Protein bars are delicious, full of flavors and convenient snacks for your kids. These protein bars provide energy to your kids because of their calories and protein content. A lot of parents would want to choose foods that give energy to their kids but some of these foods are enriched with unhealthy fats and added sugars that do not do anything for the health. Can you say that these protein bars are a healthy option for your kids? In this article, we’ll show you different recipes of protein bars that have a rich taste with less sugar.
How much protein bar should you give your kids?
Protein can be both beneficial and destructive to the body. Kids need much higher levels of protein than adults do but there is still such a thing as too much. Kids are also prone to obesity especially that they have a sweet tooth. In serving protein bars, it should always be in moderation because if they overindulge with these treats there is a possibility that they will now ignore eating the meals that they should be eating.
On average, kids need at least 5-10 grams of protein a day to satisfy their bodily needs. There is an issue that protein bars can give negative issues to kids because of its calorie content. To solve this problem, you can have your own version of a protein bar that has less sugar that is more healthy.
Less sugar protein bars recipes
Peanut butter vanilla protein bars
This recipe is an easy-to-make dessert that will boost your kid’s energy and at the same time fulfilling its protein needs through peanuts.
- ½ cup all-natural butter (avoid using processed peanut butter because some contain artificial sweeteners)
- 1 cup oat flour
- ¼ cup honey
- 2 tbsp. Vanilla powder
- Parchment paper or wax sheet
Step 1: Mix all the ingredients in a large bowl. You may use a spoon and your bare hands to easily get rid of lumps.
Step 2: Place the dough in the parchment paper or wax paper and flatten it using your hands.
Step 3: Cut out medium-sized bars and you should place each bar a wax sheet or parchment paper before placing it in a large Tupperware.
Step 4: Place the Tupperware with the protein bars in the refrigerator for it to harden for about an hour but if you prefer firmer bars, leave it in the refrigerator for about an hour.
Quinoa chia seed protein bar
Chia seeds are known to have a lot of health benefits. This is a good complement ingredient in a protein bar that is gluten-free and free of unnecessary sweeteners. It is a good snack at any time of the day.
Read also: Chia Seeds Drinks for Mother and Child
- ½ cup dry quinoa
- ½ cup black chia seeds
- 3 tbsp ground flax seeds
- ½ cup gluten-free oats
- ½ tsp pink Himalayan salt
- ½ cup chopped raw almonds
- 1 tsp cinnamon
- ¼ cup honey
- ½ cup brown rice syrup
Step 1: Preheat the oven to 350 degrees Fahrenheit before preparing the ingredients. In a bowl, combine the raw almonds, honey, and the brown rice syrup and place it in the microwave for about 1 minute.
Step 2: In a large bowl, combine all other ingredients such as the dry quinoa, black.chia seeds, ground flax seeds, oats, pink Himalayan salt, and cinnamon.
Step 3: Pour in the wet ingredients that you have heated in the microwave earlier over the dry ingredients. Make sure that all ingredients are free of lumps.
Step 4: Place the mixture in a baking dish lined with parchment paper and pat the mixture down using a spatula.
Step 5: Place the baking dish in the oven for about 15 minutes. After 15 minutes, let it cool on a wire rack and cut the bars with a sharp knife.
Chocolate sea salt protein bars
In just 10 minutes, your kids will have a chocolatier snack that is gluten-free and most of all a less sugar protein bar that your kids will truly indulge. All of the ingredients can be seen in your kitchen so no need to overthink the delicious ingredients that you can incorporate together.
- ½ cup raw and whole almonds
- ½ cup raw cashews
- 1 cup pitted dates
- ¼ cup egg white
- 4 tbsp unsweetened cocoa powder
- 4 tbsp water
- Cacao nibs
- ¼ tsp sea salt
Step 1: Place the almonds and cashews in a food processor or blender. Make sure that it will turn into a buttery texture.
Step 2: Slowly add other ingredients such as the dates, egg white, and water. Process it until you have a crumbly texture dough. The softness and dryness of the dough will depend on how much water will you add.
Step 3: Pour the dough into the baking tray lined with parchment paper or foil and press it gently with a spatula. The final product will be sturdy if you will make sure that it is compactly pressed in the tray.
Step 4: Sprinkle the dough with cacao nibs and refrigerate it for about 1 hour. Remove the bar into the pan and cut it into small or medium-sized bars. If you wish to store longer, wrap each bar in a wax paper and place it in a Tupperware or airtight bag and place it back in the refrigerator. It can last for about 1 month.
Sugar-free cinnamon protein bars
This is made from flourless bars that are enriched with protein that will surely fill in the daily dietary needs of your kids. You will not have to worry if your kids will overindulge because it is sugar-free making it a totally healthy snack.
- 1 ripe mashed bananas
- 1 can chickpeas
- ½ cup almond butter
- ½ cup ground flaxseed
- 1 tbsp cinnamon powder
- 1 tsp vanilla extract
- Chopped nuts, dried fruits
Step 1: Preheat the oven into 350 degrees Fahrenheit or about 176 degrees Celsius.
Step 2: Combine all the ingredients in a food processor or you can just mash the ingredients until its texture becomes a bit firm.
Step 3: Place the dough in the baking tray and bake for about 20 minutes.