These delicious bars have 4 layers of whole food goodness. Are quick to make and are the perfect snack to eat when you are feeling hungry or need a burst of energy throughout the day. The most amazing protein bar EVER. Nutty bottom crust, luscious date caramel, a layer of roasted peanuts and a smooth chocolate topping. BLISS!
It’s a simple meal prep snack to kick the 3pm energy slump all week long. I know meal prepping your snacks might sound a little boring and unnecessary, but hear me out: snacks can be a powerful tool for upping your nutrition! That’s right, snacking isn’t a bad habit- it can actually be incredibly useful in maintaining stable energy levels, adding in extra nutrients, and preventing you from arriving at the next meal STARVING and eating past satiation. The real thing to focus on isn’t snacking itself, but what snacks you choose!
Listen, I know it can be easy to reach for packaged snack foods. They are easy, convenient, and tasty- aka the criteria for a go-to snack. But when I’m focusing on snacks as a nutrition tool, I also like to make sure my snacks are balanced and satiating too, so they actually keep me full until the next meal. The idea in ‘healthifying’ this recipe was to improve the macro balance (protein, carbohydrate, healthy fats). This is not about calorie counting: It’s about paying attention to key nutrients and taking in the daily recommended portion your body needs to maintain your energy levels and overall wellbeing.
A well-balanced diet with proper ratios of macro nutrients (protein, healthy carbs and fats) provides all of the: energy you need to keep active throughout the day. nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness. When you find your optimal balance and amounts of macro nutrients, you take a major step toward reaching your health goals and this balance has been improved in this recipe by the addition of healthy protein.
Protein is king when it comes to diet…
Most people will enter nutrition coaching to upgrade the quality of food and understanding. If we were only allowed to give one lesson on nutrition; it would be to increase your protein intake and get adequate amounts. This will immediately have an impact on your total caloric intake and have you eating less of the undesirable food. This means it’s a good idea to get some protein in at each meal and snack throughout the day so you meet your needs. Here are some great reason why you should do this:
1. Protein Can Increase Your Metabolism (“Calories Out”) Digesting and metabolising protein burns calories. This isn’t going to make up a massive amount of your daily calories, but the simple act of digesting protein will require some caloric burn – anywhere from 100– 300+ extra calories burned a day just from choosing protein over the other two macros.
2. Protein Reduces Appetite, Cuts Cravings and Reduces Desire for Late- Night Snacking.
If you have ever had a late-night craving hit (and if you are a human, you most certainly have) then you know they are just about impossible to resist. One of the best tools for this is adequate protein consumption, particularly in the early part of the day. Set yourself up for a winning evening by getting your protein in early.
3. Protein Increases Muscle Mass, Helps Prevent Muscle Loss, and Supports Soft Tissue Recovery.
Food and nutrition isn’t just about losing weight, despite what the media wants you to think. Don’t get fooled into thinking less is more. In fact, one thing I coach is that by eating more high quality food you will have more energy to move your body, train, and live a life of vitality. This includes building quality muscle tissue, which is proven to increase your health span, metabolism, and quality of life. So, use protein as a tool to keep that tissue healthy, recovering quickly, and pain free.
And the undercurrent of coconut throughout? Pure yum. And pure nutrition, too. The fat in coconut flesh is an outstanding source of instant fuel (it’s all about those medium chain fatty acids) as well as an appetite suppressant, elevating these bars far beyond any protein bars you can buy off of the shelf.
Here is my tip. Make these today as a healthy snack or dessert so you can have healthy bars on hand for snacks throughout the week. These will last 1-2 weeks when kept in the fridge and they are SO prefect for planning your snacks/desserts ahead of time.
Set yourself up for success and make yourself strong and healthy. 😊
Coconut Caramel Protein Bars
Ingredients
Base Crust
- 1 cup rolled oats
- 1 cup desiccated coconut
- 1/4 cup coconut oil
- 1/4 cup honey or maple syrup
Coconut Caramel Layer
- 1 cup dates, soaked 30 minutes and drained
- 1 cup desiccated coconut
- 1/2 cup coconut butter, store bought or sugar-free recipe below in notes
- 2 scoops protein or collagen peptides powder, vanilla or plain
- 1 teaspoon vanilla extract
Peanut Layer
- 1 cup peanuts, roasted, salted, crushed
Chocolate Topping
- 1 cup chocolate chips
- 1 tablespoon coconut oil
Instructions
Base Crust
- Line a 7 x 5-inch loaf pan or dish with parchment paper on the bottom and sides leaving some overhanging to act as a handle to get the bars out easier for cutting. Or use a silicon bar mold.Place oats, coconut, coconut oil, and honey into a food processor and process until a sticky dough is formed. Be careful not to over process as its nice to have texture variance and different sized “bits” in your base crust.Scoop mixture out into the lined pan and smooth out evenly with a spatula or back of a spoon.
Coconut Caramel Layer
- Place dates, coconut, coconut butter and vanilla in the food processor and process until smooth. Scoop out on top of the base crust and smooth down. Add the crushed peanuts and gently press down with a spoon pressing them into the caramel. Place into the freezer to set.
Chocolate Topping
- Place chocolate chips and coconut oil in small dish and microwave with 30 second bursts stirring between each one until melted and smooth.Or use double boiler method - (pot of boiling water with a bowl resting on top) melt the chocolate chips and the coconut oil together.Once melted, pour evenly on top of the caramel. Place back in the freezer for at least 2 hours. Remove from the freezer and let thaw for 30 minutes before cutting into 12 bars or more smaller squares. It’s a good idea to cut the bars upside down to avoid smashing the filling.Store in the fridge for up to a week,freezer for up to 3 months. Eat within 15-20 minutes after removing from the freezer!
If you are looking for more delicious, healthy, protein-rich, no bake desserts and treats to help you reach your health, wellness and fitness goals, you will love my collection here: Blended Bites
