How to make 5 Delicious Protein Bars at Home

Summary

In this video, Lisa shares her journey of losing 33 pounds and maintaining it by making homemade protein bars. She demonstrates how to create five different bars: Citrus Pistachio, No-Bake Chocolate, Almond Butter Fudge, Snickerdoodle, and Peanut Butter Chocolate Chickpea. Each recipe is detailed, emphasizing healthy ingredients and easy preparation, perfect for a quick, nutritious snack or meal replacement.

Takeaways

• 🍽️ Lisa shares her journey of weight loss and her method of cooking quick, easy, and healthy meals.
• 🥗 She introduces homemade protein bars as a healthy and convenient snack option to control what goes into them.
• 🍊 The first recipe is for 'Citrus Pistachio Protein Granola Bars', requiring dates, pistachios, oats, mandarin orange, and juice.
• 🍫 The 'No Bake Chocolate Protein Bar' includes ingredients like pea protein, oats, flax seed, cacao, dried cherries, and almond butter.
• 🌰 The 'Almond Butter Fudge Protein Bar' is made with almond butter, coconut oil, maple syrup, collagen powder, and chocolate chips.
• 🍪 The 'Snickerdoodle Protein Bar' is a no-bake option using dates, pea protein, peanut butter, maple syrup, and cinnamon.
• 🥜 The 'Peanut Butter Chocolate Chickpea Bar' is a baked bar made with chickpeas, peanut butter, maple syrup, and chocolate chips.
• 🏋️‍♀️ Lisa emphasizes the protein content in the bars, which comes from nuts, seeds, protein powders, and in the case of the chickpea bar, from the chickpeas themselves.
• 📋 Detailed instructions are provided for each bar, including preparation methods and the nutritional benefits of the ingredients used.
• 👩‍🍳 Lisa encourages viewers to try making the bars at home and to share their own protein bar recipes or favorites for potential future content.

Q & A

What is the main theme of the 'Lunch with Lisa' video?

The main theme of the 'Lunch with Lisa' video is cooking homemade protein bars, which are quick, easy, and healthy meal options.

How much weight did Lisa lose and in what time frame?

Lisa lost 33 pounds in just four months.

What are the key ingredients in the Citrus Pistachio Protein Granola Bar recipe?

The key ingredients include medjool dates, pistachios, rolled oats, mandarin orange, and mandarin juice.

How long does it take to make the Citrus Pistachio Protein Granola Bar mixture sticky?

It takes approximately 15 to 25 seconds of pulsing in a food processor to make the mixture sticky.

What is the primary source of protein in the Citrus Pistachio Protein Granola Bar?

The primary source of protein in the Citrus Pistachio Protein Granola Bar is pistachios.

What is unique about the No Bake Chocolate Protein Bar recipe?

The No Bake Chocolate Protein Bar recipe includes ingredients like vanilla pea protein, oats, ground flax seed, cacao or cocoa powder, and almond butter.

How long do the No Bake Chocolate Protein Bars last when refrigerated?

The No Bake Chocolate Protein Bars last several weeks when refrigerated.

What is the main protein source in the Almond Butter Fudge Protein Bar?

The main protein sources in the Almond Butter Fudge Protein Bar are almond butter, collagen powder, and chocolate chips.

What is special about the Snickerdoodle Protein Bar recipe?

The Snickerdoodle Protein Bar is a vegan, no-bake bar with a cinnamon flavor, and it uses pea protein and peanut butter as the main protein sources.

How does Lisa prepare the chickpea liquid for the Peanut Butter Chocolate Chickpea Bar?

Lisa drains the chickpeas and whips the reserved liquid until it's thick and foamy, which is then used in the bar's preparation.

What is the cooking method for the Peanut Butter Chocolate Chickpea Bar?

The Peanut Butter Chocolate Chickpea Bar is baked in the oven at 350 degrees Fahrenheit for about an hour until golden brown and firm.

