In an ideal world, we would all be making and consuming our own food, snacks, and beverages. However, the world is far from ideal and sometimes we have to outsource what we consume in order to prioritise another aspect of our lives! A homemade protein bar can be a fabulous option, especially if you enjoy making them and use high quality ingredients. I recommend making my cookie collagen bars if you’re interested! However, it is great to know which convenient, on-the-go options are worth reaching for in times of need, and which ones are best to avoid.

Protein bars are marketed as healthy snacks, but many fall short. High-quality protein bars - those with at least 10g of protein, 3g of fibre, and low added sugars - can support satiety, muscle repair, and keep blood sugar levels stable. I prioritise bars with whole-food ingredients, minimal additives, and balanced macronutrient ratios. My due-diligence knows no bounds when it comes to what we ingest and put on our bodies, so I have done the hard work for you! This curated list is based upon my own non-negotiables when looking for a protein-rich, high quality snack. These include:

• Wholefood ingredients
• Low sugar
• 10 grams or more of high-quality protein per bar
• Sources of healthy fats
• 3 – 5g fibre per serve
• Good quality, naturally derived sweeteners
• No non-food or synthetic items in the ingredient list – including numbers, colours, ‘natural’ flavours, preservatives, refined sugars, isolates, thickeners, etc
• No protein powdery taste!

You may have noticed that I have not included calories/kilojoule amounts in my list, as I do not encourage simplifying food to its thermodynamic impact. Human energy intake, appetites, and needs range drastically from person to person, for the same person on different days, and throughout our different life stages. With that in mind, protein bars can be very satisfying and dense, and you may wish to consume half a bar and save the rest for later. Sometimes I do this myself, sometimes I don’t, you know your body best!

My top choices are:

1. Chief Collagen Bars
   Chief bars contain 15g protein and 2.2g sugar per bar. Grass-fed collagen is the protein source, and their flavour options are delicious (I haven’t tried lemon tart however – let me know if you have). No dried fruit included, instead nut butter is used to bind them together. Monk fruit and a small amount of maple syrup are the sweeteners and they are paleo friendly. The texture crumbles quite a bit and they tend to break – heads up!
   • Ingredients: Cashews [61%], grass-fed collagen [25%], tapioca starch, pure organic maple syrup, MCT oil powder (MCT Oil, acacia fibre), camu camu, vanilla bean powder, pure monk fruit.
   • Nutrition (per 45 g bar): 210 kcal, 11 g protein, 13 g fat (3 g saturated), 14 g carbs (6 g fibre, 2 g sugar, 0 g added sugar).
     
     
2. Blue Dinosaur Protein Bars
   With only 6 – 7 ingredients, these bars are a standout. They are paleo friendly, and also use collagen as well as egg whites as the protein source. Each bar contains around 25g protein (the highest of them all) and 9.4 grams of sugar, coming from maple syrup and dates. The texture is different to most date-filled bars, they’re harder and chewier. Cookie dough is the best flavour in my opinion!
   • Ingredients: Almonds, dates, egg white protein, organic coconut oil, organic cacao butter, organic maple syrup, natural vanilla flavour, Himalayan rock salt.
   • Nutrition (per 60 g bar): 230 kcal, 14 g protein, 12 g fat (4 g saturated), 24 g carbs (5 g fibre, 14 g sugar, 0 g added sugar).
     
     
3. Fodbods Protein Bars
   Fodbods Protein bars are a game-changer for those with sensitive digestion! They are certified low FODMAP by Monash University, ideal for those with IBS or bloating. They delivers 10g of plant-based protein from rice and pea protein, and is vegan-friendly. With 5g of fibre and no sugar alcohols, they provide flavour and satiety without triggering digestive discomfort.
   • Ingredients: Organic rice protein, organic pea protein, roasted peanuts, organic dark chocolate (cocoa mass, cane sugar, cocoa butter), rice malt syrup, organic coconut oil, chicory root fibre, natural flavour, sea salt.
   • Nutrition (per 50 g bar): 210 kcal, 10 g protein, 11 g fat (3 g saturated), 19 g carbs (5 g fibre, 7 g sugar, 0 g added sugar).
     
     
4. True Protein Bars
   True Proteins Bars are a premium choice, combining 15g of protein from whey and collagen to equate 15g protein per bar. With 5g of fibre and no added sugars (sweetened with dates), it has wholefood ingredients and a chewy texture. Delicious straight from the fridge!
   • Ingredients: Organic soluble fibre (tapioca IMO), dates, raw almonds, whey protein concentrate, hydrolysed bovine collagen, roasted almond paste, tahini (ground sesame seeds), natural cocoa powder, chia seeds, natural flavours, organic virgin coconut oil, Himalayan pink rock salt.
   • Nutrition (per 65 g bar): 250 kcal, 15 g protein, 12 g fat (3 g saturated), 25 g carbs (5 g fibre, 12 g sugar, 0 g added sugar).

Honourable mentions

• Bulletproof Collagen Protein Bars
  These are quite hard to get your hands on in Australia, but if you can, they are worth it! They are delicious and the ingredients are great.
  
  
• JSHealth Protein & Collagen bars
  The ingredients of these bars get my tick of approval, and they’re easy to source. However feedback from my clients is they're not sure about the flavour. Worth a try in my opinion!

Those to avoid

• Overly processed bars: Any bar that contains the words shred, burn, thin, or bulk in them! Seriously though, there are many popular brands that I would not recommend consuming, due to the lengthy ingredient list and presence of many non-food additions. Clif bars and Atkins bars are two that come to mind.
  
  

• High sugar options: Bars with >10 g added sugar (eg Quest bars) do not fit my bill for a healthy snack choice.
  
  
• Excess artificial sweetener: Bars with sucralose or sugar alcohols - eg xylitol, erythritol, sorbitol, or maltitol. For some people these cause bloating or adverse gut symptoms. I personally avoid, as my digestion does not do well with sugar alcohols.

Lastly, we have all consumed food that perhaps do not serve us nutritionally, but may have served us in other ways at that point in time, such as socially. If you do eat something that was not ideal or did not make you feel good, no worries! It’s a good way to learn that you tried a packet of snakes and next time you’ll make a difference choice (like a delicious protein bar from this list)! No level of food guilt is going to serve you, take a few deep breaths, allow your body to digest and process said snakes, and move onwards and upwards!

I work one-on-one with clients that have diverse ranges of health goals and nutritional needs. Food education, healthy swap options, and nutritional panel and ingredient list deciphering are some of my favourite ways to empower clients to make the smartest choices they can for themselves. If this sounds appealing to you, you can book a session with me here.

Have any protein bar related questions or suggestions? Let me know in the comments below!

Jaclyn Cave
BHSc (Nat), BComm (Soc)
Masters Womens Health Med (UNSW)