zig
0

Notifications

  • You're all caught up!

5 Ways to Make Your Own Energy Bars

by
author image Kristen Mancinelli MS, RD
Kristen Mancinelli, MS, RD, is a Registered Dietitian specializing in the science of popular diets. She is author of "The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss". Mancinelli holds a master's degree in nutrition and public health from Columbia University and a bachelor's degree in chemistry from NYU.

Slide 1 of 9

 
 
5 Ways to Make Your Own Energy Bars
iStock

Most of us lead busy lives and we end up eating packaged "convenience" foods more than we’d like. Energy bars may seem like a smart source of fuel when you're in a rush, but many of the store-bought options contain amounts of sugar that can make an otherwise balanced diet unbalanced. Americans are already overdoing it when it comes to sugar: Research shows that the average American consumes 22 teaspoons (355 calories) of added sugar a day, with a large majority coming from processed and prepared foods. But if you make your own energy bars, you can get all of the macronutrients and a variety of vitamins and minerals without all of the added sugar and additives. Read on to learn how to make nutritious, delicious DIY energy bars.

1. The 4-Ingredient Energy Bar
tashka2000/iStock

1 THE 4-INGREDIENT ENERGY BAR

If you’re looking to whip up a no-sugar-added energy bar in just a few minutes that will take care of your breakfast, afternoon snack or dessert, all you need are bananas, oats, nuts and dates. Faith Durand, author of this recipe on The Kitchn, a web magazine devoted to home cooking and kitchen design, raves about the versatility of bananas in this recipe. INGREDIENTS: 2 large, very ripe bananas, 1 teaspoon vanilla (optional), 2 cups rolled oats, 1/2 teaspoon salt (optional), 1/4 cup pitted, chopped dried dates, 1/4 cup chopped nuts (such as walnuts, hazelnuts or pecans), grated nutmeg or cinnamon (optional). Click the link below to see full directions and complete calorie and nutrition information.

Related: See full recipe and complete calorie and nutrition information

2. The No-Grain Apricot Energy Bar
liamgrantfoto/iStock/Getty Images

2 THE NO-GRAIN APRICOT ENERGY BAR

This Paleo-friendly energy bar doesn't contain any added sugar and is grain- and dairy-free. Many of the ingredients used in non-Paleo energy bars such as dried fruit and nuts are included in these too, but the Paleo versions have unique twists that make them fun to try and to taste. For instance the Primal Palate, a site dedicated to recipes and menus that fit the Paleo lifestyle, makes a snack bar with eggs as a protein source and coconut oil for added fat. INGREDIENTS: 1 cup dried apricots, 1 cup almonds, 1 cup cashews, 2 eggs, 1/4 teaspoon sea salt, 1/2 vanilla bean pod, scraped, and 1/2 teaspoon coconut oil. Click the link below to see full directions and complete calorie and nutrition information.

Related: See full recipe and complete calorie and nutrition information

3. The Sweet Bean Energy Bar
iStock

3 THE SWEET BEAN ENERGY BAR

For a twist, Mother Nature Network’s ChocoBean Power Bars uses cooked black beans to “add protein and fiber without overpowering the banana and chocolate flavors.” The recipe is quick and easy to make, and there’s no cooking involved if you use canned beans. INGREDIENTS: 1 1/2 cups cooked black beans, drained and rinsed, 3/4 cup dried banana slices, 1/2 cup unsweetened cocoa powder, 1/3 cup (packed) raisins or dried cranberries, 2 teaspoons vanilla extract, 1/2 cup brown rice syrup, 1/4 cup oatmeal blended until very fine, 1/4 cup ground flaxseed, 1/2 cup semisweet mini chocolate chips (optional), 2 tablespoons almond meal, fine. Click the link below to see full directions and complete calorie and nutrition information.

Related: See full recipe and complete calorie and nutrition information

4. The Apricot, Pistachio and Oat Energy Bar
Carla McMahon/Getty Images

4 THE APRICOT, PISTACHIO AND OAT ENERGY BAR

Maggie Moon, M.S., RD, author of "The Elimination Diet Workbook," created her own pistachio-apricot energy bar to meet her preference for “natural sweetness from sweet-tart fruit, buttery richness from a heart-healthy nut like pistachios and a mellow base note from whole grains.” She uses pomegranate molasses for a bit of sweet stickiness, and the juice of an orange or some olive oil to keep the mixture from being too dry. Together, these ingredients make for a well-rounded nutrition bar providing carbohydrates, protein, fat, fiber, vitamins and minerals. INGREDIENTS: 1 cup rolled oats, 1 cup pistachios, ½ cup dried apricots (roughly chopped), 1/2 cup dried tart cherries (or dried cranberries), 2 tablespoons pomegranate molasses, 1 teaspoon vanilla extract, 1 medium navel orange, zest and then juice, olive oil (optional), 1 pinch of salt. Click the link below to see full directions and complete calorie and nutrition information.

Related: See full recipe and complete calorie and nutrition information

5. The Superfood Energy Bar
sedicesimopiano/iStock/Getty Images

5 THE SUPERFOOD ENERGY BAR

Superfoods are nutrient-rich foods considered to be especially beneficial for health, well-being and the prevention of disease. Superfood ingredients like hemp, chia and coconut are popular in energy bars marketed to health-conscious consumers, but they’re often paired with added sugars such as agave, coconut sugar or honey. To avoid the excess sweetness without sacrificing the great health benefits of these foods, try making these Hemp Protein Bars recommended by Andrea Kapner, a certified Health Educator who teaches nutrition and cooking classes to children and adults in New York City. Kapner says, “These bars are incredibly easy to make once you have all the ingredients on hand. Chia seeds are small but pack in fiber, protein and omega-3s.” INGREDIENTS: 1 cup pumpkin seeds, 1 cup dried shredded coconut, 1/2 cup hemp hearts (shelled hemp seeds), 1/2 cup hemp protein powder (you can use hemp hearts instead), 4 tablespoons chia seeds, 20 fresh Medjool dates (pitted), 6 tablespoons coconut oil, 4 tablespoons cacao powder, 1 teaspoon vanilla extract or 1/2 teaspoon ground vanilla, 6 tablespoons rolled oats, and 2 tablespoons poppy seeds. Click the link below to see full directions and complete calorie and nutrition information.

Related: See full recipe and complete calorie and nutrition information

Homemade Energy Bars Can Be Healthy
Sohadiszno/iStock/Getty Images

HOMEMADE ENERGY BARS CAN BE HEALTHY

Making your own energy bars at home from nutritious whole ingredients is a great way to get “real” food throughout the day, without all the added sugar. Remember to include a variety of macro- and micronutrients: carbs from cereal grains and dried fruit, fat and protein from nuts, seeds, protein powders and nut butters. Many bars can be stored for one to two weeks in an airtight container.

Related: Sign Up to Receive the FREE LIVESTRONG.COM Weekly Health and Fitness Newsletter

What Do YOU Think?
iStock/Getty Images

WHAT DO YOU THINK?

Do you eat store-bought protein or energy bars? If so which flavors and brands are you a fan of? Have you ever made your own energy bars before? If so, what’s your go-to recipe? Would you try one of these recipes? Which sounds the best to you? Leave a comment below and let us know.

Related: The 7 BEST Protein Bars -- and 3 to Avoid!

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

Demand Media