Fruit, Nut and Seed Protein Bars

By special request, from a special reader, Dr. Tanya here is a good protein bar that is loaded with nuts, seeds and fruit. You can mix and match the nuts, fruits and seeds to your own favorite flavor combinations. I hope you enjoy this simple, yet delicious and healthy recipe!

Yields: 18 bars

168 calories,   10.6g carbs,   13g fat,   4.7g protein


  • 1 cup assorted nuts, chopped (walnuts, almonds, pecans, etc)
  • 2 cups rolled oats
  • 1/4 teaspoon kosher salt
  • 1/2 cup sugar free maple syrup, (optional honey)
  • 2 scoops (62g) vanilla protein powder (whey or soy)
  • 2 tbsp natural peanut butter
  • 1 1/2 cups assorted dried fruits, chopped (figs, cranberries, cherries, apples, raisins, etc.)
  • 1/2 cup shredded coconut
  • 1/2 cup seeds (pumpkin, sunflower, sesame)
  1.  Place nuts and oats on a baking sheet and bake in a 425 degree oven for 7 minutes to toast.
  2. Transfer oat/nut mix into food processor with syrup (or honey) peanut butter, vanilla protein powder, and salt and pulse to chop and combine.
  3. Add fruit, coconut and seeds and pulse to combine.
  4. Line a 9″ x 14″ baking pan with aluminum foil and coat with nonstick spray.
  5. Press mix firmly into pan. Compress and level surface.
  6. Bake 20 minutes in a 350 degree F oven. Allow to cool completely in pan.
  7. Remove from pan, lifting by holding edges of aluminum foil.
  8. Cut into bars and store in an airtight container with waxed paper between layers to prevent sticking.

9 Comments Add yours

  1. Thank you so much David and Brenda Sue.
    I will try out this recipe and share it with friends.

    What can I substitute for peanut butter since I only have the ordinary commercial variety.

    More requests :
    A recipe for low cal peanut butter

    A recipe for savoury protein bars or other on the go protein snack.

    1. David Yochim says:

      The peanut butter can be left out if you desire to leave it out.

      If you want a low calorie peanut butter, try PB2 or any of the powdered peanut butters. They are typically about 50 calories for 2 tablespoons. You mix it with a little water before use. The powdered peanut butters are great added into protein shakes, oatmeal and even non-flavored Greek yogurt.

      I will come up with a good savory protein bar recipe for you my friend.

      1. Thank you.
        I will look forward to it.

    2. Brenda Sue says:

      Hey Doctor Tanya, David will create an awesome bar. He’s a culinary genius!

      1. I am sure 😍

    3. David Yochim says:

      Dr. Tanya, I put up an excellent savory protein bar recipe for you first thing this morning. I’m glad you asked for this as most people only think of protein bars in the sense of something sweet like a candy bar instead of an actual healthy food choice.

      If you know others who might enjoy and benefit from my blog, please spread the word about us. Brenda Sue and I put a tremendous amount of time into trying to help others through our labor of love here.

      1. I am definitely going to do that.
        You are providing so much consultation free of chatge.
        The more people benefit from it the better.

      2. David Yochim says:

        Thank you.

      3. You’re most welcome

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