Meet your new favorite protein bar!
These delicious homemade sweet potato protein bars are rich in ingredients that nourish your body, boost your energy, and provide you with extra protein.
Although store-bought protein bars are a convenient way to provide energy to your body, some varieties contain artificial ingredients and added sugars, which are not suitable for your goals. I would like to provide you with a delicious homemade alternative to provide you with important nutrients.
For this recipe, I use sweet potatoes as a base because they are a fiber-rich carbohydrate (we call it “complex carbohydrates”) that help you feel full longer and avoid cravings (1). Sweet potatoes are also an important source of vitamin A and β-carotene (2).
- Vitamin A supports a healthy immune system, maintains eyesight with age, and is important for maintaining healthy bones.
- Beta-carotene gives yellow and orange fruits and vegetables (such as sweet potatoes) a rich color. It has been proven to improve the appearance of your skin, keep your immune system strong and promote good eye health.
I added mine I 
Vanilla protein powder. Protein is more satisfying than fat or carbohydrates, and our body does not contain amino acid storage reserves like fat and carbohydrates. Therefore, we need to ensure that every meal has the opportunity to get it to support muscle protein synthesis, cognitive function, hormone and enzyme functions, and so on. As we age, we absorb less protein than we did when we were younger, which means that increasing our intake is crucial.
I like to use protein powder in smoothies or bars like this to add another serving to my daily intake. When we add protein to our meals, we feel more satisfied faster because protein is more satisfying than fat or carbohydrates. A balanced protein intake will help you feel full longer, stabilize your blood sugar, and help prevent cravings.
I recommend making these bars in advance to easily grab and enjoy the whole week!
Sweet Potato Protein Bar
yield: 9 servings
You will need: Mixing bowl, measuring cup and spoon, whisk, 9×9 baking pan, parchment paper
key: T = tablespoon; tsp = teaspoon
raw material
- 1 (15 ounce) can of mashed sweet potatoes
- 1 ton vanilla extract
- 1 teaspoon cinnamon
- 1/4 cup organic maple syrup
- 2 eggs, beaten
- 1/3 cup almond butter (or nut/seed butter of choice)
- 1/2 cup unsweetened almond milk
- 1 teaspoon baking powder
- 5 servings (150 g) I Vanilla protein powder
- Optional: 3/4 cup dark chocolate with 70%-85% cocoa, melted* (you can use more or less as needed)
route
1. Preheat the oven to 375 F.
2. Combine the mashed sweet potatoes, vanilla extract, cinnamon, maple syrup, eggs, almond butter and milk in a large bowl. Stir together until well mixed.
3. Add baking powder and protein powder and stir until there are no particles.
4. Pour the batter into a lightly greased 9×9 baking pan (lined with parchment paper on the bottom for easy removal) and spread out to form an even layer.
5. Bake at 375 degrees Fahrenheit for 25-30 minutes.
6. Let cool, cut into 9 pieces, and top with chocolate if necessary.
* Melt the chocolate in a microwave oven or in a heatproof bowl in hot water. Drizzle a little chocolate on the top of each bar, then let it sit at room temperature or refrigerate until set.
nutrient content
Can’t wait to hear if you have done this and what you think!
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- Mei X, Mu TH and Han JJ. “Sieving method extracts the components and physical and chemical properties of dietary fiber from 10 kinds of sweet potato residues.” J Agriculture Food Chemistry. 2010. Network. https://pubmed.ncbi.nlm.nih.gov/20509611/
- Rautenbach F, Faber M, Laurie S, Laurie R. “The antioxidant capacity and antioxidant content of the roots of 4 sweet potato varieties.” J Food Science. 2010. Network. https://pubmed.ncbi.nlm.nih.gov/20629859/
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