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    Home » fodmap

    Copycat Perfect Bar Gluten Free Protein Bars

    Published: Jan 16, 2023 by burntapple · This post may contain affiliate links · 7 Comments

    Jump to Recipe Jump to Video Print Recipe

    Have you tried refrigerated protein bars? Today I'm showing you how to save money by making your own copycat Perfect Bar gluten free protein bars! (GF, DF, soy free, nut free, paleo, vegan, vegetarian, FODMAP friendly)

    Jump to Recipe

    Gluten Free Protein Bars

    Did you know that a lot of protein bars aren't that great for you? But I love having them on hand. Finding healthy protein bars can be a bit of a challenge though. Many contain additives, dairy, gluten and a high amount of sugar. These bars are a simple no bake recipe!

    Colitis

    One of the reasons I love having some on hand is when I'm coming out of a colitis flareup. It can be a good to have some available when colitis symptoms are starting to wean down. Protein is filling, and can have a lot of calories and fat that my body needs as it comes out of a flareup where I have had to eat a lot of bland foods with little nutrients.

    FODMAP Friendly Protein Bars

    If you're looking for some good FODMAP friendly protein bars, Tumlove and Fody Foods offer bars and protein. Certain brands of KIND, RXBar, and Larabar also are FODMAP friendly.

    Fitness

    Protein is a great grab and go snack for workouts or fitness routines. Taking some protein before or after a workout is helpful for muscle repair along with a host of other benefits protein offers.

    clif shot bloks
    copycat clif shot bloks

    Protein Recipes

    If you're looking for some great protein recipes, I've got plenty for you!

    I even have a recipe for making your own energy chews!

    Ingredients Needed

    All you need to make these bars are flour, protein powder, milk, nut butter and a little sweetener!

    Substitutions

    • Flour: You can use coconut flour for paleo, keto flour, all purpose flour or gluten free flour.
    • Protein Powder: You can use unflavored collagen powder or a vanilla protein powder You can also substitute plant based protein powder.
    • Milk: Using a dairy free milk works just fine.
    • Nut Butter: I used peanut butter for this recipe, but you can use any nut butter you would like.
    • Sweetener: Use honey or maple syrup. I recommend maple syrup for a FODMAP diet.

    Making Gluten Free Protein Bars

    In a mixing bowl, mix together all the ingredients until a thick batter forms.

    Once mixed, pour the mixture into an 8x8 inch pan lined with parchment paper. Press the mixture into the pan evenly then top with mini chocolate chips if desired.

    Refrigerate the bars for 30 minutes, then slice and eat.

    Storing

    Once you slice your gluten free protein bars, wrap them individually in parchment paper and place in an airtight container. Bars store for up to one week.

    You can also wrap the bars in parchment paper than place in an airtight freezer safe container or bag. Bars will store up to three months. To thaw, let the bars sit at room temperature for about ten minutes.

    gluten free protein bars

    Copycat Perfect Bar Gluten Free Protein Bars

    Traci Wennerholm
    Have you tried refrigerated protein bars? Today I'm showing you how to save money by making your own copycat Perfect Bar gluten free protein bars! (GF, DF, soy free, nut free, paleo, vegan, vegetarian, FODMAP friendly)
    5 from 6 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    30 minutes mins
    Total Time 35 minutes mins
    Course Snack
    Servings 12 bars

    Ingredients
      

    • 1 cup flour see notes
    • 2 cups protein powder see notes
    • ½ cup milk
    • ½ cup nut butter
    • ¼ cup maple syrup or honey
    • ½ cup mini chocolate chips optional

    Instructions
     

    • Line an 8x8 inch pan with parchment paper and set aside.
    • In a mixing bowl, stir together all ingredients minus the chocolate chips until a thick batter forms.
    • Transfer the batter to the pan and press evenly. Top with chocolate chips if desired.
    • Refrigerate for 30 minutes, then cut into bars. Keep refrigerated.

    Video

    Notes

    To Store:
    Keep bars refrigerated. Bars will stay fresh in an airtight container for up to one week. 
    You can also freeze bars in a freezer safe airtight container or bag for up to 3 months. 
    Nutrition:
    1 protein bar contains approximately 115 calories, 7 grams of carbs, 15 grams of protein, 3 grams of fat and 4 grams of fiber. 
    Keyword fodmap friendly, paleo, protein, protein bars
    Tried this recipe?Let us know how it was!
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    Reader Interactions

    Comments

      5 from 6 votes (1 rating without comment)

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      Recipe Rating




    1. Karen Kelly

      January 18, 2023 at 6:39 am

      5 stars
      These worked out great with vanilla protein powder. Love making these at home and saving money!

      Reply
    2. Lisa

      January 18, 2023 at 7:33 am

      5 stars
      I didn't realize how easy it is to make homemade protein bars. They are so delicious and the cost can't be beat!

      Reply
    3. Relle

      January 18, 2023 at 8:03 am

      5 stars
      I love homemade protein bars and these are delicious. Thank you for sharing.

      Reply
    4. Lara

      January 18, 2023 at 9:58 am

      5 stars
      These protein bars came out great! I love that they are lower in carbs too. I used low carb chocolate chips too, so good!

      Reply
    5. Brooke

      January 18, 2023 at 10:10 am

      5 stars
      I made these to bring with me this week for post workout snacks and I just have to tell you how happy I am with them. This recipe has saved me a ton of money already! I loved being able to use my coconut flour for something other than breading my shrimp as well. Thanks for a great recipe!

      Reply
      • Metzgan

        May 15, 2023 at 11:15 pm

        How much coconut flour did you use? Was it a 1 to 1 sub?

        Reply
        • burntapple

          May 16, 2023 at 6:41 pm

          yes it is 1:1

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