Snack — Recipe 23 of 60
Sunflower Seed & Soy Isolate Energy Bars
A serious, no-bake protein bar built around sunflower seeds and soy isolate — clean ingredients, real nutrition, no compromise. These bars are firm, chewy and satisfying with a deep nutty flavor from the toasted seeds. Make a full batch and you have a week of post-workout snacks ready in the fridge.
Nutrients (per serving)
- Calories
- ~240kcal
- Protein
- ~18g
- Carbs
- ~24g
- Fat
- ~10g
Ingredients
What you need
- 015 tbsp sunflower seeds, toasted
- 023 tbsp pumpkin seeds, toasted
- 0330g soy isolate powder
- 04100g rolled oats
- 051 tbsp black chia seeds
- 063 tbsp honey or maple syrup
- 072 tbsp sunflower seed butter or peanut butter
- 081 tsp vanilla extract
- 091 tsp cinnamon
- 101 pinch of salt
- 113–4 tbsp water to bind
Instructions
How to make it
- 01
Toast sunflower seeds and pumpkin seeds together in a dry pan over medium heat for 3–4 minutes until golden and fragrant. Set aside to cool completely.
- 02
In a large bowl combine rolled oats, soy isolate powder, chia seeds, cinnamon and salt. Mix well.
- 03
Add toasted seeds and mix again until evenly distributed.
- 04
In a small saucepan warm honey and sunflower seed butter over low heat, stirring until liquid and fully combined.
- 05
Pour the warm mixture over the dry ingredients along with vanilla extract and mix thoroughly until everything is well coated.
- 06
Add water one tablespoon at a time, mixing between each addition, until the mixture is moist enough to press together without crumbling.
- 07
Line a rectangular container or baking tray with parchment paper and press the mixture firmly and evenly inside. Press very hard — the more compact the mixture the better the bars hold together.
- 08
Refrigerate for at least 3 hours or overnight until completely firm.
- 09
Remove from container and cut into 8 equal bars using a sharp knife.
- 10
Wrap individually in parchment paper and store in the fridge for up to 10 days.
The science
Why it's good for you
These bars are the homemade answer to overpriced commercial protein bars filled with artificial sweeteners and processed ingredients. Sunflower seeds provide vitamin E and selenium — two antioxidants that work synergistically to protect muscles from the oxidative stress caused by intense training. Soy isolate delivers all nine essential amino acids for complete muscle repair and growth. Oats provide slow-release carbohydrates that sustain energy between meals, while chia seeds add omega-3 fatty acids and help bind the bars naturally. Every ingredient serves a purpose — nothing is filler.