The 15 Healthiest Protein Bars

Protein bars are everywhere. They’re calling your name from next to the cash register at every deli, cafe, and drugstore. They’re in vending machines and layered on gas station and grocery store shelves. They’re even offered as snacks on airplanes.  Because they’re a dime a dozen, it is easy to grab the most convenient option thinking it is a “healthy snack” without realizing that you’re actually choosing a glorified candy bar. Figuring out the healthiest protein bars is a difficult chore and we’re here to make it a little easier. What Makes a Protein Bar Healthy? Most protein bar options are just plain unhealthy. Many contain added sugar (often in multiple forms) and the protein is often low-quality and highly processed. They may also contain additives like artificial flavors and unhealthy preservatives. So, how can you tell if a protein bar is actually worth the convenience? Below are our top tips for determining the healthiest protein bars, deciphering the ingredients list and the things to look for as you scan nutrition labels. Tips to Help You Pick the Healthiest Protein Bar Protein should come from minimally processed sources such as egg whites, nuts and seeds, brown rice protein, fava bean protein, pea protein, hemp protein, almond butter, peanut butter and grass-fed meats. We recommend steering clear of protein bars that contain protein isolates which may contain unnecessary (and downright unhealthy) additives. The total amount of protein also matters. Make sure sugar is far down on the ingredients list—if at all. Do your best to avoid added sugars such as high-fructose corn syrup, cane sugar, fruit juice concentrates, molasses and syrups. Look for the sweetness to come from whole food ingredients like apples, dates, goji berries or other fruits. Steer clear of artificial sweeteners such as aspartame and sucralose. Sugar alcohols such as erythritol, sorbitol, mannitol and xylitol (if an ingredient ends in an -ol, it’s probably best to ditch the bar) can cause some unpleasant GI symptoms so we recommend avoiding them. Better options for non-nutritive sweeteners are monk fruit and allulose. Additional ingredients should be real foods, not fillers. Watch out for ingredients like carrageenan, butylated hydroxytoluene (BHT) and color additives. Along with protein, aim for a good balance of healthy fats and fiber. Look for bars that are low in hydrogenated oils and trans fat, and contain nuts and seeds to provide healthy unsaturated fats. The ideal bar will also have at least 3 grams of fiber. Although we are not calorie counters it is still important to be conscious of calories. Ensure the overall calorie count of your protein bar doesn’t exceed 250-300 calories. That’s a lot of information to *digest*, so to help you figure out which to reach for, we unwrapped dozens of the most popular brands and evaluated the ingredients, nutrition facts, and, of course, flavor. RELATED: Satisfy Your Sweet Tooth without Added Sugar Important: Think of the options below as mini-meals if you don’t have a lunch break between meetings or need a quick protein source after an intense workout.  A few of the options below are not perfectly aligned with the recommendations we shared, they’re still some of the healthiest protein bar options out there for when you are in a pinch. So, we recommend sticking to whole foods as much as possible and only grabbing these when you’re in a bind. The 15 Healthiest Protein Bars 1. Aloha Coconut Chocolate Almond The Ingredients: This bar has a longer list of ingredients, and while we’re not big fans of vegetable glycerin, there are some great ingredients found in this plant-based protein bar. The first ingredients are brown rice protein and pumpkin seed protein, which makes it stand out from other bars on this list. Pumpkin seeds are a great source of healthy fats and nutrients like iron, calcium and beta-carotene. The Flavor: The coconut flavor will add a tropical twist to your day! The Nutrition Facts: The Aloha Coconut Chocolate Almond bar will give you 14g of protein, 4g of heart healthy monounsaturated fats, 32mg of calcium and 2mg of iron. $29.99 for a box of 12, amazon.com 2. Clif Whole Lotta The Ingredients: These bars do pack a bit more sugar (from dates!) than the other bars on this list. The source of protein is organic pea protein, which is typically less processed than the soy protein alternative. The variety of nuts and seeds pack this bar with phytonutrients and micronutrients including magnesium, copper, zinc, iron and manganese, to name a few.  The Flavor: Clif bars were made for endurance exercise, so they can be a bit sweet. This line of bars comes in an assortment of flavors to satisfy these sweet cravings including Tart Cherry Almond and Roasted Peanut Chocolate. The Nutrition Facts: You’ll score 10g of plant-based protein, around 10g of unsaturated fats and around 4g of fiber in 240 calories (depending on which flavor calls your name). RELATED: The Essential Guide to Plant-Based Protein $24.00 for a box of 12, amazon.com 3. EPIC Chicken Sesame BBQ The Ingredients: This healthy protein bar is made with high-quality lean chicken and whole foods like hemp seeds, garlic, and ginger. These foods are antioxidant and anti-inflammatory superstars. The organosulfur compounds in garlic may help inhibit anti-inflammatory enzymes and ginger acts as a natural remedy for nausea and bloating. The Flavor: EPIC is reclaiming the traditional beef jerky category with this line of jerky-inspired meat bars. Thumbs up for when you’re craving something savory versus sweet. The Nutrition Facts: This superstar bar packs 15g of protein in just 120 calories and contains only 3g of sugar. $28.99 for a box of 12, amazon.com 4. EPIC Peanut Butter The Ingredients: We’re sticking with EPIC brand for one more rec. If you’re not into the whole meat bar thing, this alternative option is a great (and delicious) solution made with only five ingredients: Dates, peanuts, egg whites, peanut oil, and sea salt. The Flavor: Peanut butter, need we say more? These bars boast

