These chewy little squares are for anyone who needs a snack that actually keeps them going — gym-goers chasing a post-workout protein hit, busy parents, or anyone who hits a wall mid-afternoon. They come together in one bowl with no oven, and the mix of oats, protein powder and peanut butter gives you steady energy plus 14g of protein per square. Keep a batch in the fridge and grab one whenever hunger strikes.
Serves 9 · Time about 20 min · Style High protein
Ingredients
- 200 g rolled oats
- 90 g vanilla or unflavoured whey protein powder (about 3 scoops)
- 180 g smooth natural peanut butter
- 120 g runny honey or maple syrup
- 60 ml semi-skimmed milk (or any milk of choice), plus a splash more if needed
- 40 g dark chocolate chips
- 1 tsp vanilla extract
- Pinch of salt
Method
- Line a 20 cm square tin with baking paper, leaving an overhang so you can lift the slab out later.
- In a large bowl, stir together the rolled oats, protein powder and salt.
- Gently warm the peanut butter and honey together — 30 seconds in the microwave or a minute in a small pan — until loose and pourable, then stir in the vanilla.
- Pour the wet mixture over the dry ingredients and mix well. Add the milk a little at a time until you have a thick, sticky dough that holds together when pressed. Different protein powders soak up more or less liquid, so add a splash more milk if it feels dry.
- Fold in the chocolate chips.
- Tip the mixture into the tin and press down firmly and evenly with the back of a spoon or damp hands — the firmer you press, the better the squares hold.
- Chill in the fridge for at least 45 minutes to set, then lift out and cut into 9 squares.
Nutrition per serving
| Energy | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 263 kcal | 14 g | 27 g | 11 g | 4 g |
Dietitian’s tip
These keep well in an airtight container in the fridge for up to 5 days, or freeze them individually wrapped for up to 3 months — handy for grabbing on the way out the door. For a dairy-free or vegan version, swap the whey for a plant-based protein blend (pea and rice work well) and use maple syrup and plant milk; you may need a touch more liquid, as plant proteins tend to absorb more.
General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.