Outlines

00:00

🍊 Citrus Pistachio Protein Granola Bar Recipe

In this segment, Lisa introduces viewers to her homemade Citrus Pistachio Protein Granola Bars. She shares her motivation for creating these bars, which is to have a healthy and controlled snack option. The recipe includes medjool dates, pistachios, rolled oats, mandarin orange, and mandarin juice. Lisa demonstrates how to blend the dates and mix the ingredients until a sticky but chunky texture is achieved. The mixture is then pressed into a loaf pan, chilled, and cut into bars. She emphasizes the natural sweetness from the dates and the nutritional benefits of pistachios, which are lower in calories compared to other nuts. The bars are a good source of protein and can be stored in the refrigerator for up to a week.

05:01

🍫 No-Bake Chocolate Protein Bars

Lisa presents a no-bake chocolate protein bar recipe, which is a convenient and quick meal replacement option. The ingredients consist of vanilla pea protein, oats, ground flax seed, cacao or cocoa powder, dried cherries, almond butter, honey, water, and vanilla extract. She instructs viewers to mix the dry ingredients in a bowl, melt the almond butter and honey, and then combine the wet and dry mixtures to form a dough. The dough is pressed into a loaf pan, refrigerated, and can last for several weeks. Lisa tastes the bars and describes the burst of cherry flavor complemented by the chocolate and nutty oats, highlighting the protein content from the pea protein, oats, flax seed, and almond butter.

10:02

🥜 Almond Butter Fudge Protein Bar

The third bar recipe Lisa shares is for Almond Butter Fudge Protein Bars. The ingredients required are almond butter, coconut oil, maple syrup, collagen powder, and chocolate chips. She explains the process of mixing the almond butter, coconut oil, and maple syrup until thick, then adding collagen and chocolate chips. The mixture is spread in a loaf pan and frozen to harden. Lisa notes the grainy texture from the collagen and the presence of coconut oil flavor, suggesting that peanut butter might mask it better. The protein in these bars comes from the almond butter, collagen, and the texture provided by the collagen makes them fudgy.

15:03

🍪 Snickerdoodle Protein Bars

Lisa introduces a fourth protein bar recipe, the Snickerdoodle Protein Bar, which is vegan and no-bake. The ingredients include medjool dates, pea protein powder, natural peanut butter, maple syrup, and cinnamon. She demonstrates how to blend all the ingredients in a food processor until a sand-like texture is formed, then press the mixture into a loaf pan and refrigerate. These bars are described as a healthy and protein-rich alternative to traditional snickerdoodles, with the protein coming from the pea protein and peanut butter. Lisa enjoys the cinnamon flavor and considers these bars a good recovery snack after a workout.

🥜 Baked Peanut Butter Chocolate Chickpea Bars

The final bar recipe Lisa shares requires baking and is made with chickpeas, peanut butter, vegetable oil, maple syrup, vanilla extract, whole wheat flour, baking powder, chopped peanuts, and dairy-free chocolate chips. She explains the unique process of whipping the reserved chickpea liquid to create a foamy texture, which is then combined with the other ingredients in a food processor. The batter is mixed gently to maintain the emulsion and poured into a baking dish to bake. Once cooled, the bars are cut into 16 pieces. Despite forgetting the vanilla extract, Lisa finds the bars delicious and satisfying, with the protein coming from the chickpeas, peanut butter, whole wheat flour, and peanuts. She suggests these bars as a hearty snack or to satisfy a peanut butter craving with added plant protein.

🌱 Healthy Snacking and Growing Date Palms

In the final part of the script, Lisa discusses the importance of having healthy snacks like protein bars to avoid overeating and to nourish the body with the necessary vitamins and minerals. She shares her past experience of reaching for unhealthy snacks when hungry and how homemade protein bars provide a better alternative. Lisa also shows her viewers her date seeds that she has sprouted and grown into small plants, indicating her interest in gardening and sustainable practices. She humorously mentions her intention to grow palm trees from the date seeds, adding a personal and light-hearted touch to the video.

Keywords

💡Protein Bars

Protein bars are a type of snack food designed to provide a concentrated source of protein, often used as a quick and convenient way to supplement one's diet with additional protein. In the video, Lisa demonstrates how to make homemade protein bars, emphasizing the control over ingredients and the health benefits compared to store-bought options. The video showcases various recipes, highlighting different flavors and nutritional profiles.

