Sweet and Salty Snack Bars | KIND Bar dupe!

Who doesn't love a KIND bar. They're so crunchy, sweet, salty, sometimes with a little added chocolate, I just love them. When I used to work at a bar in my 20's there was a Starbucks near by and I would often run across to grab a KIND bar and a banana for cocktail serving fuel. They're the perfect little pick me up, although they were always missing a little something, and that something is protein. So when I finally took to my own kitchen and decided to make my favourite bars from scratch I realized I could make a little swap for all the nuts and seeds to crispy roasted fava beans and chickpeas! The calories, if I remember correctly are about the same, but the protein has tripled! And while it's only 8g protein per bar, it still counts towards my end of day protein goals and definitely keeps me feeling a lot more full for a lot longer. 

 

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Why You'll Love These

They have just 4 ingredients. 

Super simple to make, and require just one bowl.

Customizable. Pick different mix-ins or cover them in chocolate!

Higher in protein than regular KIND bars. 

Full of fibre!

 

What You'll Need

Roasted fava beans, chickpeas, or edamame. You can usually buy these in the snack aisle. I love the Three Farmers Brand. 

Puffed rice cereal. I usually go for Nature's Path Organic Rice Puffs.

Brown rice syrup.

Hemp hearts for added protein, healthy fats, and fibre. 

 

Substitutions

Instead of fava beans, chickpeas, or edamame, use nuts or seeds. 

Use any kind of cereal you like, or more nuts, seeds, or roasted beans. 

Add in some dried fruits. 

In place of hemp hearts try sesame seeds.

I have not tried using another liquid sweetener for brown rice syrup, but you could try maple syrup. However I can't guarantee they will set the same. If you do let us know in the comments how it goes for you!

 

Next Snack Recipes To Try

Easy, Healthy, Cereal Bars

Peanut Butter Protein Cookies

 

Please note: all calories and macros have been calculated to the best of my ability but may vary slightly. 

 

Sweet and Salty Snack Bars

Recipe makes 6 snacking bars

Macros per bar:

200 cals - 4g fat - 33g carbs - 8g protein 

 

Ingredients:

• 1 cup roasted fava beans (linked above)
• ¼ cup hemp hearts
• 1 cup rice cereal 
• ¼ cup + 2 tbsp brown rice syrup

Recipe:

1. Preheat the oven to 250 F.
2. Prepare a loaf pan with parchment paper, set aside.
3. Add everything to a bowl.
4. Oil your hand or a spatula and mix everything together really well. Make sure the brown rice syrup is mixed thoroughly.
5. Pour the mixture into the prepared loaf pan and press down to create a dense bar.
6. Top with flaky sea salt if desired. (Recommended for that sweet and salty flavour!).
7. Bake for 20-25 minutes or until firm to the touch.
8. Allow to cool completely before slicing into 6 bars.
9. Enjoy!

 

Let us know in the comments if you make these!