4 Healthy Protein Bar Recipes For Trekkers

Before going on a trek, most people swarm the supermarket to load up on namkeen, chips and cream biscuits as snacks for their treks. We have seen backpacks spilling with packets of junk. But all this junk food isn’t just additional weight for your backpack. Carrying these above 4,000 ft. wouldn’t serve the purpose of keeping you satisfied for long. And, not to forget, the empty calories only add further weight to your body.

While trekking, your body is constantly working up a sweat and consuming energy. Since humidity levels are much lower in the mountains, you might not even feel the sweating. You need to refuel your body at regular intervals in order to keep it going.

Eating heavy meals at high altitudes isn’t a good idea either. Yes, the cold will make you hungry. But you still have to digest all that food. Low oxygen levels make it difficult for the body to digest food. The oxygen levels, as you know, only drop as you go higher. So avoid having three heavy meals. Break these down into six small meals instead. This is where protein bars come in. To break the monotony of the meals, you can have a couple of protein bars.

Why protein bars?

Well, for starters, they are healthy. They are certainly the most efficient snacks to carry on a trek. They take up much lesser space. They taste good when frozen (which also means that they have a good shelf life). They keep you satisfied for long.

Besides, you don’t want to increase the number of plastic wrappers up on the mountains. As a part of the Green Trails initiative, we actively discourage packaged foods because of the plastic used in the packaging. You can carry protein bars in zip-lock pouches which can be reused. That ticks all our boxes of portability, storage, eco-friendliness, taste and health.

Homemade bars for the win!

Most protein bars available in the markets are expensive. This could be discouraging for those of us who want to eat clean. So we’ve specially designed recipes for protein bars that can be carried on high altitude treks.

These can be made with easily available, store-bought ingredients and require little or no baking time. So they don’t burn a hole in your pocket. On your next trek, make some space in your backpack to tuck some of these homemade protein bars.

Sattu & Oats Protein bar

The sattu & oats protein bar is a surprisingly tasty treat. I’m sure you wouldn’t look at the humble sattu the same way again. Bursting with flavor, this protein bar has the texture of a soft cookie.

  • Prep time: 20 mins
  • Baking time: 30 mins
  • Temp: 175°C
  • Yield: 8 bars

Ingredients paint 1

Method

  1. Mix all the dry and wet ingredients separately, and combine them later.
  2. Line the pan with butter paper and spread the batter (which will be sticky) in it. Make sure the batter is evenly spread.
  3. Keep the pan in the oven after pre-heating it at 200°F.  for about half an hour.
  4. After 30 minutes, pull the pan out of the oven and let the mixture cool before cutting it into pieces of desired shape.

Recipe by Chaitali Raizada, founder of Taantraa Organic Baking.

 

 

Sattu and oats protein bar

 

Oats & Dates Protein bar (No Bake)

This one is simple with minimum ingredients and no baking time. I used to make these to last me for atleast a week during my days of being a gym rat. 

  • Prep time: 15 mins
  • Yield: 8 bars

Ingredients paint 2

Method

  1. Put the oats in a bowl.
  2. Using a wooden spoon, mix in the dates and nuts into the oats.
  3. Now bring the mixture together by adding the peanut butter. The consistency of the batter must be stiff; add more or less peanut butter accordingly.
  4. Next take a pan, plate or steel tray and line it with butter paper.
  5. Spread the batter in the pan evenly and leave it to set in the fridge overnight.
  6. Once set, you can cut these into manageable bar sizes and refreeze them.

Recipe by Karishma Jayapaul.

 

Soya Chunks & Peanut Protein bar

The soya chunks and peanut protein bar looks like a gooey brownie and tastes like one too. This one will be a hit with those who enjoy dark or bitter chocolate, and who are not afraid to experiment with textures. Keep these airtight to make sure they remain crisp even at extremely low temperatures.

  • Prep time: 20 mins
  • Baking time: 30 mins
  • Temp: 175°C
  • Yield: 8 bars

Ingredients paint 3

Method

  1. Heat the water and add the soya granules to it. This will soften the soya.
  2. Mix all the dry and wet ingredients separately, and combine them later.
  3. Line the pan with butter paper and spread the batter (which will be sticky) in it. Make sure the batter is evenly spread.
  4. Once you have laid out the mixture on the pan, keep it in the oven that has been pre-heated at 200°F.  for about 20 minutes.
  5. After 30 minutes, pull the pan out of the oven and let the mixture cool before cutting it into pieces of desired shape.

Recipe by Chaitali Raizada, founder of Taantraa Organic Baking.

 

 

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Soya chunks and peanut protein bar

 

Granola Bars

This is a classic. Who doesn’t love granola bars! The pastry flour makes them high carb, which is perfect for high altitudes.

  • Prep time: 10 – 15 mins
  • Baking time: 20 – 25 mins
  • Temp: 175°C
  • Yield: 12 bars

Ingredients paint 4Method

  1. Preheat oven to 94°C. Line a 9- by 13-inch baking pan with parchment paper / butter paper.
  2. In a large bowl, stir together oats, crispy rice cereal, oat flour, brown sugar, baking soda and salt.
  3. Measure honey, melted coconut oil and vanilla into a measuring cup. Add the oats mixture and stir until all ingredients are combined.
  4. Transfer the mixture into prepared pan and press down very firmly to make an even layer.
  5. Bake for 20 to 25 minutes or until light golden brown on top.
  6. Remove from oven and use the flat bottom of a small pan or dish to press down granola bars again.
  7. Cool in pan for 15 minutes, and then use the butter paper to carefully lift the granola bars out onto a cutting board (you can leave them sitting on top of the butter paper until it cools completely).
  8. Once they are cooled you can cut them into 12 bars. Store these in an airtight container.

 

Recipe by Navarathna Sanjeev

 

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The puff pastry makes this one a high carb snack great for high altitudes

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Karishma Jayapaul

Karishma Jayapaul

Karishma Jayapaul is an assistant content manager at Indiahikes. A journalist by profession, she loves to write about real life experiences. Her love for fitness and writing made her join the Indiahikes content team. Baking is her first love, while in her free time she plays the piano.

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