In the Kitchen with Keri: 3 Fast, Creative Homemade Protein Snacks

We share heaps of healthy information on Nutritious Life’s blog every day, but “In the Kitchen with Keri” is your chance to spend some quality time with the wonder woman behind it all, Keri Glassman, MS, RD, CDN. It’s where she invites you into her space to share the ingredients she’s currently obsessed with, recipes she can’t get enough of, and other tips and tricks learned over many years of life as an always-ahead-of-the-curve nutritionist and wellness expert. When you’re having one of those weeks, reaching for a packaged protein bar may be the only option. But in an ideal world, I’d make all of my protein snacks at home—and so would you! The ideal snack provides protein and healthy fats to keep you satisfied and give you energy without being a total calorie bomb (since it’s supposed to fill in gaps between meals, not become its own meal). These are a few I’ve been making lately that are a little creative and different (AKA, not just handfuls of nuts…which I also love, by the way) but require very little time and skill to make. Protein Snacks: Roasted Chickpeas Let’s start with my Chickpeas with Toasted Nori and Cayenne. Chickpeas are a great plant-based source of protein, fiber, and antioxidants. I like to throw them in everything, from salads to sauteed greens. Roasted, they make a great snack. Here, I tossed them in a little bit of avocado oil and sprinkled them with a pinch or two of cayenne (be cautious if you’re sensitive to spice!) and sea salt. Then, I roasted them in the oven, on 400, for about 15 minutes. When there was just about a minute left, I took them out and sprinkled them with a sheet of nori, which you can either just tear up or chop. Then, back in the oven for one minute to crisp it all up, and they’re done! RELATED: Why You Should Add Spices to Every Meal Adding the nori is super beneficial since sea vegetables are loaded with minerals and they’re not something we have a lot of opportunities to get in often. They also add salty flavor and crispy texture. When these are done, you can throw handfuls into baggies to keep in your purse or keep a little bowl on your desk for an afternoon bite. Protein Snacks: Peanut Butter Bites Next, I’m loving these No-Bake Peanut Butter Bites. Made with peanut butter (obviously), chia seeds, and flaxseeds, they’re filled with protein and healthy fats. I also like that these are automatically portion-controlled, since they’re made in a mini muffin pan and end up being bite-sized. They make a great snack, or you can also serve ‘em to your kids as a high-protein, low-sugar breakfast that’s nice and sweet. Get the full recipe, here. Protein Snacks: Overnight Oats Speaking of breakfast, you might think Overnight Oats are just for the AM hours, but they’re also a perfect make-ahead protein snack, when you throw in a little high-quality protein powder. RELATED: 7 High-Protein Breakfast Recipes to Power Your Mornings I love filling a bunch of jars and having them in the fridge for whenever you need something quick and filling. They’re especially great for post-workout, since the protein powder is paired with healthy carbs from oats. Bonus: You can add whatever you want to the jar to dress it up and keep things exciting: chia seeds, berries, bananas, almonds, cashews, coconut, etc. Get the full recipe, here. If you’re really feeling like a pro, make all three of these on a Sunday night and you’ll be set for snacking all week.

