Homemade Protein Bars – The Propane Bar

This-recipe was created with the help of the great folk at Propane Fitness – check out their site, they have some quality articles living there, the guys know their stuff inside and out, and this protein bar is in their honor, thus the name ;-)

The recipe on this post was one that resulted from my third attempt at making the perfect Propane Bar. Attempt 1 and Attempt 2 turned out good but the recipe needed tweaking. Attempt 1 bars had extra cocoa and were overly gooey as a result of too much Xanthar gum (2 grams!); it made the bars a bit gummy (like some protein bars one finds out there, you know, that kind of stick to your mouth and aren’t overly pleasant to chew? Yeah…) The second attempt had honey, dates, an omega-3-seed-mix which added a good crrrrrunch and the bars were delicious BUT they had way too much peanut butter maybe and not enough oats so it was… overly peanut-buttery.

The first two attempts had whey + casein whereas for the third attempt I used only Myofusion. I think they would have worked exactly the same with whey + casein though so go crazy with either (I’m going to try them soon with hemp as well). Let me get to the point and give you the recipe.

First Mix:

50g peanut butter
50g ground oats
40g protein powder
20g coconut flour
nilla essence


1. The mixture was really sticky so, in a separate bowl, I put some additional coconut flour and proceeded to coat the bars and shape them. Adding a coating of coconut flour is crucial because it allows for the bar to have a ‘protein-bar-shape’ (otherwise they’re too sticky to handle) and it makes the chocolate stick to the bar a lot better.

2. When all ‘protein-bar shapes’ are made and coated in coconut flour, you coat them with melted dark chocolate (I just melted half a bar of 85% Lindt).

3. When ready, you just stick them in the fridge for a while and oooooooooola laaa!

Macros per Serving (out of 4):

14g protein
15g carb (7g fiber)
14g fat

Goodbye store bought XYZ-filled-hm-hm-tasting protein bars! Heya homemade goodness :-)))))))))) Now, remember that you can tweak the recipe to match your own taste and macros. You can, for example, add nuts, seeds, dried fruit, spices, herbs? (maybe not herbs), more protein, less oats (or quinoa), other nut butters, rice/buckwheat crispies! dates, etc. Enjoy!

[Because I’m aware the above is slightly wordy and possibly confusing, here’s the basic gist = Make a sticky protein mix by mixing nut-butter + protein-powder + oats/quinoa-flakes + whatever else you like in your bars -> coat them in coconut flour and give them rectangular shapes -> coat them in melted chocolate -> fridge them -> boom!]