Homemade Protein Bars & Bites

PCOS bars & bites

Since being diagnosed with PCOS a few months ago, I’ve been really stepping out of my comfort zone when it comes to new recipes and trying new things. Cutting all sugar and most carbs out of my diet was no easy task. One thing that I really needed was a grab-and-go snack, since most of my actual meals took a lot of prep time.

Companies do sell bars that I could have, but they are crazy expensive, like $3 a bar… no thank you! The homemade granola bars that I usually made for the kids, though healthy, did have added sweeteners (honey) that I could no longer have. So this is my adjusted protein bar recipe, now friendly to those with PCOS and/or diabetes.

The ingredients:

ingredients

Almonds, peanuts, sunflower seeds, or whatever else you like

A SMALL amount of whole grain oatmeal

Unsweetened coconut flakes

Natural peanut butter

Sugar free chocolate chips
*(make sure these are sweetened with sugar alcohols. They usually end in -itol, like xylitol and maltitol. Sugar alcohols have almost no impact on insulin/blood sugar levels, which is our main issue. Steer clear of artificial sweeteners that end in -ose, like sucralose and dextrose. Those are 0 calorie and often in “sugar free” things, but they cause the same insulin spikes as sugar, so we PCOSers need avoid these.) 

The instructions:

1. Chop your nuts and seeds really small. I usually chop until I have about 2 cups.

chopper

2. Stir in 1 1/2 cups coconut and 1/2 cup oats.

mix

3. Add 1/2 the bag of chocolate chips.

4. Stir in about a cup of peanut butter. This step is a little tricky. Too much and they get too sticky. Too little and they fall apart. Experiment, and add more if needed. I stir until mine looks clumpy, like this.

done

5. If you’re making bars, spray a cookie sheet, and press the mix into the cookie sheet. Refrigerate for a few hours, then cut apart with a pizza cutter. Then you can transfer bars to a container with a lid (put waxed paper in between layers). It will keep several weeks in the fridge.

6. If you’re making protein bites, roll the mix into balls, and put on a cookie sheet in the freezer. Once they are frozen, put them in a ziploc bag and take them out as needed. You can thaw them on the counter for a while, or eat them frozen.

I hope this makes your snacking a little easier!

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