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How to Make Gluten-Free High Protein Snack Bars

It’s important to keep our metabolism up during the day, and high protein snack bars are just what your body needs to make it through to the next meal.

protein fold

Illustration of a Protein Fold

Protein rich snacks will keep you feeling full longer, and sustain you until lunch or dinner.

It seems to me that lately there is an increasing emphasis on eating gluten free. Even in your local supermarket, you will find a section dedicated to gluten free choices.

What does gluten-free really mean?

What makes it Gluten-Free?

Can you be certain that items labelled gluten free are actually free of gluten?

Well, the FDA has now set standards that items labelled gluten free, must contain less than 20 parts per million or less of gluten.

Gluten & Coeliac Disease:

People with Coeliac disease are intolerant of gluten, but it is not an allergy. Celiac disease is an auto-immune disease, and with the new FDA standards, those people with the disease can be assured that gluten free labels are actually dependable.

Many people are now giving up gluten altogether, or substantially reducing their intake.

Gluten is the glue that holds breads together and this was discovered in the 7th century by monks. The gluten gives bread its nice chewy texture. Since it is glue-like in texture, it slows down the digestive system.

Facts About Gluten:

  • Gluten collects in the colon and eventually prevents proper natural evacuation of waste matter.
  • It prevents your body from extracting the minerals in the foods you consume.
  • The opiate peptides in gluten are addictive and this is one reason that you find it difficult to give up foods high in gluten and might be responsible for encouraging you to overeat.
  • Gluten can be responsible for digestive inflammation and slows down your immune system.
  • vitamin D3

    Molecular Structure of Vitamin D3

    The antibodies in your body that are fighting the gluten can also attack heart tissue.

  • Gluten and its processes can be tied to cancer, as it provides a foundation for formation of cancer cells.
  • Gluten can hinder the storage and absorption of vitamin D.

For the reasons stated, it is certainly worth looking into the reducing of gluten in your diet, or eliminating it altogether.

What Foods Have Gluten?

Below is a list of foods that contain gluten, and it stands to reason that recipes made including these ingredients will also have gluten.

  • white flour
  • wheat harvestwhole wheat flour
  • wheat germ
  • wheat bran
  • spelt
  • semolina
  • kamut
  • durum wheat
  • graham flour
  • triticale

Gluten Free High Protein Snack Bars:

Here is a recipe for delicious, healthy, snack bars that are gluten free you can make very easily and it is filled with tasty ingredients to satisfy the whole family.

Type: Snack Recipe

Prep Time: 10 min
BBQ Time: 6 – 8 min
Oven Time: ~ 5 min
Yield: 4 servings

Kitchen Tools:



  1. Buttercup Serving Bowls - shop.cookingwithkimberly.comIn the large bowl, combine all ingredients until thoroughly mixed.
  2. Transfer the mixture into the baking dish that has been lined with parchment paper.
  3. Gently, using a spatula, press mixture down to make an even, flat layer.
  4. Refrigerate for a minimum of 5 hours or overnight, to allow the mixture to set.
  5. Remove your flattened mixture from the baking dish and remove the parchment if it sticks.
  6. On a level surface, slice into preferred size bars.
  7. Wrap each bar separately in plastic wrap.
  • Fagor Energy Star Side-by-Side Refrigerator Freezer - shop.cookingwithkimberly.comNote: I like to place the wrapped bars into my refrigerator or freezer to keep them as fresh as possible. If you plan on using all the bars soon, store them in a cool place until needed.

These gluten free high protein snack bars are great to keep on hand to satisfy your craving for something sweet, or as a snack between meals.

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Author: Kimberly Turner

Kimberly Turner is the web-chef behind CookingWithKimberly.com. Food writer, food consultant and general lover of the delicious treats on our planet, Kimberly brings you hearty content, delicious offerings, fun antics, and some down-home cooked love with her mom making cameos. Internet entrepreneur and marketer, International model, and Editor-in-Chief of a number of online publications. Be a Champion in Your Kitchen & Eat Deliciously!

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