Healthy Beef Jerky? This Former Junk Food is Now a High-Protein Snack

Here’s a phrase that might sound like an oxymoron: healthy beef jerky. Traditionally, gas station jerkies like Slim Jims were straight-up junk food. They cured cheap meat with nitrates and nitrites (classified as “probably carcinogenic to humans” by the International Agency for Research on Cancer, by the way) and then loaded it with sodium, sugar, and artificial flavors and additives (um, yuck!). RELATED: 4 Reasons You Have Sugar Cravings Those still exist, but there’s a whole new category of healthy beef jerky, made by companies using high-quality, grass-fed beef (and also organic chicken, pork and turkey in some cases), which is higher in healthy fats like omega-3s and conjugated linoleic acid (CLA) than grain-fed and finished beef. RELATED: The Paleo Diet, Explained What is Beef Jerky? Beef jerky is traditionally made by taking lean cuts of beef and then marinating them with sauces, spices and other additives. The meat is then processed by curing, smoking or drying it. The new healthier brands of jerky are dehydrating the meat or curing it with natural ingredients like salt and vinegar and skipping unhealthy additives. In many cases, they’re even adding additional nutritious ingredients, like antioxidant-rich spices and coconut oil. (Just still keep an eye out for excess sugar.) Health Benefits of Beef Jerky Beef jerky is a fast, easy, high-protein snack that’s low in carbs and perfect for after a workout or to throw in your travel bag. Beyond its protein punch, jerky can be a decent, though not great, source of some essential vitamins and minerals, including zinc, iron, folate and choline, according to the U.S. Department of Agriculture (USDA). What to Look For When Shopping For Jerky What’s the best way to know if the jerky you’re buying is healthy or not? First, you need to pay attention to the food labels. Look for jerky that has no added nitrates or nitrites—the preservatives that have been linked to certain types of cancer (as mentioned earlier). It’s also a good idea to choose meat that is grass-fed and organic, which offers more nutrients and less fillers and antibiotics than conventionally-raised meats. And remember to keep an eye out for sodium levels because most jerkies contain lots of salt, which is typically part of the curing process. You can also make your own at home, or check out these five healthy brands worth biting into. Healthy Beef Jerky Brands to Try 1. Lorissa’s Kitchen (Image: Lorissa’s Kitchen) Made with 100% grass-fed beef and other clean ingredients, Lorissa’s flavors—like Korean Barbeque—are super delicious. Lorissa’s original Tender Beef Steak Strips contain 9 grams of protein per serving, no preservatives and no added MSG or nitrites. The only downside is the sugar is a little high, so stick to a serving at a time. 2. Laura’s Lean Beef (Image: Laura’s Lean Beef) Laura’s doesn’t have as many fancy flavors as others, but it’s made with meat that’s both grass-fed and certified USDA organic. It’s high in protein and low in sugar. They also don’t add artificial ingredients, preservatives, erythorbate, nitrates, nitrites, or MSG. Laura’s Original Beef Jerky is gluten-free and has a whopping 11 grams of protein per serving. 3. The New Primal (Image: The New Primal) If Slim Jims were your jam, try The New Primal’s meat sticks, like the Cilantro Lime Turkey Sticks made with free-range turkey (with no added hormones or antibiotics), sea salt, and antioxidant-packed spices, or Habanero Pineapple, made with grass-fed beef. The Cilantro Lime Turkey sticks have 7g of protein and 45 calories per serving. The snacks are certified paleo and gluten-free, and Whole30-approved with 0 (yes, zero!) grams of sugar. 4. Wilde (Image: Wilde) Wilde makes jerky-based protein chips with chicken and pork, and minus the potato. Its Himalayan Pink Salt Chicken Chips, for instance, are made from 100% all-natural chicken breast and zero sugar. They’re high in protein (20 grams per bag), low-carb and gluten- and grain-free. RELATED: Coconut Oil Vs. Olive Oil: Which is Healthier? 5. EPIC (Image: EPIC) If you love cured meat, EPIC makes it all— Sesame Ginger Chicken bites, Venison Sea Salt and Pepper snack strips, and Bison Bacon Cranberry bars. EPIC combines protein with fruits, nuts, seeds and spices for some delicious flavor profiles. They also make bone broth, animal oils, and more, all of it produced with the highest, healthy standards—for both you and the planet.

