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Recipes for homemade protein bars and salad

Homemade Protein Bars:


  • 1 cup rolled oats
  • 1 cup protein powder (whey, pea, or your preferred type)
  • 1/2 cup nut butter (peanut, almond, or cashew)
  • 1/3 cup honey or maple syrup
  • 1/2 cup chopped nuts and seeds (almonds, walnuts, chia seeds, sunflower seeds)
  • 1/4 cup dried fruits (raisins, cranberries, apricots), chopped if large
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon (optional)
  • a pinch of salt


  1. In a large mixing bowl, combine oats, protein powder, chopped nuts, seeds, dried fruits, cinnamon, and salt.
  2. In a separate microwave-safe bowl, heat nut butter and honey/maple syrup for about 20-30 seconds until they are easier to mix.
  3. Remove the bowl from the microwave and stir in the vanilla extract.
  4. Pour the wet mixture over the dry ingredients and mix well until everything is combined evenly.
  5. Line a baking dish with parchment paper, leaving some overhang for easy removal.
  6. Transfer the mixture to the baking dish and press it down firmly to form an even layer.
  7. Place the dish in the refrigerator for about 1-2 hours to set.
  8. Once set, remove the mixture from the dish using the parchment paper overhang and place it on a cutting board.
  9. Cut into bars of your desired size.
  10. Store the protein bars in an airtight container in the refrigerator for up to two weeks.

Simple Salad with Balsamic Vinaigrette:


  • 4 cups mixed salad greens (lettuce, spinach, arugula)
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, sliced
  • 1/4 red onion, thinly sliced
  • 1/4 cup crumbled feta cheese
  • 1/4 cup nuts (walnuts, almonds), toasted and chopped
  • 2 tablespoons balsamic vinegar
  • 1/4 cup extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and pepper to taste


  1. In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, feta cheese, and toasted nuts.
  2. In a separate small bowl, whisk together balsamic vinegar, olive oil, Dijon mustard, honey/maple syrup, salt, and pepper until well combined.
  3. Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.
  4. Serve immediately as a light and refreshing meal or side dish.


  • Customize the protein bars by adding dark chocolate chips, coconut flakes, or your favorite dried fruits.
  • Experiment with the salad by adding grilled chicken, roasted vegetables, or avocado slices for added flavor and protein.
  • Double the protein bar recipe and freeze half for longer storage.
  • Adjust the dressing ingredients to achieve your preferred balance of sweetness and tanginess in the salad.

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