No bake, no hassle, with plenty of protein and superfoods to boot!
Of course, we know exercise and nutrition are key to good health. But, did you know that the things you eat before and after a workout play a big role in how your body performs during and after your workout?
A pre-workout meal or snack is important because it provides your body with readily available energy that will be utilized during your workout! But once your routine is finished, your energy sources are probably depleted and need to be restored– especially if it was intense exercise! Many people fail to realize how important post-workout nutrition is, but here at Skinny Ms., we know! This is where our Easy No-Bake preworkout bars come in.
These delicious, easy to make preworkout bars are a great post-workout recovery snack that will help you reach your fitness goals with greater efficiency. After all, faster recovery means you can get another great workout in sooner. Of course, they’re excellent as a pre-workout snack, too!
A Great Workout Needs a Great Post-Workout Snack
It’s important to remember that, along with fitness routines that have our hearts racing and our muscles pumping, we need to add meals and snacks to our diet that complement our workouts and make sure we get the most of each lunge, squat, and minute spent on the elliptical. The saying is true, “You can’t outwork a bad diet.” Proper nutrition is extremely important.
Your future workouts could be at risk if you don’t take recovery seriously. Without properly hydrating and fueling your body, you may feel lethargic, sore, weak, and more. These things can compromise your training and slow down your progress (and no one wants that!) That’s why we’re so eager for you to try our tasty and nutritious preworkout bars!
Tasty Ingredients that are Better for Your Health
Since we want to keep what goes into our body as pure as possible, we try to stay away from pre-packaged snacks any time that we can. Why? Because many preworkout bars and snacks you’ll find on the grocery store shelves are loaded with unnecessary sugars and unknown ingredients. Your body doesn’t need that extra sugar and those preservatives that help extend the pre-fab snacks’ shelf life.
Our no-bake workout bars, on the other hand, are made with familiar and healthy ingredients. Fiber-rich complex carbohydrates, such as oats and raisins, are combined with protein-rich protein powder and peanut butter. Flax seeds and chia seeds add superfood power, while chocolate gives you a satisfying flavor. These easy preworkout bars will provide you with the perfect combination of post-workout carbs, protein, and fat.
And before you think to yourself, “Nobody has time to make their own preworkout bars!” just look at how easy this recipe is!
An Easy Alternative to Store-Bought Bars
We know you have a busy life and it may sound time-consuming to make your own snack bars. But, we’ve taken away the hassle by coming up with a simple, no-bake workout bar recipe! All you need is 15 minutes is to prepare these amazing preworkout bars. We can all find 15 minutes, can’t we? Especially if it means getting to eat a snack that’s better for our bodies?
Start by grabbing your blender. Pulse 1 ½ cups of the oats (keeping the other ½ cup off to the side) until they’ve reached a flour-like consistency. Add the oat flour, along with the remaining oats, protein powder, chocolate chips, chia or flax seeds, and raisins to a large bowl. Toss the ingredients until they’re evenly combined.
In a medium bowl, combine the peanut butter, coconut milk, and honey. Pour this peanut butter mixture into your bowl, over the oat mixture, and stir until the ingredients are thoroughly incorporated.
Finally, spread the completed mixture into a 9 x 9-inch square pan or an 11 x 7-inch rectangle pan. (Note that the smaller pan will give you thicker bars.) Press the mixture down evenly and cover with a lid or foil. Refrigerate the bars overnight, or for at least 4 hours. Once hardened, cut the recipe into 12 bars and store in the refrigerator until you’re ready for them. For the best taste, we recommend eating all the bars within 4 to 5 days. If you need to store them longer, wrap them tightly in plastic and freeze. Bars should last for a month, properly packaged.
No-Bake Workout Bars
Ingredients
Instructions
- In a blender, pulse 1 1/2 cups of the oats until a flour like consistency. In a large bowl, toss to combine oat flour, remaining 1/2 cup oats, protein powder, chocolate chips, chia or flax seeds, and raisins.
