Dr. Rupy-inspired no-bake protein bars
Units
Temperature
Servings
Ingredients
Bar base
- 250 g natural crunchy peanut butter, 100% peanuts, well stirred rounded
- 100 g almond flour, finely ground almonds, not defatted baking flour rounded
- 75 g chia seeds, mill to a fine meal before weighing into the mixture rounded
- 125 g unflavoured plant protein powder, unsweetened; absorption varies by brand rounded
- 40 g maple syrup rounded
- 175 ml water rounded
- 100 g soft pitted Medjool dates, roughly chopped rounded
Coating and optional toppings
- 200 g dark chocolate, 80% cocoa or higher, roughly chopped rounded
- 10 g shelled pistachios, finely chopped; optional topping (optional) rounded
- 10 g dried goji berries, finely chopped; optional topping (optional) rounded
- 10 g unsweetened coconut flakes, optional topping (optional) rounded
- 10 g plain quinoa puffs, optional topping (optional) rounded
Method
Method
- Line a 20 cm square tin with a parchment sling. Mill the chia seeds to a fine meal in a blender or spice grinder.
- Stir the peanut butter, almond flour, milled chia, protein powder and maple syrup in a large bowl. Add the 175 ml water gradually while mixing for about 60 seconds. The finished base should be smooth and malleable like modelling dough, not crumbly or sticky. Rest for 5 minutes before judging because chia thickens as it hydrates.
- Press the base firmly and evenly into the lined tin, working from the centre into the corners. Cover and refrigerate for 30 minutes.
- Put the dates in a shallow bowl and cover with just-boiled water. Leave for 10 minutes, drain very thoroughly and mash to a thick paste. Spread the date paste in a thin, even layer over the chilled base. Refrigerate for another 30 minutes.
- Lift out the slab and cut it into 12 equal bars. Return the bars to the refrigerator while melting the chocolate.
- Melt the chocolate in a dry heatproof bowl set over barely simmering water. The bowl must not touch the water. Stir until smooth, then remove from the heat.
- Dip each chilled bar completely in chocolate, let excess drip back into the bowl and set it on a parchment-lined tray. Add any chosen toppings while the coating is still wet. The four listed toppings can be used separately or as a mixed 40 g assortment.
- Refrigerate for 30 minutes, until the chocolate is firm and the bars hold clean edges. Transfer to an airtight container once fully set.
Notes
- Attribution: this is a faithful adaptation of Dr. Rupy Aujla’s recipe for The Doctor’s Kitchen. The core ingredient quantities are retained from his public on-screen formula, while the instructions here are newly written.
- Allergens: peanuts, almonds and chia. Pistachios and coconut are optional allergens. Protein powder and chocolate may contain milk or soy, so check both labels. Quinoa puffs may have gluten cross-contact.
- Protein powders absorb water differently. Add all 175 ml gradually and allow the milled chia 5 minutes to hydrate before changing anything. If a specific powder still leaves a crumbly base, add only 5 ml water at a time. If sticky, wait another 5 minutes rather than adding more dry ingredients immediately.
- These bars contain protein powder, but no per-bar protein claim is given because brands differ substantially in composition.
- Keep refrigerated in an airtight container for up to 7 days or freeze for up to 2 months. Thaw overnight in the refrigerator. The chocolate may show harmless pale bloom after freezing.
- Pack each chilled bar in parchment and carry it in an insulated bag with an ice pack. Do not leave it unrefrigerated for more than 2 hours, or 1 hour above 32°C. The chocolate also softens quickly in heat.
- Keep every bowl and utensil completely dry when melting chocolate. A drop of water can make it seize.