Mini No-Bake Energy Protein Bars

These super easy and delicious no-bake energy protein bars are always a hit at my house. These could pass for vegetarian if you you consume dairy products. I make mine with Wow Butter since I have a peanut allergy. It tastes just like the real deal. I also use super seed mix to sneak in a bit more protein and fibre.

mini no bake energy protein super seed mix bar

Mini No Bake Energy Protein Bars

  • Servings: 24-30
  • Difficulty: easy ... but sticky
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Ingredients:
◦ 2 cups instant/quick oats
◦ 1 cup wow butter
◦ 2/3 cup honey
◦ 3/4 cup super seed mix
◦ 2 tsp vanilla
◦ 1 scoop protein powder

Directions:
Mix everything in a medium to large bowl, making sure that everything is coated.
Form into bars or balls.
Refrigerate until they become slightly solid.
They will remain kind of squishy.

Keep cool.

Ingredients no bake energy protein bar super seed mix

Super Seed Mix?

I came across the super seed mix at Bulk Barn.
It is really easy to make your own as well.
Super seed mix is a combination of golden flax seed, hulled hemp seed, and chia seed. Mix it all up in a container and you’re good to go. Ratios are up to you, but even why I buy pre-made it at bulk barn, I tend to add in more hulled hemp seed.
I use it on my cereal and granola while my husband likes to add it to smoothies.

Making your own no-bake energy bars

It’s really simple:
Mix everything in a bowl, and make into bars or balls.

I prefer to use local raw honey to help boost my immune system and help it fight off local allergens.Due to the pandemic, I was a bit limited on what ingredients I could get. The one we bought was made in Quebec, but still came in a plastic container. The plan is to reuse the bottle to make squeezable paint for Teghan.

I would be considered a lacto-ovo vegetarian, as I consume some dairy and eggs — if they are baked into things. Being a picky eater so I do not consume most of the typical plant based proteins that vegetarians consume.
I buy Pure Whey by Revolution Nutrition. It is a bit more of a natural protein powder and made in Quebec (or at least I was told this when I worked at GNC Canada). I would love to find a protein that that I like that is available in bulk do avoid the plastic canisters.

The silicone mould was a recent purchase to support my cousin’s epicure venture. In the future, I think I will cut these tiny bars in half to make bite size protein energy snacks, and feel like I am eating more of them.
If you don’t have a pan or mould, simply roll a tablespoonful of the mix into a ball.

Customise your no bake energy protein bars

These no bake energy bars are so easy to customise.
Throw in some other seeds that you like.
Use peanut butter if you’re not allergic to it.
Mix in some chocolate chips.
Change up the flavour of your protein powder.

I used to make mine with chocolate chips but wanted to get the sugar and calories down a little bit. My kids never even noticed. Since I used a lot of seeds, they are crunchy.

What you would add in to your no bake protein energy bars to make them your own?

No Bake Energy Protein bars


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no bake mini protein energy bar super seed mix pin
no bake mini protein energy bar super seed mix pin
no bake mini protein energy bar super seed mix pin

Plant Based Protein for Picky Eaters

One thing that is important to me is to make sure that I get enough protein. Being a picky eater, this is a plant based protein sources one for me as I do not like the go to vegetarian protein sources: beans, lentils and weird (to me) meat substitutes … and I worry about getting all the essential amino acids.

If you were to ask my family, I would be among the top contenders for world’s pickiest eater.

Several years ago, I made the choice to be vegetarian.
This came as a surprise to my family as I was known as THE meat eater in the family. Then they questioned me as to what I would eat, knowing that I am picky. If I had to narrow it down, I would say that I love dry crunchy foods and raw crunchy veggies.

Plant based protein for picky eaters

Why is protein important?

Protein has been called the building block of life.
Protein is needed by the body to repair tissues and to make enzymes and hormones. It is also used as building blocks for skin, bones, muscles, cartage, and even blood. Protein is made up of combinations of 20 different amino acids. Nine of these amino acids — histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine — are considered essential amino acids that cannot be synthesised by most mammals, including humans. They must be obtained by food sources.
While most people are actually not deficient, I personally worry because I do eat such a limited number of foods and do not eat meat.