- Stir together in a medium bowl the coconut milk, peanut butter, and honey. Pour peanut butter mixture over oat mixture and stir until thoroughly incorporated.
- Spread mixture into a 9 x 9-Inch square pan or an 11 x 7-inch pan. Press mixture down and cover with a lid or foil and refrigerate overnight, or until they harden some. Slice into 12 bars and keep stored in the refrigerator.
Nutrition Information
Have you made this recipe?
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If you enjoyed these easy no-bake workout bars, we think you’ll also want to try our Quinoa Protein Bars
Enjoyed this post? Check out more:
- 10 High Protein Post Workout Snacks
- 7 Post Workout Smoothie Recipes
- 10 Healthy Snack Bar Recipes for Weight Loss
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Editors Note: This post was originally published June 13, 2015 and has been updated.
what are the calorie stats and protein on these?
The nutritional data is listed just above the recipe. Each bar contains 333 calories and 11 g of protein.
Almond milk will work, right? Vegan so there won’t be honey in these when I make them. Agave or maple syrup
Almond milk is fine. 🙂
Hi. I am just confused where the trans fat would come from in the recipe? The chocolate chips?
I made the quinoa bars but found them a bit sweet for me, so hoping these might be a bit less so. :O)
Marie, That was added incorrectly. This recipe has zero trans fat. 🙂
Would you mind posting the name of the protein powder used in this recipe? The link doesn't work. Thanks!
We used Tera's Whey rBGH Free Fair Trade Dark Chocolate Whey Protein Powder. The link has been corrected now. Thank you!
would almond butter taste okay in this?
Anne, Definitely! I have used both almond and cashew butter. It really just depends on your personal preference. Those with a nut allergy can use Sun Butter. 🙂
How long would these last refrigerated?
If you keep them covered, they will last up to a week.
Can you make this without protein powder? Would you need to replace it with anything? I have a major problem with articifcial sweetners :/
We use clean protein powder made with only natural ingredients, but you could omit it without replacing it with anything. The raw honey, coconut milk, and dark chocolate offer plenty of sweetness.
Is it canned coconut milk or the tetra pack?
We used canned lite coconut milk.
What database did you use to calculate nutr. analysis? There is no way only 5 grams of sugar are in each bar, not for that amount for honey and raisins for each serving.
We recalculated the nutritional data, please see the updated version https://skinnyms.com/no-bake-workout-bars-recipe/. Thanks!
The recipe says both 8 and 12 servings….can you clarify?
Sara, It should be 12 bars or squares. That is what the nutrition data is calculated for. Thanks for checking! 🙂
These look great! Could I replace the coconut milk by anything else? I just don’t have it on hand!
You can use almond milk or another liquid of choice.
These were great! I used 1/4 cup of chocolate chips, and without the raisins. Divine!
Where is the link for the recipe?
Marcy, I’m so sorry. We’re having an issue with some of the recipes not showing up. We’re working nonstop to get it fixed. Please be patient, we would really apprecite it. Thanks so much for being a loyal reader. Check back in a little bit and everything should be back to normal. We won’t stop until it is. 🙂
Do you mean coconut milk in the can concentrated or just regular coconut milk.
We used canned coconut milk.
I usually freeze things like this. Will that work to help keep longer?
Diane, Sure, freezing will work. 🙂
Oat flour? It’s not in the list of ingredients. How much?
Rachelle, Please read the first paragraph of the directions. You make the flour with 1 1/2 cups of the rolled oats. 🙂
In a blender, pulse 1 1/2 cups of the oats until a flour like consistency. In a large bowl, toss to combine oat flour, remaining 1/2 cup oats, protein powder, chocolate chips, chia or flax seeds, and raisins.
As is, one bar calculates to 11 SmartPoints. Is there anything that can be swapped or cut out to make it more “affordable” in my SmartPoints budget?? I took out the raisins, which I don’t like much anyway, but it’s still 10 points. I can cut it in half; still a lot of points.
Thanks! I DO love your recipes!