The Essential Guide to Plant-Based Protein

The good news: Our food supply is now filled with plant-based protein sources. We can now meet our needs without burgers or wings. Now, how can you do that in the healthiest way possible?

5 Healthy Snack Ideas That Require NO Skills

I’ll set the scene. It’s 4PM. Your morning coffee has worn off. Your lunch was 3 hours ago, dinner is at 7PM and you have 15 minutes before your meeting. And, you’re about to crash hard. Must. Have. Fuel. You always have a yogurt just about now, but . . .uch. You have no interest in it. You’ve unenthusiastically had the same one for the past 3 days. If this is you, right now, go ahead and eat it today (it’s better than the candy jar on your boss’s desk) but tomorrow try one of these 5 fab healthy snack ideas that need no skill and are ready in seconds.   5 Healthy Snack Ideas That Require NO Skills:   Healthy Trail Mix Who doesn’t love a little somethin’ sweet and crunchy? Break out a bunch of tupperware and toss in 1 cup GMO-free air-popped popcorn, 1 ounce dried apricots (about 4, but double check with the packaging and make sure no added sugar or sulfur) and 10 almonds. Make a bunch to grab and go. Better yet, have your kids do it. Gorgeous fuel: calories 185, fat 6.5g, protein 4g, fiber 4.5g. Eggs in a (Leafy) Blanket If you can boil water, you can have hard boiled eggs anytime. Boil up a bunch on Sunday. Slice ‘em up in one quick step and eat ‘em on a romaine leaf, wrapped up like a little burrito. Voila. Two large hard boiled eggs on 2 romaine leaves serves up 157 calories, fat 11g, protein 12.5g, fiber 0. Chickpeas + Chia If unusual eats are what you crave, grab a green magic Mamma Chia Squeeze (loaded with omega-3s and fiber) and an ounce of roasted chickpeas. You can mix and match your chia squeeze and chickpea flavors (you can also buy these at the grocery if you don’t want to make them yourself) for endless excitement. No assembly required, you’ll refuel with 180 calories, fat 2g, protein 7g, fiber 9g. Calming Oatmeal If you are a self proclaimed stress eater, I have a perfect comfort snack that you can feel great about. OK, so you do need hot water, a bowl and spoon, but if you unleash a packet of high quality oatmeal into a mug, stir in some coconut chips and sprinkle with cinnamon, you’ll release some serotonin, and your fried brain will thank you: calories 245, fat 10g, protein 6g, fiber 8g. Bonus if you take deep breaths and enjoy slowly. Avocado Lentil Boat It doesn’t get healthier, more satisfying or easier than this, peops. Halve a small avocado. Fill with ¼ cup steamed lentils (you find them in the refrigerator section by the produce) and a squeeze of lemon. You can use ¼ cup prepared tabbouleh instead, if lentils are hard to come by. Avocado + lentils: calories 127, fat 7g, protein 5.5g, fiber 7g. Avocado + tabbouli: calories 169, fat 12g, protein 3g, fiber 5.5g Covet your co-worker’s snacks no more. Get out of your snoozers snacktime rut. If any of these 5 delicious, healthy snack ideas take you more than 5 minutes to grab and go, somethin’s wrong. Happy snack time = happy, more productive you.