Plant Based Protein Sources for Picky Eaters

Quinoa

8 grams of protein per 1 cup (cooked)

Quinoa is an ancient grain, is gluten free and is a good source of iron, zinc and magnesium.

This one I have just started eating on its own.
I usually mix it in with rice. Up to a couple of years ago, rice was on the long list of foods that I would not eat. Quinoa has a crunchier texture than rice which took me a while to get used to.

Hemp Seeds – Hemp Hearts

10 grams of protein per 3 Tablespoons

Hemp hearts are not only a complete protein, but also a good source of Omega-3 and Omega-6. They’re also a good source of iron, phosphorus, potassium, magnesium, and zinc.

It has a nutty flavour. When I feel a little bit snacky, I will eat a spoonful of hemp hearts. I recently tried hemp hearts as a protein “addition” to my salad. It was okay, but since the salad was wet it was a weird texture experience for me. Looking back, I would have preferred it on the side.
I usually add this to my cereal, granola or add it to chia seeds and it eat with a spoon — dry.
I hate wet and soggy chia seeds.

Spirulina

4 grams of protein per 1 tablespoon (7 grams) of powder

This blue green algae tastes horrible mixed in water and smells funky as a encapsulated supplement. I prefer to take it as a supplement. The usual capsule is about 500 mg. Two capsules would be 1000 mg, which is one gram of spirulina powder. You would have to take 14 capsules to get 14 grams of protein. Not really worth it in my opinion unless you really need the protein. The best way would be to use the powder… but ewww.

Interesting side note.
When I was re-watching Earth 2 a few years ago, my ears perked up when I heard them say they had brought sprirulina with them as their food source. This was after reading about the benefits of it and the author of the natural health book boasting that you could survive solely off of it.

Spirulina is a source of complete protein has good amounts of B vitamins, copper, and iron.

Chia Seeds

4 grams of protein per 2 Tablespoons

Chia seeds are tiny little round seeds that are usually black or white.
They absorb liquid and make a gel like substance. I hear (and read) that people like this. They make chia pudding out of it. It can be used as an egg substitute in baking. It can be added to smoothies, oatmeal, granola and even as a salad topper.
They’re a good source of omega-3, iron, calcium, magnesium, and selenium

Potatoes – A high quality plant based protein source –

8 grams of protein per 299 grams ~ a large potato, baked with skin

Potatoes are unfortunately high in starchy carbohydrates and low in fibre. The fibre is found in the skin. They provide the lowest amount of protein of the common plant based proteins that I actually eat, yet the quality of the protein is actually quite high for it to be a plant based protein. Baking or boiling poatoes with the skin helps to retain the nutrients like Vitamin C, potassium, folate and B6.

Sweet Yellow Corn

5 grams of protein per cup (164 grams)

Like potatoes, corn is high in starchy carbs. Starches can cause a rise in your blood sugar. Fibre can slow the process. One cup of sweet yellow corn has 5 grams of fibre. Sweet yellow corn also

Broccoli

3 grams of protein per 91 grams (1 cup)

I only eat broccoli raw.
For my family, I drizzle the broccoli with some olive oil and garlic powder and roast it.

Its Vitamin C, K1, folate, potassium, manganese, and iron.

Almonds

6 grams of protein per 28 grams ~24 whole unsalted almonds

Almonds contain small amounts of all the essential and non-essential amino acids. When it comes to nuts, almonds have the highest protein content.

Walnuts

4 grams of protein per 28 grams ~ 7 whole or 14 halves

Good source of manganese, copper, magnesium, and phosphorous. Also a good source of B6, folate. and thiamin.

There you have it!
A list of plant based proteins that I, as a picky eater, will eat and enjoy.
Some of these foods are even listed on mood boosting foods post and my immune boosting nutrients post.


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