High Iron Homemade Protein Bar Recipe

High Iron Homemade Protein Bar Recipe

Five High Protein Bar Ingredients


Need some more iron in your diet? Here are 5 of my favorite high iron protein bar ingredients and a recipe for you to try.



Also known as dried plums, these little fruits are high in fiber, antioxidants and a great source of iron that is easily incorporated into a yummy protein bar.

homemade protein bar recipe


Dark chocolate (at least 80% cocoa) actually contains more iron than red meat! Thats great news for all those dark chocolate lovers out there, which includes me! Make your own dark chocolate for a super healthy addition to your protein bars by combining 4 teaspoons of coconut oil with 6 teaspoons of cocoa powder (heaped teaspoons) and then either 2 teaspoons of agave nectar or 5 drops of liquid stevia. Use Cacao or Cocoa, want to know the difference? Check out my post here. 

homemade protein bar recipe

Pumpkin Seeds

I love pumpkin seeds as a snack on their own or in homemade granola however these seeds can also be incorporated into your homemade protein bar for an iron boost to your bar.

homemade protein bar recipe

Sesame Seeds

Sesame seeds are a great little powerhouse of nutrients and a great way to add a little more iron to your diet and your homemade protein bars. Add sesame seeds to your bars or use tahini (sesame seed butter) as a substitute for any of the other nut butters in my recipes.

homemade protein bar recipe


Chickpeas are a great addition to salads and your homemade protein bars and are a great source of iron. Always remember however to soak your chickpeas before using them as chickpeas are like other beans that have iron inhibitors which can reduce your ability to absorb the iron from the chickpeas if you don’t soak them. Leaving them overnight in warm water is recommended.

homemade protein bar recipe

my High Iron Protein Bars with a Dash of Vitamin C. The vitamin C helps you to absorb your iron in these tasty, healthy snacks with a protein punch! Let me know what you think and check out my post on high iron plant based foods to learn more about the ingredients.
Today I also wanted to talk about high iron foods that you can add to your protein bars to give them an iron boost. That’s the beauty of homemade protein bars, they are a convenient, tasty snack on the go that you can create just the way you want to meet your dietary requirements.

Iron is best absorbed if eaten along with foods high in vitamin C so add a little orange juice, some strawberries, blueberries, some dried pawpaw or cherries to your homemade protein bar.


  • 5 prunes (50g)
  • 50g tahini (sesame seed butter)
  • 20mls orange juice
  • 60g vanilla whey protein powder
  • 30g quinoa flour
  • 10g pumpkin seeds
  • dark chocolate for coating the bars (or make your own with 4 teaspoons of coconut oil, 6 teaspoons of cocoa and 2 teaspoons of agave nectar)


  • Add together the prunes, tahini and orange juice in a food processor or mini whiz and mix well. I used this Happy Planet Abundant C but any orange juice will do. Try to use one without any added sugar though. You want the only ingredient to be oranges.
  • Mix all together until the mix becomes doughy and then separate into pieces.
  • Shape into bars and put into the fridge or freezer to help them set.
  • Melt the chocolate, or make your own and roll the bars into the chocolate.
  • Put back into the fridge to set and then take out and enjoy!

homemade protein bar recipe
homemade protein bar recipe
This mixture makes five bars, each are approximately 120 calories, 13g protein, 3g fat and 11g carbohydrate of which 4g are fibre and 5g are natural sugars. These numbers however are approximate and depend on the brands of ingredients used.

Add into a large mixing bowl the protein powder, quinoa flour and pumpkin seeds and mix together.Add the wet mixture into the dry mixture along with 1/8 cup of water.
homemade protein bar recipe

homemade protein bar recipe

homemade protein bar recipe


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Hi, I'm Karen and I work with busy people just like you every day to help them boost energy levels, lose weight, clear up their skin and improve their health through finding the right foods that work for their unique body. My 1-on-1 and group health coaching programs focus on a customized plan for you that fits into your lifestyle and is right for your body. We focus on whole foods and building sustainable habits to transform your life. No dieting, no scales and no feeling deprived. Ready to embrace healthy eating and feel better in your body? Ready to stop feeling tired all the time? Come over and say hello in the Real Energy Food Facebook Group

Comments · 8

  1. These look great, and I’m going to try making them this week. But you mention the nutritional content for a lot of things *except* iron. Would you happen to know what the iron content in the finished product would be? Thanks!

    1. Hey 🙂 Great question, I’m not sure what the iron content would be actually but I’ll see if I can figure out how to work it out and let you know!

  2. You need to watch your whey in an iron bar.. calcium will cancel out the iron. Try this with a dairy free protein.

  3. I sincerely mean this kindly Karen, but I was disappointed to see your homemade high iron bars have cocoa anywhere near them. It’s true there is iron in chocolate, but cocoa (as well as other things like calcium) INHIBITS the absorption of iron. It doesn’t matter how much iron something has in it, it matters if the body absorbs it. Calcium, cocoa and other things should not be eaten during an iron rich meal. If someone is not low in iron these food combos may not be an issue for them. I am someone who does have has low iron and this recipe if very misleading.

    1. Hey Christy, I appreciate your comment, so thanks for posting it. I agree it’s all about absorption for sure. I did some more research on how cocoa blocks the absorption of iron and didn’t find any studies besides those that showed that it was high in iron so if you have some good sources to share I’d love to see them and then update my recipe for sure. Thanks again! Karen

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