💡Medjool Dates

Medjool dates are a variety of date known for their large size, soft texture, and sweet taste. They are often used in cooking and baking as a natural sweetener. In the script, medjool dates are mentioned as a key ingredient in the 'Citrus Pistachio Protein Granola Bar' recipe, where they provide the sticky binding quality needed to hold the bar together.

💡Pistachios

Pistachios are a type of nut that are valued for their unique flavor and health benefits, including a good source of protein and healthy fats. In the video, they are used in the 'Citrus Pistachio Protein Granola Bar' and contribute to the bar's protein content. Lisa mentions that pistachios have a lower calorie content compared to other nuts, making them a healthier choice.

💡Rolled Oats

Rolled oats are a form of processed oat grain that has been steamed and rolled flat, making them a common ingredient in many recipes for their nutty flavor and texture. In the video, rolled oats are included in the 'Citrus Pistachio Protein Granola Bar' recipe, adding to the bar's nutritional value and providing a source of complex carbohydrates.

💡Mandarin Orange

Mandarin oranges are a type of citrus fruit known for their sweet and tangy flavor. They are used in the video for both the zest and juice in the 'Citrus Pistachio Protein Granola Bar' recipe, adding a citrusy twist to the bars and enhancing the overall flavor profile.

💡Pea Protein

Pea protein is a plant-based protein powder derived from yellow peas. It is often used as an alternative to whey protein and is highlighted in the 'No Bake Chocolate Protein Bar' recipe. Lisa uses pea protein to increase the protein content of the bars, catering to a vegan or plant-based diet.

💡Almond Butter

Almond butter is a spread made from ground almonds, similar to peanut butter but with a distinct flavor and nutritional profile. It is used in the 'Almond Butter Fudge Protein Bar' recipe as a source of healthy fats and protein. Lisa mentions using almond butter to create a cohesive and thick mixture for the bars.

💡Collagen Powder

Collagen powder is a dietary supplement made from the protein collagen, which is derived from animal sources. It is used in the 'Almond Butter Fudge Protein Bar' recipe for its texture-enhancing properties and as an additional source of protein. Lisa adds collagen to the bars to create a fudgy texture that holds together.

💡Chickpeas

Chickpeas, also known as garbanzo beans, are a legume that is high in protein and fiber. In the video, chickpeas are used in the 'Peanut Butter Chocolate Chickpea Bar' recipe, where they provide a plant-based protein source and contribute to the bar's unique flavor and texture.

💡Dried Fruit

Dried fruit is fruit that has been dehydrated to remove water content, often used for its concentrated sweetness and portability. In the 'No Bake Chocolate Protein Bar' recipe, dried cherries are used to add natural sweetness and a chewy texture to the bars, enhancing the overall taste and nutrition.

Highlights

Introduction to homemade protein bars by Lisa, who shares quick and easy healthy meals that helped her lose weight.

Citrus Pistachio Protein Granola Bar recipe featuring medjool dates, pistachios, rolled oats, and mandarin orange.

Instructions on blending dates and mixing other ingredients to achieve a sticky texture for the bars.

Method for pressing the mixture into a loaf pan and chilling for firmness before cutting into bars.

Nutritional benefits of pistachios as a source of protein in the bars.

No Bake Chocolate Protein Bar recipe including pea protein, oats, flax seed, and dried cherries.

Technique for microwaving almond butter and honey to create a binding mixture for the bars.

Refrigeration advice for the no-bake chocolate protein bars to last several weeks.

Almond Butter Fudge Protein Bar recipe with almond butter, coconut oil, maple syrup, and collagen powder.

Freezing process for the almond butter fudge bars to harden and set.

Snickerdoodle Protein Bar recipe using dates, pea protein powder, peanut butter, maple syrup, and cinnamon.

The importance of pulsing the ingredients in a food processor for the snickerdoodle bars.

Peanut Butter Chocolate Chickpea Bar recipe, which requires baking and includes chickpeas, peanut butter, and chocolate chips.

Innovative use of chickpea liquid whipped to create a meringue-like texture for the bars.

Baking instructions and cooling tips for the peanut butter chocolate chickpea bars.

