September 20, 2018
Proteins bites or bars are one of my favourite snacks to have on hand when hunger hits, for a quick refuel after a tough workout, or as an after school snack when my hungry kids arrive home. Packed with protein, complex carbs, healthy fats, vitamins, minerals and antioxidants, protein bites are a healthy choice that will keep you fuller longer when compared to other pre-packaged store-bought snacks. I almost always make my own, but have to admit that I do keep a stock of store bought as well in case the homemade ones just get eaten up too quickly. There are actually some great store-bought options out there right now with very healthy, minimal ingredient lists. But, who wants to be constantly buying them when it is so easy and much more affordable to make your own and know exactly what is going in them?
I generally make a different type of bite/bar everytime, it really just depends on what ingredients I have on hand at the time. When I first started making my own, I often found it difficult to get the ratio of wet ingredients to dry ingredients correct. Either they would end up too wet and messy with no hope of being formed into bites or bars and solidifying, or they would be too dry and just crumble as I struggled with rolling them into bites or flattening them into bars. After many attempts, I think I have finally found a general ratio that works! So, I want to share with you my general rules/recipe for quantities of each type of ingredient, so you too can make perfect protein bites!
Here are the measurements I typically follow:
- 2 – 2 1/4 cups dry ingredients (oats, oat flour, flax meal, quinoa flakes, coconut flakes)
- 1/3 cup wet ingredients (honey, maple syrup, agave)
- 1/2 cup nut butter or dates
Play around a bit with these ingredients, you don’t have to use just one type. For example, I always use oats, but I might also mix in some flax meal and coconut flakes to bring the dry measurement up to at least 2 cups. Once you’ve decided on your wet and dry ingredients, add in a splash of vanilla, maybe a pinch of salt, and then chocolate chips, dried cranberries and/or chopped nuts. If you’re making bites, it usually helps to chill the dough for a bit before rolling them (about 15 minutes), and if you’re making bars, press the dough into a pan, chill for about 1 hour and then cut them. Once you get the ratios right, have fun with it and find a flavour combination that you love!
Below is one of my favourite protein bite recipes. This recipe makes approximately 12 bites (about 1 to 1.5 inches in size), and can definitely be modified to your tastes.
How To Make The Perfect Protein Bite
- 1 1/2 cups oats
- 1/2 cup shredded coconut
- 1/2 cup all-natural peanut butter (or any other nut butter)
- 1/3 cup honey
- 1 tsp vanilla
- Pinch of salt
- 1/4 cup chopped dried cranberries (or chocolate chips, dried blueberries, etc.)
- 1/4 cup chopped walnuts (or any other nut)
- Mix all of the ingredients together in a large bowl until well combined.
- Store the mixture in the fridge for about 15 minutes to harden slightly.
- Once removed from the fridge, roll into balls.
- Store in the fridge and enjoy!