10 Awesome Pre- and Post-Workout Snacks

You’ve got your Lululemon gear on, hair in a pony, you’re ready to lace up and get your sweat on. But there’s one problem: you’re starving. The carrot kale salad topped with grilled salmon you had for lunch is a distant memory. You’ve been in this story a zillion times, so you know how this plays out. You open and close the pantry and refrigerator doors at least one hundred times. Plan A: You grab the leftover pizza, shovel it down, and regret it as it sloshes around in your stomach turning your workout into a seemingly counterproductive duel between exercise endorphins and digestive angst . . . Plan B: You white knuckle it through your workout on an empty stomach, and when you get home, you shove whatever you can into your mouth as fast as you can, feeling like you’ve undone your gym efforts as the first cheese cracker touches your lips. Your familiar situation has you stuck. A poorly planned pre-workout snack forces your body to juggle channeling blood to your digestive tract to digest and channeling blood to your muscles to work. The result is usually stomach pains and sometimes nausea. Alternatively, exercising on an empty fuel tank results in a low energy workout with poorer performance and gains. So what should you eat as a pre-workout snack and/or a post-workout snack? I’ve supported countless clients through navigating their pre-post-workout conundrum, but the fact is, there’s no one size fits all perfect pre-workout snack or post-workout snack. Trial and error is part of the game and is essential to figuring out what works for you, the activity you’re doing and your lifestyle. Your snack for the 90 minute yoga class may be different than what you choose before your Tabata sprint sesh on Saturdays. Your pre-workout snack should offer you a few things: Carbs: energy from carbohydrates so you don’t run out of steam Satiety: so you aren’t starving in 20 minutes Digestibility: easy digestibility so nothing lingers in your stomach and weighs you down H2O: hydration to keep you from feeling sluggish If your workouts are intense, your post workout snack should offer: H2O: water is uber important for your overall energy, maintaining electrolyte balance and restoring losses from the great sweat you worked up Protein: helps to restore your enviably hard worked muscle tissue Carbs: help to replete glycogen losses, and the energy you store in your muscles 5 Awesome Pre-Workout Snacks: Coco avo toast. 1 slice Ezekiel toast, 1 teaspoon coconut oil, ½ a small avocado & sprinkle of fleur de sel Choco-java lover. 1 cup iced coffee blended with 2 tablespoons  chocolate hemp protein and a small banana Fat’s your friend. Chia pudding (combine 1 ½ cups lite coconut milk from a carton, mixed with 5 tablespoons chia seeds and refrigerate 4 hours or overnight, makes 4 servings) top with a sprinkle of unsweetened coconut and raspberries Sweet ‘n healthy. Avocado banana smoothie. Fruitalicious. Take 1 cup fruit salad (oranges, grapefruit, berries, melon or whatever looks the best and freshest) and top with 2 tablespoons flax meal. 5 Awesome Post-Workout Snacks: Carb and protein perfection. Mix ½ cup steel cut quick oats with one beaten egg, 1 tablespoon coconut flakes and a ½ cup of water, a shake of cinnamon and a splash of vanilla extract. Microwave on medium for 4 minutes. Probiotic pie. Layer 4 ounces full fat plain Greek yogurt, 2 tablespoons organic canned pumpkin, a tablespoon of chopped pecans, ½ teaspoon pumpkin pie mix and a teaspoon of turbinado sugar. Green master. The green master juice with 20 pistachios. Blazing trails. Make a trail mix with 10 almonds, 1 tablespoon dried unsweetened coconut, a tablespoon of raisins and 2 cups of air popped popcorn. The meathead. Two pieces buffalo, beef, turkey or salmon jerky (about 1.2 oz) and a bowl of crudite.