Muscle Bar Peanut Butter Protein Bar
Makan Tengah Hari • Malaysia
How to Make Muscle Bar Peanut Butter Protein Bar (Traditional & Healthy Version)
The Muscle Bar Peanut Butter Protein Bar is a modern Malaysian-inspired snack, perfect for those seeking a nutritious, protein-rich boost during busy days. Drawing from Malaysia’s multicultural tapestry, this bar blends the creamy richness of peanut butter with wholesome rolled oats and local ingredients like honey from Malaysian rainforests and a touch of coconut (santan). These bars are designed to fit seamlessly into the Malaysian lifestyle, whether you’re breaking fast, heading to gym, or needing a quick, healthy lunch. In Malaysia, traditional snacks often feature nuts and seeds for both flavor and nutrition. This protein bar is a contemporary twist, marrying global fitness trends with local tastes. The result is a chewy, satisfying bar with balanced sweetness, a hint of vanilla, and depth from roasted peanuts. It’s an easy, no-fuss recipe that can be made in advance and enjoyed on-the-go, making it an ideal choice for urban Malaysians and anyone embracing healthy eating. Whether you’re an athlete, a student, or a busy professional, these bars offer a delicious, energy-packed bite with a local touch.
Bahan-bahan(untuk 1 large bar (approx. 60g each))
- 1 cup Rolled oats (oat)
- 1/2 cup Natural peanut butter (Mentega kacang asli)
- 2 tablespoons Honey (Madu tempatan)
- 1/4 cup Whey protein powder (vanilla or unflavored) (Serbuk protein)
- 2 tablespoons Chopped roasted peanuts (Kacang tanah panggang)
- 2 tablespoons Desiccated coconut (Kelapa kering) - pilihan
- 1 tablespoon Chia seeds (Biji chia) - pilihan
- 1/2 teaspoon Pandan essence (Optional for aroma) - pilihan
- 1/8 teaspoon Pinch of salt (Garam)
- 1/2 teaspoon Vanilla extract (Optional) - pilihan
Arahan
- 1
Line a small square baking pan with parchment paper for easy removal.
2 minutes
Use a non-stick pan for quick cleanup.
- 2
In a large bowl, combine rolled oats, whey protein powder, chopped roasted peanuts, desiccated coconut, and chia seeds.
3 minutes
Mix dry ingredients thoroughly to ensure even protein distribution.
- 3
In a separate bowl, blend peanut butter, honey, vanilla extract, pandan essence (if using), and salt until smooth.
3 minutes
Warm honey slightly for easier mixing.
- 4
Pour wet ingredients over dry mixture. Stir until a thick, sticky dough forms.
4 minutes
If the mix is too dry, add 1-2 tablespoons of water or santan (coconut milk).
Kenapa hidangan ini sihat
This recipe uses nutrient-dense, whole food ingredients, steering clear of processed sugars and unhealthy fats. The balance of protein, healthy fats, and complex carbs keeps you full longer, helping with muscle recovery and energy levels. It’s portion-controlled, vegetarian, and easily adaptable for vegan diets. By using local honey and roasted peanuts, you benefit from naturally occurring antioxidants and minerals, making it a superior choice for a healthy Malaysian lunch or snack.
This Muscle Bar Peanut Butter Protein Bar is packed with plant-based protein, heart-healthy fats from peanut butter and chia seeds, dietary fibre from oats, and essential minerals like magnesium and potassium. Oats help provide sustained energy and lower cholesterol, while honey offers natural sweetness and antioxidants. The inclusion of coconut and peanuts brings additional nutrients and a Malaysian flair. Low in refined sugar and free from artificial additives, these bars are ideal for those monitoring calories or seeking a wholesome snack.
Petua
- 💡Tip 1: Toast oats lightly for extra flavor before mixing.
- 💡Tip 2: Add a sprinkle of sesame seeds for a nutty aroma, popular in Malaysian snacks.
- 💡Tip 3: Use pure pandan essence sparingly to avoid overpowering the bar’s taste.
Penyimpanan & hidangan
Store bars in an airtight container in the refrigerator for up to 1 week. For longer storage, wrap individually and freeze for up to 2 months. Thaw before eating.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
