Nut Free Protein Bars (Gluten and Dairy Free)

These Nut Free Protein Bars (Gluten and Dairy Free) taste just like your favorite chocolate chip store bought product. They just have more protein, less sugar, and no mystery ingredients.

Oats?! I thought you were AIP and Paleo (grain free). What happened?

Nothing happened. I can’t tolerate grains. I still very much believe in following the AIP template. And most of the recipes on this site are and will remain AIP. However, the AIP diet is only meant to a temporary tool to help you have the least restrictive diet possible.  If you would like to learn about the AIP, check out the Simple as AIP program. In the past, most of the readers have come to my site because they were just beginning their AIP journey. However, as they begin to reintroduce food back into their diet, my recipes stopped becoming as relevant. This is a recipe for those that have moved on and expanded on their diet.

That being said, grains aren’t the most nutrient dense protein available. I highly recommend these articles from The Paleo Mom for more information about the best protein for your budget and the role of plant protein in your diet. I look at these bars as a treat or snack. It’s just a small part of more varied and nutrient dense diet.

Additionally, I created this recipe specifically for my son who is a picky eater but needs a protein snack that isn’t meat. He also has food sensitivities to dairy, nuts and hates legumes which would be some other sources of plant protein. He’s fallen in love with a certain type of protein bar that is full of ingredients don’t offer any nutritional value. I wanted to find a substitute that can fit his dietary restrictions and tastes. And this combination delivers. It tastes just like the bars he loves but without any questionable ingredients, more protein, and less sugar!

Will he eat it? Probably not because he’s still a very picky eater. But I’m trying to present as many healthy options for him as possible so this picky eater stage, remains just a stage.

I’m trying to set up healthy eating patterns and habits. I don’t want to demonize any food in my sons’ eyes. No food is bad or good. Some just nourish you more. Grains just aren’t the most nourishing ingredient, so I keep them at a minimum and serve him more nutrient dense foods the majority of the time.

Are there any gluten and nut free protein bars?

Sure. There are lots of store bought, prepackaged bars as well as recipes. But my son is a picky eater with very specific needs, so I decided to come up with something on my own.

Are gluten free protein bars healthy?

They can be healthy; it just depends on the ingredients. I find a lot of the store-bought protein bars have a lot of added sugar and/or other ingredients that I normally wouldn’t use such as xanthan gum (or gums in general), natural flavors, etc.

Nutrition Facts (Store-bought - Clif Z Bar vs. Homemade Protein Bars without Nuts)

As you can see from the comparison of nutrition facts, the protein bars without nuts have more protein (4g vs 2g) and much less sugar (6g vs 10g) than the store bought. Additionally, you can ensure that your kitchen and ingredients are gluten free, dairy free and nut free. Plus, the ingredients are much cleaner. For example, we’ve used coconut sugar in place of cane sugar/tapioca syrup. And we’ve used seed butter, egg and banana in place of soy lecithin and high oleic sunflower oil. Finally, no mystery ingredients like natural flavors.

Please note that according to the FDA, coconuts are nuts but most people with tree nut allergies, don't react to coconut which is why I called this recipe nut free. If you have questions how coconuts are classified, check out my post 'Is coconut a nut?'

Can these protein bars be eaten for breakfast? Or as a meal replacement?

The ingredients I used to make this recipe are not a complete meal. It can be used as a healthy treat or snack which can be a part of a more varied and nutrient dense diet.

Ingredients

• Old Fashioned Oats: Make sure they are gluten free to avoid cross contamination with wheat or gluten in general.
• Collagen Peptides: If your choice of collagen doesn’t come with a scooper, use 2 tablespoons. Additionally, use a high-quality brand that uses a trusted source and tests their product to ensure quality.
• Ground Cinnamon
• Coconut Sugar: Coconut is technically fruit but according to the FDA it’s a tree nut. Confusing. I know. But most people that react to tree nuts don’t react to coconut (my son included). Maple sugar is another good substitute if you can’t tolerate coconut.
• Salt
• Banana: You’ll need approximately 1/2 a large banana, mashed, for this recipe. If you’re going to use frozen, make sure that it’s defrosted.
• Seed Butter: Make sure to use an unsweetened brand to keep the amount of sweetener to a minimum.
• Vanilla Extract: Make sure this is gluten free.
• Egg
• Chocolate Chips
• Coconut Oil: Avocado Oil is a good substitute if you can’t tolerate coconut.

How to make gluten free protein bars

1. Preheat oven to 350°F. Line loaf pan with parchment paper.

2. In a blender combine the oats, collagen, cinnamon, sugar and salt. Blend until the oats have become flour.

3. In a large bowl, stir together oat mixture, banana, seed butter, vanilla and egg.

4. Spoon the mixture into the prepared dish. With a spatula or your hand, flatten until it’s evenly distributed across the pan.

5. Bake for 14 to 16 minutes or until browned. Set aside to cool completely.

6. Once the bars are cool, remove from the pan and cut into 12 squares.

7. To make the chocolate topping, add the coconut and chocolate to a small bowl. Microwave for 30 seconds, stir and then if needed place back in the microwave for another 30 seconds. You don’t want to overheat the chocolate as it will freeze up.

8. Once your chocolate has melted, drizzle over the bars. And then serve.

Tips for making the BEST nut free protein bars

• Store in an airtight container or resealable plastic bag for up to 3 days or freeze for up to 2 months: thaw before serving.
• You don’t want to overheat the chocolate as it will freeze up. If it does that, you’ll need to start over with the chocolate.
• Make sure they are gluten free to avoid cross contamination with wheat or gluten in general.
• Use a high-quality collagen peptides brand that uses a trusted source and tests their product to ensure quality. Get 10% off my favorite collagen peptides brand.
• You’ll need approximately 1/2 a large banana, mashed, for this recipe. If you’re going to use frozen, make sure that it’s defrosted.
• Coconut is technically fruit but according to the FDA it’s a tree nut. Confusing. I now. But most people that react to tree nuts don’t react to coconut (my son included). Maple sugar is another good substitute if you can’t tolerate coconut sugar.
• Avocado oil is a good substitute for coconut oil if you need to keep it completely nut free.

If you’re looking for more nut free, gluten free, dairy free snacks, you’ll love these!

• Chocolate Caramel Bars (Paleo, AIP Option)
• AIP Coconut Date Bars
• Tart Cherry and Plum Gummies

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Helpful Info for All Recipes

• I always use extra virgin olive oil in all of my recipes unless stated otherwise.
• I always use Himalayan sea salt or Celtic sea salt, unless otherwise noted.
• The majority of my recipes are strict AIP or include notations for reintroductions. However while I make every effort to label non-AIP ingredients and recipes sometimes they slip past me. If you have questions, please ask in advance.

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