If you’re looking for a nutritious snack that will give you an energy boost in between meals, look no further than these Protein Peanut Butter Bars. Packed with healthy fats and delivering 7 grams of protein per bar, they make the perfect on-the-go fuel or post-workout snack. And best of all, they require no protein powder and utilize everyday pantry staples.
Back in my dietitian and diabetes educator days, I learned so many practical nutrition tips that still inspire my recipe creations today.
This week’s mission? To craft an easy rolled oats recipe that’s naturally nutritious, low in sugar, free from artificial ingredients, and delicious—all without relying on protein powder. Bonus points: they’re also gluten-free peanut butter protein bars, making them a win for anyone avoiding gluten.
I couldn’t be happier with how these turned out—they’re wholesome, flavorful, and check all the right boxes!
On the hunt for healthy natural snack ideas? Delight in my Dates and Yogurt Parfaits, then satisfy your peanut butter cravings with these scrumptious Oat Peanut Butter Cup Cookies!
Ingredients
You’ll need the following eight ingredients:
Tips For The Beginner Cook
- When shopping for vanilla extract, it’s important to ensure you purchase pure extract and not an imitation. Imitation vanillas often contain added sugar and artificial flavouring.
- Be sure to use natural peanut butter. Many brands of pre-packaged peanut butter contain added sugars and oils, which can alter the taste and texture of your bars.
- Use rolled oats vs quick oats as the base. Quick oats tend to absorb more liquid, resulting in a mushy texture.
- Ensure your bars are firm before cutting into them. This allows for easier slicing and helps keep their shape.
DIY Protein Bars in 7 Easy Steps
Get ready to be amazed at how effortless it is to whip up this healthy protein bar recipe.
The complete recipe with ingredient amounts can be found in the recipe card at the bottom of this post.
Nutrition highlights
One homemade protein bar is:
- A source of dietary fibre, thanks to the oats and seeds.
- A source of iron with the wholesome combination of oats and peanut butter.
- Diabetes-friendly and heart-healthy with the nutritious blend of nuts, seeds, slow-digesting oats, and a dash of maple syrup.
Ingredient Variations & Storage
These protein bars are fantastic as-is, but the beauty of this recipe is how easily you can customize it to fit your preferences and nutritional goals. Here are a few ideas to make them your own:
- Swap out peanut butter for almond or cashew butter for a different flavor profile.
- Mix in some chia seeds for an added crunch and nutrient boost.
- Add a touch of sweetness with dried fruit or mini chocolate chips, or go all out with a drizzle of melted chocolate on top.
To keep your bars fresh, wrap them in beeswax and store them in an airtight container in the fridge. Need to stock up? Freeze them for up to two months and enjoy a quick, nutritious snack whenever you need it.
If you try this recipe I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram! I can’t wait to see your photos.
Get the Recipe:
No-Bake Protein Peanut Butter Bars Recipe
Video
Ingredients
- 1.5 cup rolled oats, gluten free, (rolled oats vs. quick oats: what's the difference?)
- ¼ cup desiccated coconut, unsweetened
- 3 tbsp hemp seeds
- ½ cup peanut butter, crunchy
- ⅓ cup maple syrup, amber
- ½ tsp vanilla extract
- ¼ tsp cinnamon powder
- ¼ cup peanuts, unsalted, roasted
Instructions
- Mix the rolled oats, desiccated coconut, hemp seeds, and cinnamon in a medium bowl.
- In a smaller bowl, stir together peanut butter, maple syrup, and vanilla extract until well combined.
- Pour the wet ingredients into the dry ingredients and stir well to form a thick mixture.
- Line a 6X4 inch dish with parchment paper and transfer the oat mixture to the lined dish. Use the back of a spoon to press down the mixture to flatten it.
- Top with whole peanuts and use a spoon to press them down firmly to ensure they stick.
- Place in the freezer for at least 1 hour to allow the mixture to set. When you're ready to serve, remove and cut into bars.
Notes
- Be sure to use natural peanut butter. Many brands of pre-packaged peanut butter contain added sugars and oils, which can alter the taste and texture of your bars.
- Use rolled oats vs quick oats as the base. Quick oats tend to absorb more liquid, resulting in a mushy texture.
- Ensure your bars are thoroughly chilled before cutting into them. This allows for easier slicing and helps keep their shape.
- You could substitute half the oats with almond flour to boost their plant based protein content further.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
Hi there.
Can I use steel cut oats? Would that still work?
Thanks,
Renee
Hi Renee, This is a great question. I wouldn’t recommend this in this particular recipe as the amounts would be different – I haven’t tried or tested it with steel cut oats. Plus for some folks eating raw steel cut oats can contribute to digestive discomfort. Hope this helps. Warmly, Shahzadi
Okay. thank you!
Hi Shahzadi.
Thank you so much for your alternate suggestion.
I didn’t think about molasses. I tried to add more peanut butter but didn’t hold well enough.
I will try molasses next time.
Let you know how it went.
Best wishes
Yu
Oh I’m happy to hear that you have an option to explore Yu. Please let me know how it turns out. 🙂 Warmly, Shahzadi
It’s a great recipe. Easy, quick and delicious.
I tried to reduce the amount of maple syrup/honey as it’s too sweet for me. I put 1/3 less. But it made the bar crumble. Is there any suggestion what I could add to make bars together with less syrup/honey?
Hi Yu, Thanks so much for your kind feedback 🙂 Yes, reducing the maple will result in these falling apart because it acts like glue – holding your bar together. You might want to try adding runny peanut butter – though I have not given this a shot. Or another liquid sweetener that isn’t as sweet as maple. For example molasses, however this will alter the taste of the recipe – with a slight bitter undertone. Hope this helps. Warmly, Shahzadi