In 2021, we dove into the topic of protein bars and which ones are best. Fast forward five years, and protein has become a true buzzword in the nutrition world. Added protein products are taking over store shelves, with everything from bars to powders to pastas. There are even waters with added protein! Protein is a vitally important macronutrient, critical to muscle and tissue building and maintenance, immune and cognitive function, blood sugar balance, and so many other critical processes. While we are glad protein is getting the recognition it deserves, emphasis should still be on consuming whole, unprocessed forms of animal and plant proteins. We will always recommend you choose a few ounces of wild caught salmon or some lentils over the latest fad protein cereal. Still, we wanted to revisit our bar recommendations, because there are times where a grab-and-go, shelf stable protein source is incredibly convenient. We’ve listed our top picks for bars, all of which have 10-20g protein, good fiber content, and limited sugars. We have also shared a few bars that we consider solid options, though not in our top tier (some of these have slightly longer ingredient lists, or higher sugar content). We’ve provided tasting notes where applicable as well, to give you an idea of taste before you purchase.
TOP BAR PICKS (10-20g Protein, 7g+ fiber, max. 3g sugar) - in no particular order within top picks:
Julian Bakery Bars: Julian Bakery has reinvented their bars a few times, and their current products, Pea Protein and Egg White Protein Bars, pack a nutritional punch. They are high protein and high fiber, with 19 grams fiber per bar. This is a significant dose of fiber, so if you are newer to eating a high-fiber diet, go slowly, maybe starting with half the bar. These bars have a very chewy texture but are still enjoyable to eat, thanks to tasty chocolate, almond butter, and peanut butter flavors. The company offers a three-bar discovery pack on its website, a helpful option if you’d like to sample before purchasing a full box. The Julian Bakery team has offered code NATALIE15, which will give you 15% off your entire first order.
Super Team Bar: Super Team creates savory protein bars, a welcome break from the countless sweet, dessert-like options out there. In flavors like everything bagel, spicy herb, and zesty BBQ made with simple ingredients including sunflower butter, nutritional yeast, hemp and flaxseeds, these bars are a protein-filled alternative to a bag of potato chips when a salty craving hits. If you would like to sample these, you can use coupon code LEDESMA15 for 15% off your first purchase!
BTR Nation Bar: This is a newer bar in the past few years, and a definite winner. The company describes this bar as “the first protein bar with a purpose,” launched after the creator struggled to find nutritious hospital vending machine options while caring for her parents during their cancer treatments. The bars come in a variety of flavors, all free of added sugar, sugar alcohols, and processed oils. We love the High Protein Cinnamon Cashew Crunch and Peanut Butter Crunch flavors, and we are also fans of their chocolate hearts – not high protein but excellent when you need a less sinful chocolate fix.
Paleovalley Superfood Bars: Paleovalley formulated its bars with “superfoods,” and while this can sometimes be a gimmicky buzzword, we are impressed with what they’ve included here. In addition to 10 grams of grass-fed bone broth protein, these bars contain organic pumpkin seeds and a blend of antioxidant-rich whole foods including kale, broccoli, acerola cherry, blueberry, spirulina, ginger, and turmeric. Flavors include dark chocolate chip, apple cinnamon, lemon meringue, and red velvet. These bars are described as dense, filling, and not overwhelmingly sweet. Based on reviews, Apple Cinnamon seems to be a favorite. We have not yet had a chance to try these bars, but we hope to do so soon!
Atlas Bar: Atlas is a returning favorite to our top bars list. They are a clean whey-based bar, and since whey is one of the most bioavailable sources of supplemental protein, it is an excellent choice for fueling post-workout, or whenever you need an easily absorbed complete protein source. Keep in mind that whey means these are dairy-based, so these may be harder to digest for anyone with lactose intolerance or dairy allergies. We have used these bars as a makeshift breakfast while traveling, and we were pleasantly surprised by their taste. The salted peanut butter was moist, rich, and not chalky or dry – an anomaly among peanut-flavored bars.
HONORABLE MENTIONS - these bars are still solid options, though not our top picks (explanations of why below):
Aloha Bar: These bars have solid macronutrient stats, including stellar numbers for both fiber (10g) and protein (14g). They also come in a wide variety of flavors, including a delicious chocolate mint reminiscent of Girl Scout cookies. However, they have longer ingredients lists than some other bars, and they are a bit higher in both sugar and total carbs. Still, a decent option and easy to find in grocery and convenience stores.
Bhu Foods Keto Protein Bar: These bars taste like pure cookie dough, making them a fun treat-like option, with the bonus of 10g protein. They are found in the refrigerated section of retailers and are meant to be kept cold, which makes them a little less convenient for on-the-go. They are also rather small in size, which could lead to the temptation to go back for more.
Carnivore Bar: A major departure from the last two cookie-flavored bars, Carnivore produces high-fat, grass-fed beef based bars. With over 30g of fat, these would be a solid choice for anyone on a keto diet. While we would not usually recommend that much fat in a single bar for those not on a keto protocol, we like their short, simple ingredients list, particularly the original salted flavor. Disclaimer - we have not tried this bar ourselves, but we have heard that if you like beef jerky, you will probably enjoy these bars.
IQ Bars: Similar to Aloha, these bars come in several creative flavors, and they offer 12g plant protein and about 8g fiber in a small package. While we like the chocolate sea salt flavor, we also sampled the toasted coconut chip and found it to have a slightly artificial taste.
Rx Bar: Rx bars are widely available, sold everywhere from Target and Trader Joes to many airport terminals. Their protein source is a simple egg white base, complemented by simple, real-food ingredients like dates, almonds, cashews, and coconut. While we are fans of their simplicity and personally enjoy their sticky-sweet texture (blueberry is our favorite), these bars are a little higher in natural sugars due to added dates. Keep this in mind if blood sugar control is a nutritional goal.
This list is by no means exhaustive – there are countless protein bars on the market and more are emerging every day – including many that we would add to the Honorable Mentions category. We hope that this gives you a starting point if you are looking to add a bar to your snack repertoire. It is also a great reminder that not ALL packaged foods need to be vilified or off-limits: carefully chosen options with quality ingredients can be an occasional addition to most people’s diets!
In Health,
Blair & Natalie