Attempt to Make My Own Protein Bar PART I

We are well into the spring season in NYC and this previous post I made caught my eyes. It’s a good reminder of just how much work it is to eat better. Nowadays, I find myself just eating a lot of calories because I feel hungry. That’s how I know I’m building muscles again. Remember, the more muscles you have, the faster your body burns calories. Your body will alert you of this change via the feeling of hunger. If my goal is just to build muscles, I would be fine to let nature dictate my behavior. However, because I want to build muscles AND lose fat at the same time, I need to restrict my eating. But nobody likes being hungry.


When I’m hungry, all rationality and resolution go out the window. I’m pretty sure that applies to everyone. If you know that’s you, I have a tip for you. Keep a protein bar and a bottle of water on you at all times! It’s not a miracle and it’s not magic, it’s science.

Here’s how it works. There are 3 key elements that work to eliminate the feeling of hunger: fiber, water and protein. The fiber combines with water and immediately fills up your stomach. The protein provides needed energy and keeps your digestive organs busy, too busy to signal your brain. No signal, no hunger. If you’ve ever tried drinking your hunger away, then you would know it doesn’t work.

I could buy the protein bars, but I know there are unknown things in them that I don’t want getting into my body.  Same goes for protein powder. I know a lot of people turn to them because they’re just so convenient and inexpensive. Also, the idea of making your own protein bar may seem daunting and riddled with failure. Then again, if I want a good outcome, I need to start with a plan.

First, I need to make an ingredient list. Some came from seeing what is put in prepackaged protein powder and are my own.

Recipe v1.0 – Cold Brew Bar

  • Chickpeas (base)
  • Chia seeds (base)
  • Booster
  • Erythritol (sweetness)
  • Coffee ground (taste)

I’m in the midst of collecting my ingredients, which I’ll gather my base from any grocery store, made my purchases on Amazon and plan on getting the coffee grounds from Starbucks when I’m ready to make the bars.

I’m thinking I’ll pressure cook the chickpeas and then throw everything together in a pan to cook out some moisture. Target for the weight of the bar is 60g. Per bar, I would mix:

  • Chickpeas – 10g
  • Chia seeds – 15g
  • Booster – 26g
  • Erythritol – 6g
  • Coffee ground – 3g

Based on that, I did a quick calculation: fat (7.58g), carb (23.49g), protein (17.26g), fiber (15.60g). Since fiber is part of carb total, I should have <10g of starch/sugar. I also lost a few grams of stuff, so give or take total calories per bar to be only around 170kcal per bar. That’s really good! Yes, a little under than half of the ingredients consist of the booster, which drives up the price of the bar. But considering how hard it is to make that at home, it’s worth it. One package of booster can made 20 bars, so it averages out to $1 per bar. Everything else is really cheap, so all good.

I am a little worried about all the ingredients holding together, but hopefully the plant gelatin in aquafaba (chickpea water) and chia seeds will act like good binding agents. Yay, I can’t wait to make it and get a taste!

Stay tuned for Part II to see how they turn out. Enter your email and hit the “Follow” button to the left to receive alerts whenever I make a new post.

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I love discovering and sharing knowledge on health, beauty and life. What are you doing to take care of your mind, spirit and body? Follow me on my blog to for some quick tips.

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