source of protein, fiber, vitamin E and magnesium.
Chia Seeds: High in fiber and healthy omega-3’s, chia seeds deliver long-lasting energy and all the benefits of anti-oxidants.