If you know that too much added fiber bothers your stomach, you should look out for bars with large amounts of fiber and skim for chicory root, inulin, or oligofructose on the label, as SELF has explained. If sugar alcohols cause you problems, check the nutrition label (where they’re only sometimes listed) and scan the ingredients list for erythritol, hydrogenated starch hydrolysates (HSH), isomalt, lactitol, maltitol, mannitol, sorbitol, and xylitol.
Many people will also need to avoid certain ingredients for health reasons. Five of the nine major food allergens flagged by the US Food and Drug Administration are commonly found in protein bars on the market: peanuts, tree nuts, soy, milk, and eggs. And if you have celiac disease or non-celiac gluten sensitivity, for instance, you need to look for gluten-free protein bars.
The beauty with homemade protein bars is that you don’t have to worry about any of that. That’s why at-home protein bars may be especially appealing for anyone who does have allergies, sensitivities, or reactions to certain ingredients. No scrutinizing lengthy ingredients lists and no weird stomach gurgling involved.
What should you put in homemade protein bars?
Whatever you want! Most protein bars are made from simple ingredients and don't require a lot of prep time. Though add-in options are pretty much endless, there. area number of foods that make frequent appearances in these type of recipes because of how much nutrition, flavor, and texture they add.
One ingredient you find in nearly every homemade protein bar is nut or seed butter.
It adds yummy flavor and a luscious smooth or crunchy texture (depending on your style) and helps bind the bar together. Ansari always adds a nut butter to her homemade bars to make it more filling, thanks to the combination of fat, fiber, and protein. Peanut, almond, cashew, sunflower seed, and pumpkin seed are all great options.
Another great addition is dried fruit, which sweetens up your bar with naturally occurring sugars while providing fiber and vitamins—plus chewiness and binding. “I personally love adding chopped dates or apricots,” Ansari says. Dried apples, blueberries, pineapple, cherries, or raisins work well too.
A few other common ingredients are whole nuts and seeds, grains like oats and crispy cereal (which offer fiber and a granola bar–like texture), cocoa powder or chocolate chips, and liquid sweeteners like maple syrup or honey, which help your bars stick together and taste delicious.
How do you get enough protein into your protein bar?
“Enough” depends on the purpose of your bar. If you’re simply looking for a bar that makes a filling and energizing snack or sweet treat, then a balance of protein, carbs, and fat will serve you better than a huge hit of protein. Combining several different ingredients that contain a modest amount of protein, such as nut and seed butter or whole nuts and seed and grains like oats or quinoa can help you meet a more modest protein goal (such as 7 or 8 grams, for instance), Ansari says.