Lisa's personal preference for the snickerdoodle protein bar due to its cinnamon flavor.

Encouragement for viewers to share their favorite protein bars and engage with the community.

Lisa's bloopers and behind-the-scenes moments showing the fun side of creating content.

Transcripts

hi and welcome to lunch with lisa and

today we're gonna cook homemade protein

bars

it's lunch with lisa

hi i'm lisa and i cook quick and easy

healthy meals the same meals i use to

lose 33 pounds in just four months i

went from this

to this and i'm here to share these

meals with you and the meals that i

continue to make to keep the weight off

so a really good treat that i've figured

out for myself are protein bars i love

them in a pinch

and i wanted to figure out a way to make

them at home so i saw the ingredients

that went in it and i had control over

it i like to see if i can make something

at home that i buy in the store i just

do because i know like in my head i'm

like there's got to be a way to make my

own protein bars

of course there is the first protein bar

we're going to look at is called citrus

pistachio protein granola bar

this one look at this

to make this bar you're going to need

one cup packed pitted medjool dates 1 3

4 cup shelled lightly salted pistachios

third cup rolled oats i love organic one

mandarin orange and then one tablespoon

of mandarin juice which is just

approximately three segments depending

on the size of course i think i used

like five so to make this bar i put the

dates into the food processor and

blended them for approximately 10 to 15

seconds

until they were finely chopped i think i

did it a little bit extra it said to

scrape down the sides but i didn't

really need to and then i added the rest

of the ingredients and pulsed for 10

more seconds scraping down the sides if

i needed to and then additional 5 to 10

seconds i just kind of

pulsed it until the mixture was sticky

but there were still pieces of pistachio

and oats still visible then i took a

piece of wax paper and put it in a loaf

pan and transferred everything into that

loaf pan and pressed it down make sure

it's firm and smooth pack it in there

and then chill it in the refrigerator

for 20 to 30 minutes it cuts into eight

bars and you can serve them immediately

or refrigerate up to one week so this is

the citrus pistachio protein granola bar

and we're going to give it a taste

so excited about this

it smells

like salty stick my mouth water and i

can smell the mandarin in there

and those dates are the sticky part kind

of holding everything together

okay so i'm gonna break it in half

oh that looks good

oh that's a good mouthful and it's so

sweet but it's not like sugary sweet

like chemical sweet it's very naturally

sweet oh from those dates dates are so

good so the protein in this bar is

primarily from the pistachios compared

to other nuts pistachios actually have a

lower calorie content

mmm

it's so

good it helps you remain energized

between meals

okay

very delicious i'm gonna put all the

nutrition information down below so that

you know how many calories are in each

bar and um all the macros along with all

the recipes to these bars okay so for

our next bar we have a no bake chocolate

protein bar so for this bar you're going

to need vanilla pea protein oats ground

flax seed cacao or cocoa powder dried

cherries or any dried fruit almond

butter honey water and vanilla extract

so to make this first combine your

protein powder your oats your flax

your cacao and your dried cherries in a

large bowl

and mix them up then in a microwave-safe

bowl combine the almond butter and honey

and microwave that for 45 seconds until

the honey is melted

and the almond butter is loose and then

mix it together then you're going to add

the water and the vanilla to the hot

almond butter honey mixture and whisk it

to continue then you're going to pour

the wet ingredients into the dry

ingredients and mix it until a

dough-like texture forms you can start

out with your spatula and then get in

there with your bare hands then of

course into another lined loaf pan

or you can use an 8 by 8 pan and press

this mixture evenly into the pan cover

it with parchment paper and refrigerate

for at least an hour these will last

several weeks when refrigerated so yay

let's try these out i love dried

cherries i went ahead and bought

unsweetened dried cherries so there was

no sugar no extra sugar in the cherry so

it's extra healthy

mmm

oh

right off the bat

you know that burst cherry

oh

and then you taste the chocolate and the

oats give this little nutty flavor and

the almond butter

of course

mmm

oh i love the flavors together this is

delicious

it satisfies your sugar craving so

the protein comes from the pea protein

that i used it comes also from the oats

and the flax seed and the almond butter

so this bar since it includes the

protein powder it acts pretty well as a

