Peanut Butter and Maple Protein Bars

Peanut Butter and Maple Protein Bars | Food & Nutrition | Stone Soup
Photo: KC Wright, MS, RDN

Wholesome ingredients make these bars a yummy and nutrient dense snackPeanut Butter and Maple Protein Bars - after school or practice, out on a hike or between meals. They’re a good source of protein, healthy fats and low-glycemic carbs. Just five ingredients and easy to make, too!

Recipe note: Quinoa flakes are 100-percent whole-grain and a good source of protein, but can be hard to find and a bit pricey. Quick oats can also be used and have about the same amount of protein. Plain quick oats (as opposed to instant oatmeal packets with added sugar, salt and often, flavoring) are not processed; rather, they have the same nutrient profile as 100-percent whole-grain rolled oats, that have been cut into smaller pieces, making the surface area able to absorb moisture faster.

Peanut Butter and Maple Protein Bars


  • 2 cups quinoa flakes or quick oats
  • 1 teaspoon ground cinnamon
  • ½ teaspoon sea salt (optional)
  • 1 heaping cup unsalted peanut or almond butter
  • ⅓ cup pure maple syrup
  • ½ teaspoon pure vanilla


  1. Line an 8-by-8-inch baking pan with parchment paper or coat with oil.
  2. Combine quinoa flakes or oats, cinnamon and salt in medium-large mixing bowl.
  3. In a small saucepan, on medium-low heat, combine the nut butter and maple syrup. Stir until well combined. Remove from heat and stir in vanilla.
  4. Add the saucepan mixture to the dry ingredients and mix well. If the batter looks dry, you can add a little bit of milk. Since the mixture is thick, it takes a few minutes to mix well. You can use your hand to blend together.
  5. Add the mixture into the baking dish and press down evenly and firmly so it sticks together (the back of a spoon works well for this).
  6. Cover with plastic wrap and refrigerate for at least 30 minutes to set (over night is best).
  7. Slice bars with sharp knife or pizza cutter and serve. Store in a sealed container in the refrigerator or freezer.
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KC Wright
KC Wright, MS, RDN, gardens, cooks, educates and writes based on her clinical nutrition, academic and research experience. She advocates for healthy lifestyles and sustainable food systems with recipes from her blog at Follow her on Facebook, Instagram and Twitter.