Kris, Thank you! Here’s my suggestion if you want to get the SmartPoints down: remove the raisins as you mentioned, use only 1/4 cup chocolate chips, and use water in place of coconut milk. This should get the points down considerably and you’ll still have a tasty bar for energy.
I wish there was a way to “like” you comment! 🙂
Kris, You just did! 🙂
Do these need to stay refrigerated after they are made?
Ashley, I would recommend refrigerating.
Are this best for just after workouts? Or can I use them as a breakfast bar or midday snack?
These no-bake bars are a great snack for any time of the day. 🙂
I can’t believe I didn’t write a review when our daughter made us a batch of these a few months ago! I’ve been craving these little beauties ever since. I just put a batch in the fridge for us.
So, for my daughter and myself, we’d love to give you 10 stars for these great bars:)
Bonnie, YAH!!! Thank you so much for the feedback, it’s truly appreciated. 🙂
Do you have to use peanut butter ?
The peanut butter helps the bars stick together. If you are adverse to peanut butter, you can substitute almond butter.
Is there something that could be in the place of peanut butter to make it nut free for school?
Thanks for all the earlier comments! Can’t wait to try these!
Sandra, Sure! Try Sun Butter. 🙂
What can I use in place of coconut milk – sorry just can’t stand the taste.
Marilyn, You can’t taste the coocnut milk. But, you can sub with almond milk. I recommend “SO Delicious” brand, it has 2 ingredients: Almonds and filtered water. 🙂
I made these and substituted a nut and fruit trail mix for the raisins. Turned out great and lasted for a little over 2 Weeks! Love these bars for breakfast!
We’re so happy you like them, Mona. 🙂
How about dates instead of raisins, would that change it much?
Katie, Dates are fine! 🙂
When i try to cut them to be in a ‘bar’ form, it doesnt stick together.. Anything i do wrong? I followed the recipe very precisely.. How can i i adjust this?
Once they have been refrigerated over night, you should be able to cut them into slices without them breaking apart. If not, it could be that the peanut butter you are using has excess oil in it. If that is the case, you should be able to adjust the texture by decreasing the amount of coconut oil.
Do you think I could substitute quinoa for chia?
We haven’t tried using quinoa with this recipe, but imagine that it is possible. The quinoa will increase in size much more than the chia will when liquid is absorbed, so that would have to be accounted for. Let us know if you give it a try!
I make them EVERY week! Can’t get through the work day without them! My husband and co-workers also love them!
Faith, Oh good! I’m with you…love them and make almost weekly. I take one in my gym bag and eat before most workouts.
I am going to make these bars today. love the recipe and all the feedback. Using them for a snack and/or before I workout.?
I have subscribed to many sites with recipes and I’m seriously considering unsubscribing to all except for skinnyms. Your recipes make so much sense, healthy and yet sound delicious with mostly everyday ingredients. Thank you.
Thank you! 🙂
Can I use quinoa flour instead of the oat flour?
You can try, Momo, but it might not hold together as well as oats.
If I was to buy actual oat flour what would the measurement be.
Julie, 2 cups oat flour.
hi, can I use plant based protein?
thanks
Cathy, Definitely!
Divine I love,love them. Thank you so much!!! Recipe was very clear to understand.
We’re do glad you loved the No-Bake Workout Bars!
Do you use the coconut cream on top or the liquid on the bottom? Or shake it up? Sorry new to this.
Hi, Sara. You’ll stir up the coconut mixture (coconut milk, peanut butter, and honey) separately then pour it over the oat mixture — then stir everything together before adding to the pan.
Usually lite coconut milk does not separate. Full fat coconut milk tends to separate in the can. Just stir it up and keep going with the recipe.
These are really good! Will be making them regularly for a great snack, breakfast or even dessert. Although I think they are sweet enough without the honey – I might skip that part.
Can I substitute almond flower for the oat flour if so 2 cups?
Michelle, That should work fine!
Is it the coconut milk you use from a can or the half gallon coconut milk that’s refrigerated?
Hi, Amber. Either one of those will work!
Instead of natural PB can I just use regular PB with this recipe? I use that at home usually, so trying to keep to the ingredients I already have if possible.