meal replacement like if you're on the

go and you need to grab something really

fast in the morning for breakfast grab

this bar

it's got the protein powder in it so it

kind of makes it and be able to tide you

over till you can eat some more food bar

number three is the almond butter fudge

protein bar for this bar you're going to

need one cup smooth almond butter a

fourth a cup softened coconut oil two

tablespoons maple syrup half a cup

collagen powder and a third a cup

chocolate chips i did not go for

sugar-free ones i didn't have any on

hand i just used what i had on hand i

guess if i really were intentional about

it i would use the sugar-free chocolate

chips i really love lilies you can find

the link below in my amazon store to

make this bar all you have to do is

grease or line a loaf pan with parchment

paper and in a large bowl you add your

almond butter your coconut oil and the

maple syrup and then mix it really well

until it's cohesive and thick then you

just add in the collagen and mix that

till it's well combined and then fold in

the chocolate chips then all you do is

put that mixture into your loaf pan and

use your hands or the spatula to

disperse it evenly and then place it in

the freezer for at least 20 minutes to

harden then you can remove it from the

loaf pan to cut here this has been

sitting out for a little while so it's

gotten a little bit loose and i'm going

to break this in half

got all those chocolate chips

it's a little on the grainy side because

of the collagen i mean i can taste that

coconut oil which isn't necessarily the

best flavor but

i might i don't know it's pretty good it

might taste better with peanut butter

almond butter doesn't stand out as much

the peanut butter might mask the coconut

oil flavor

that's just something to consider if you

don't like the flavor of coconut oil so

the protein in this comes from

combination of the almond butter and the

collagen and the collagen is needed for

texture purposes

it creates a texture that holds together

while still being a little fudgy it also

adds a really nice boost of protein to

the bar this is my least favorite of the

bars okay bar number four is another

no-bake bar it is the snickerdoodle

protein bar

for this bar you're going to need a half

a cup pitted medjool dates a half a cup

organic unflavored pea protein powder or

vanilla protein powder a half a cup

natural peanut butter a fourth a cup

maple syrup and two teaspoons cinnamon

to make this bar you're just going to

add everything to a food processor and

pulse it until a fine sand-like texture

is formed then you pour the mixture into

a loaf pan press it down firmly until

you have a very hard level surface and

once it's packed cut it into eight bars

and store it in the refrigerator for up

to one week all right so this bar uses

pea protein and peanut butter

oh

it's the cinnamon tastes so good

it tastes like a snickerdoodle

oh yeah a healthy version

oh that's good

oh that was real good oh that's way too

that's evil

this is vegan

no bake it's high in protein it's a good

choice for a recovery snack after a

really tough workout yum i love this bar

it was a good bar definitely make this

bar snickerdoodle protein bar

all right that brings me to our last bar

it is the peanut butter chocolate

chickpea bar and this bar you actually

do bake so for this bar you're going to

need one 15 ounce can of chickpeas

drained but keep the liquid a third cup

peanut butter two tablespoons vegetable

oil third a cup pure maple syrup 1

teaspoon vanilla extract 3 4 cup white

whole wheat flour 1 teaspoon baking

powder half a cup coarsely chopped

peanuts and 3 4 cup dairy free chocolate

chips i just used the chocolate chips i

had on hand now you're going to need to

preheat your oven to 350 degrees

fahrenheit drain your chickpeas keep the

liquid place the reserved chickpea

liquid in a kitchen mixer bowl or you

can use an electric mixer like i did i

had no idea bean liquid did this you

whip the liquid until it's thick and

foamy how crazy is that and it whips

right up just set it aside so then

you're gonna place your chickpeas your

peanut butter your vegetable oil your

maple syrup and vanilla in the container

of a food processor but i forgot the

vanilla oops and then process all of

that until smooth which takes about

three minutes just set your timer and

let it go then you're going to add that

mixture into your bowl with your whipped

chickpea liquid i've never thought i'd

say that then you're going to add your

whole wheat flour the baking powder and

gently fold it in with a rubber spatula

so you don't break down the emulsion so

you don't want to stir it you just want

to fold it and keep folding it just be

patient and it'll come together don't

over mix it and then you're gonna fold

in the peanuts and the chocolate chips

then spray or line a baking dish and

then pour your batter into the pan and

bake in the center of the oven for about

