No-Bake Protein Bars Recipe

There are some beliefs in the fitness world that come and go, but one thing that has remained in place is a dependence on protein.

Absolutely nobody would disagree that if you want those bulging biceps, and the toned torso – protein simply must be central to your diet.

protein - toned torso


It rebuilds those muscle fibres that we have been working hard at the gym to stretch and it just hastens the whole muscle building process.

Fortunately, we don’t always have to turn to protein shakes to turn our bodies into the above. There are other options out there and through the rest of this guide, we’ll turn to one of the tastiest. Read on to find out just how to make your own protein bars.


The Ingredients

protein bars ingredients

  • 400g Uncooked Oatmeal
  • 340g Peanut Butter
  • 250ml Coconut Cream
  • 150g Whey Vanilla Protein Powder


The Steps

Firstly, take your can of coconut cream and drain any of the excess milk that might have found its way in there. Pour the cream into a bowl and begin to mix until the mixture is smooth.

step 1 mix


Then, add your vanilla whey protein powder and continue to whisk until the mix once again finds that smooth texture.

(We use MyProtein protein powders – High quality and cheaper than other options – check them out here) (Don’t forget to select your country from the top right menu for better deals!)

adding whey protein

protein powder


The next step involves adding the peanut butter. Again, you’re looking to mix everything together in the best possible fashion although this time don’t be concerned if the texture isn’t quite as smooth as you’d like.

adding peanut butter

thick texture

after adding peanut butter


Once the previous step is complete, you’ll now be set to add the final ingredient; the uncooked oatmeal. Mix it in with the other ingredients, although don’t be concerned about using your hands at this stage as the mixture will have become very thick and lumpy.

adding oat meal


Following on from the above, it’s time to flatten everything out. Place it in a dish and flatten – ready to place into a fridge for a minimum of three hours. Preferably, you’ll be looking to keep it cold overnight.

put the mixture in the dish

flatten it to get the protein bars


Once the dish has set, it’s time to break it off into bars. From the quantities that you have used, you will probably be looking for 12-16 pieces. The bars should be kept refrigerated at all times.


The Fine Details

As we mentioned above, you’ll ideally be looking to create somewhere between twelve and sixteen bars. As a guideline to just what your body will be consuming, twelve bars will constitute around 388 calories per bar, and 24g of protein. If you’ve managed to carve out sixteen, you’ll be looking at 288 calories and 15g of protein.

no bake protein bars


It’s also worth mentioning that there are plenty of substitute ingredients that you can turn to. While we selected vanilla whey protein in this example, you could quite easily use another type depending on your taste preferences.

Alternative, coconut milk could be used instead of the cream, while coconut butter could be a replacement for the peanut butter. There are plenty of variations, but the most important thing is that the protein intake remains the same.


An End Note

In summary, we all know the power of protein. Just to reiterate; this is the ingredient that could quite possibly be the difference between you succeeding or failing in your body image goals.

The beauty about this recipe is that you don’t have to rely on some ludicrously priced commercial brand to stick to your increased protein intake.

Anyone who has taken a look at some of the bars available in gyms will know just how deep your pockets have to be, and by following a recipe such as the above you can save money whilst building muscles that were once just impossible to even dream of.

About George Allen

George Allen – Author – An AFPA Certified holistic and preventative nutrition professional. George is a well known exercise physiology and sports nutrition expert, the co-founder of
Syracuse University graduate: bachelor’s degree in nutrition/dietetics (B.S.) and a master’s degree in nutrition science with a concentration in counseling (M.A.)
Follow me on Twitter

What do You Think ? Leave a Comment Below:


Sign up for our Newsletter & Get These Ebooks For Free !

download ourfree ebooks

Sign up for our newsletter, Get the latest tips on fitness, workout, style, dating and a lot more! Also, by signing up you will receive these ebooks as a welcome gift:

* How to Build Muscle Fast - The Ultimate Bodybuilding Guide
* How to Take Care of Your Skin - The Complete Guide for Men and Women
* How to Choose The Right Weight Loss Product That Suits Your Lifestyle

Enter your name and email address to receive the download links:

Send this to a friend