Amanda, Regular PB will work.
Why do so many of your receipes have such high sugar, not great for diabetics
We have many recipes that have “no sugar” added. Also, we do not use refined sugar in any of our recipes.
Keep in mind that all fruits and vegetables have naturally occurring sugar.
Here’s some “no sugar” added recipes to check out:
https://skinnyms.com/no-sugar-added-skinny-desserts/
https://skinnyms.com/9-fruity-desserts-with-no-added-sugar/
OK. So I have tried several online healthy recipes for bars like these. Most of them leave a little to be desired re: flavor, texture, etc. I stumbled across your site and found this recipe. At the risk of sounding like a teenager…OMG! Hands down the best recipe I have found to date. I made them last week and it was all I could do not to eat the whole pan in one sitting. So good. Getting ready to make another batch for the upcoming week. Also chose 2 other recipes off your site for dinners this week simply based on how great these bars are. So glad I found you!
We’re so glad you enjoyed our No-Bake Workout Bars, Peter!
Do you think you could use PB2 instead of peanut butter to lower the fat grams? Probably huh?
Ashley, The Peanut Butter is needed, otherwise the bars will be too dry. You could add PB2 but will need to add a little more liquid. Add the extra liquid (coconut milk or water) until mixture can be shaped into bars. 🙂
I’ve made this recipe several times with different variations and it’s a hit every time! I was wondering though, could maple syrup be used instead of honey?
Bri, Definitely! I recently started using maple syrup as well and they were delicious. 🙂
These are my favorite bars!!! I eat them for breakfast before an active day.
Lindsay, Thank you so much for the feedback. I’m having one this morning on my way to the gym. 🙂
These are amazing and easy! I used 1/2 cup chopped nuts in place of choco chips for less sugar. I also used 1/2 cup chia AND 1/2 cup flax. I added 2 TBS cocoa powder. I didn’t have coconut milk and didn’t want to use regular milk in case they would spoil faster so I just used water and it worked great!
Great substitutions! Thanks for sharing with us!
This looks so good! What a great meal prep to stay on track for the week!
Thanks Suzanne! 😀 Having healthy snacks on hand certainly makes it easier to make healthy choices, doesn’t it?!
Thanks for sharing! Do they keep long?
These will keep for about a week and a sealed airtight container.
Love this recipe. I would like to mail these to my daughter in college. Do they really need to be refrigerated?
The refrigeration is due to the coconut milk and to help keep the bars together. You could try to send them two day priority mail, but I can’t guarantee what they would be like upon delivery!
could you use hemp seed instead of chia since i dont have chia on hand right now
For this recipe it’s best to stick with the chia seeds as it also acts as a binder to hold the bars together.
Can you use almond milk instead of coconut milk? Also, how would the nutritional info change if you left out the raisins?
Yes, you can use almond milk! The raisins will change the nutritional data, but not drastically.
These bars are so good and easy to make! I’ve made a lot of different types of bars, and these are some of my favorite! Thank you for this amazing recipe!
Amy, Thank you so much for the feedback.
I just posted these as a great alternative to expensive, individually packaged protein bars for post-roller derby on our Facebook site. I appreciate your investment in our bodies…and our team. Go go rollergirls!
Thank you so much for the feedback.
You used kcal. What’s the difference between kcal and calories? How many calories? Amazing bars. My whole family goes crazy for them.
The calories listed are the calories you are familiar with. So happy your family enjoys the bars. 🙂
I would love to try these… I don’t necessarily need the extra protein though… is there something else I can substitute for the protein powder? Maybe a combination of collagen peptides and cocoa powder? I’m over buying “natural “ granola bars with
bio-engineered ingredients
Carol, Those subs should work fine. Keep us posted. 🙂
Could I sub gelatin instead of protein powder?
Vanessa, I don’t think that would work for this recipe.
These are so good. I was wondering if I could use coconut flour in place of the oat flour? I just have some that I need to use up
Anita, Most definitely! Sounds yummy.