Protein-Packed No-Bake Peanut Butter Soy Bars
Discover a delicious and nutritious way to satisfy your snack cravings with these Protein-Packed No-Bake Peanut Butter Soy Bars. Designed for health-conscious individuals, these bars combine the crunchy texture of roasted soybeans and crisp rice with the rich flavors of peanut butter and brown rice syrup. High in protein yet relatively low in calories, they are perfect for breakfast, an afternoon pick-me-up, or even dessert. For an extra touch of indulgence, drizzle melted chocolate over the top before serving. These bars are not only easy to make but also filled with wholesome ingredients, making them a guilt-free treat that everyone will love.
N/A
Servings
N/A
Calories
7
Ingredients
Ingredients
roasted soybeans
1/2 cup (coarsely chopped or left whole)
brown crisp rice cereal
1 cup (or use Rice Krispies)
textured vegetable protein
1 cup (not prepared)
salt
1 pinch (optional, for flavor enhancement)
peanut butter
1/3 cup (creamy or crunchy)
brown rice syrup
1/3 cup (not prepared)
evaporated cane juice sugar
2 tablespoons (or use date sugar)
Instructions
1
Begin by lining an 8-inch square pan with aluminum foil or parchment paper for easy removal, then lightly coat the lining with cooking spray.
2
In a food processor, add the roasted soybeans. Pulse until they are coarsely chopped; you can also choose to leave them whole or crush them in a bag if you prefer more texture.
3
In a large mixing bowl, combine the chopped soybeans, brown rice cereal, and textured vegetable protein. If you're using salt, sprinkle it in and toss everything together until evenly mixed.
4
In a microwave-safe bowl, combine the peanut butter, brown rice syrup, and evaporated cane juice (or sugar). Microwave the mixture on high for 1 minute, stopping to stir halfway through to ensure it melts evenly.
5
Pour the crunchy soy mixture into the warm peanut butter mixture, and stir until all the dry ingredients are thoroughly coated. Press the mixture firmly into the prepared pan to ensure it's compact.
6
Refrigerate the mixture for at least 2 hours or until it's firm. Once set, remove from the fridge and gently lift the bars out of the pan using the edges of the foil or parchment paper.
7
Using a sharp knife, score the mixture into 8 bar-shaped pieces, ensuring each serving is equal.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Protein-Packed No-Bake Peanut Butter Soy Bars?
These are nutritious, high-protein snack bars made with roasted soybeans, crisp rice, peanut butter, and brown rice syrup, requiring no baking.
How long do I need to refrigerate these bars before eating?
You should refrigerate the mixture for at least 2 hours or until it is completely firm before cutting.
Do I have to bake these protein bars?
No, this is a no-bake recipe that sets in the refrigerator.
Can I use crunchy peanut butter instead of creamy?
Yes, you can use either creamy or crunchy peanut butter depending on your preference for texture.
What is textured vegetable protein (TVP)?
TVP is a high-protein soy product used here in its dry form to add protein and texture to the bars.
Can I substitute Rice Krispies for the brown rice cereal?
Yes, standard Rice Krispies cereal can be used as a substitute for brown crisp rice cereal.
Are these soy bars vegetarian?
Yes, these bars are vegetarian-friendly.
What pan size should I use for this recipe?
An 8-inch square pan is recommended for these bars.
How do I prevent the bars from sticking to the pan?
Line the pan with aluminum foil or parchment paper and lightly coat it with cooking spray.
Do I need a food processor to make these?
A food processor is helpful for chopping the soybeans, but you can also leave them whole or crush them in a bag manually.
Can I use sugar instead of evaporated cane juice?
Yes, regular sugar or date sugar can be used as a replacement for evaporated cane juice.
Is brown rice syrup necessary?
Brown rice syrup acts as a binder and sweetener for the bars; it is a key component of the recipe's structure.
Can I add a chocolate topping?
Yes, for an extra treat, you can drizzle melted chocolate over the top before serving.
How many bars does this recipe make?
The recipe is designed to be scored into 8 equal bar-shaped pieces.
Should the soybeans be roasted?
Yes, use roasted soybeans to ensure they have the proper crunch and flavor for the snack bars.
How long do I microwave the peanut butter mixture?
Microwave the peanut butter, syrup, and sugar for 1 minute, stirring halfway through.
Are these bars low in calories?
Yes, these bars are designed to be relatively low in calories while remaining high in protein.
Is salt required for this recipe?
A pinch of salt is optional and used for flavor enhancement.
What is the best way to cut the bars?
Use a sharp knife to score and cut the mixture once it has completely set in the refrigerator.
Can I leave the soybeans whole?
Yes, if you prefer more texture, you can choose to leave the roasted soybeans whole.
Is the TVP prepared or dry?
The textured vegetable protein should be used 'not prepared' (dry) in this recipe.
Are these bars good for breakfast?
Yes, their high protein content makes them an excellent option for breakfast or an afternoon pick-me-up.
How do I store the finished bars?
Keep the bars in the refrigerator to maintain their firmness and freshness.
Can I use a different sweetener?
The recipe suggests date sugar as an alternative to evaporated cane juice sugar.
How do I remove the bars from the pan easily?
Lifting the edges of the foil or parchment paper after the bars have set allows for easy removal.
What is the texture of these bars?
The bars have a crunchy texture from the roasted soybeans and crisp rice cereal, held together by a chewy peanut butter base.
Can I use almond butter instead of peanut butter?
While the recipe calls for peanut butter, almond butter can likely be used as a 1:1 substitute, though the flavor will change.
Is this a gluten-free recipe?
If you ensure your crisp rice cereal and TVP are certified gluten-free, the ingredients are naturally gluten-free.
How much peanut butter is needed?
The recipe requires 1/3 cup of creamy or crunchy peanut butter.
Can children eat these bars?
Yes, these are a wholesome and kid-friendly snack, provided there are no nut or soy allergies.