one hour until it's golden brown and

firm then you're gonna remove from the

oven and let cool for about 15 minutes

and don't slice it warm make sure you

wait until it's cool or else it will

crumble and then cut it into 16 16 bars

yum even without the vanilla i've tasted

this one before

it's still so good

well

it doesn't taste like chickpeas or in

here you cannot taste them i bet it

would taste a ton better with the

vanilla but i forget things all the time

but my house smelled like this all night

and this morning and it just made me so

hungry

this is so good okay yum so the protein

in this vegan bar comes from the

chickpeas also the peanut butter the

whole wheat flour and the peanuts hey

you can use this bar as a hearty snack

or to satisfy a peanut butter craving

with a bonus intake of plant protein

well i just went ahead and ate that

whole bar

so there you go there's five protein

bars you can make right at home they're

super quick and easy now don't do them

all in one day like i did that took

forever

but if you did one at a time one week do

one and the next two i think they're so

good and they're so easy and they're so

nice to have on hand like really

these are excellent i should probably

stop eating them now thank you so much

for tuning in comment down below what

your favorite protein bar is i would

love to know because i'd love to try

them out and i'd love to do a show kind

of comparing them all together and

seeing which one is best post down below

which protein bar you like the most it

can be a brand it can be a recipe tell

me if you make your own protein bars i'm

curious i want to know

if you like what you see and you want to

help support me there are a few ways to

do that you can go shopping down below

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these lovely people

oh go check it out patreon.com

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subscribe

and i'll see you on the flip side

it's lunch with lisa

i feel like i just ate

way too much

so i need to not eat these right

probably not really though these were

delicious they're all so good like the

last one is so good i just ate all

i think the snickerdoodle has to be my

favorite the cinnamon i love cinnamon

all right stick around for some bloopers

i'm pretty sure there's some in there

yeah my my new i have a new wireless uh

look at that new wireless microphone

that lets me move about a little bit

more so i can go get the ruler if i need

to

and today i wanted to bring to you

homemade protein bars

i love protein bars they're so

quick and easy to grab and go and have

with you whenever you feel hungry

somewhere so you don't get angry and

don't then just come home and eat

whatever is the first thing that hits

your

your eyeballs

oh let's see what do i say

it's really great to have a nice protein

bar on hand to

to eat whenever you're out and about or

if there's something that you like

or if you like forget that it's your

meal time and you need something really

quick but it's really healthy for you

something that won't

it's good to surround yourself with

healthy food

that won't

that won't what that won't

well why am i drawing a bike

huh

it's just good to surround yourself with

healthy food that won't break the bank

why would i want to say bank not bank

it's not about the money it's about

the

the not over eating part like

so i know when i'm hungry and i haven't

cooked anything and i'm starving and i i

like really need something easy and fast

that i

think protein bar

i love them

and

what i used to do in the past is go to

my pantry and chow down on my kids

snacks or any other

not really very healthy things and i

would just eat all day long with these

items that didn't really fill me up

didn't really give me the nutrition that

my body craved so it was always leading

me back to the fridge back to the pantry

trying to eat something else because it

needed some vitamins it needed some

minerals it needed something

to really nourish my body because i

wasn't nourishing it i was eating potato

chips or i was eating

like cereal just

stuffed

crap right that has nothing nutritional

value in it like sugar

like chocolate

candy any of this stuff

peanut oh peanut oil i used almond

i used avocado oil i didn't have peanut

oil i did have peanut oil

i did

i do have peanut oil

so you like what you see and we you want

i even like took my dates and grew them

into palm trees well they're not trees

yet they're just little plants oh ooh

i'm gonna go get them i'll show them to

you

look at this this is my my little palm

trees i think i have

i have three of them i just

sprouted the the date seeds and

grew them

you have to bring them inside in the

wintertime because they get cold and die

but

yeah they're growing who knows maybe

i'll have some palm trees i don't know

i don't know if i'm going to continue

growing them but how cool right