Go Back
Adam

Fuel to Go Homemade Protein Bars

When you need a quick snack that’s both satisfying and nourishing, nothing beats a homemade protein bar. These Fuel to Go Homemade Protein Bars are filled with dried fruit, crunchy seeds, nut butter, and just the right touch of sweetness to keep you energized throughout the day. Unlike store-bought bars that often come with extra preservatives or hidden sugars, these bars are made with wholesome ingredients you can trust. With blueberries, cranberries, raisins, chia seeds, hemp seeds, pumpkin seeds, and sunflower seeds, you get a powerhouse of vitamins, minerals, fiber, and plant-based protein in every bite. They’re perfect for meal prep, lunchboxes, post-workout fuel, or a grab-and-go breakfast when you’re short on time.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 5 minutes
chill time 1 hour
Total Time 1 hour 20 minutes
Servings: 12 protein bars
Ingredients Equipment Method Notes

Ingredients
  

Dried Fruits
  • ½ cup dried blueberries
  • ½ cup dried cranberries
  • ½ cup raisins
Seeds & Coconut
  • ¼ cup chia seeds
  • ¼ cup hemp seeds
  • ¼ cup pumpkin seeds
  • ¼ cup sunflower seeds
  • ½ cup unsweetened shredded coconut
Base & Sweeteners
  • 1 cup rice krispies
  • ½ cup peanut butter
  • ¼ cup honey
  • ¼ cup corn syrup
  • ¼ cup brown sugar packed
  • 4 teaspoons butter
Instant Pot Duo 7-in-1, 6-Quart
Instant Pot Duo 7-in-1 (6-Qt) Creator’s Choice
★★★★★ 4.6/5 • 179k+ reviews ends today 00:00:00
  • 7 functions: Pressure, Slow, Sauté, Steam, Rice, Yogurt, Keep-Warm
  • 6-Qt fits 4–6 servings • Dishwasher-safe pot & lid parts
  • Stainless steel inner pot • Safety lock & overheat protection
Amazon Fast delivery Easy returns
Get Offer on Amazon

Equipment

  • Large mixing bowl
  • Small saucepan
  • Wooden spoon or spatula
  • Measuring cups and spoons
  • 9×9-inch baking dish
  • Parchment paper
  • Sharp knife for cutting bars

Method
 

Step 1: Prep the Dish
  1. Line a 9x9-inch baking dish with parchment paper, leaving some overhang for easy removal.
Step 2: Combine Dry Ingredients
  1. In a large bowl, mix together dried blueberries, cranberries, raisins, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, shredded coconut, and rice krispies.
Step 3: Make the Syrup Base
  1. In a small saucepan over medium heat, combine peanut butter, honey, corn syrup, brown sugar, and butter.
  2. Stir constantly until smooth and slightly bubbling, about 3–4 minutes.
Step 4: Combine & Mix
  1. Pour the hot peanut butter mixture over the dry ingredients.
  2. Stir quickly with a spatula until everything is evenly coated.
Step 5: Press into Pan
  1. Transfer mixture into the prepared baking dish.
  2. Press down firmly with a spatula or parchment paper to create an even, compact layer.
Step 6: Chill & Cut
  1. Refrigerate for at least 1 hour until firm.
  2. Lift from pan using parchment overhang, place on a cutting board, and cut into bars or squares.

Notes

🧊 Storage & Reheating
Room Temperature: Store in an airtight container for up to 5 days.
Refrigerator: Keeps well for up to 2 weeks.
Freezer: Wrap individually in parchment and freeze for up to 2 months.
Reheating: No need to reheat — just thaw if frozen.
🥄 Variations
Nut-Free Version: Use sunflower seed butter or tahini instead of peanut butter.
Chocolate Boost: Stir in dark chocolate chips once mixture has cooled slightly.
Tropical Twist: Replace raisins with dried pineapple or mango.
Protein Upgrade: Add a scoop of your favorite protein powder to the dry mix.
Spice It Up: Add cinnamon or pumpkin spice for extra flavor.
❓ 10 FAQs
1. Can I use almond butter instead of peanut butter?
Yes, any nut or seed butter works.
2. Do I have to use corn syrup?
Corn syrup helps bind, but you can substitute with maple syrup (bars may be softer).
3. Can I make these vegan?
Yes, replace honey and butter with maple syrup and coconut oil.
4. How do I keep bars from crumbling?
Press mixture very firmly into the pan and chill before cutting.
5. Can I use fresh fruit instead of dried?
No, fresh fruit adds too much moisture. Stick to dried fruit.
6. Do I need to toast the seeds?
Optional, but toasting adds extra crunch and flavor.
7. Can I add oats?
Yes, replace part of the rice krispies with rolled oats.
8. Are these gluten-free?
Yes, if you use certified gluten-free rice krispies.
9. Can kids eat these bars?
Absolutely — they’re a great lunchbox snack.
10. Can I shape them into balls instead of bars?
Yes, roll into bite-sized energy balls before chilling.
🏁 Conclusion
These Fuel to Go Homemade Protein Bars are the perfect blend of chewy, crunchy, sweet, and satisfying. Packed with dried fruits, nutrient-dense seeds, and natural sweetness from honey and brown sugar, they’re an ideal snack for busy days, workouts, or school lunches.
They’re easy to prepare, store well, and endlessly customizable. Once you make your own, you’ll never want to buy store-bought protein bars again!