Tigernut butter protein bars are a protein packed, sweet, and nutty AIP snack or meal replacement. They take 15 minutes to make (another 2 hours to chill)—then they’re ready to devour! They will remind you of a Tiger’s Milk bar, only these are nut-free, dairy-free, and refined sugar-free.
Behold these beauties!
After 6 months of AIP vegetable smoothies, smoked chicken, and sautéed kale, something was missing. I just needed a "normal" snack and so I scoured the internet for AIP protein bars. At the end of my quest, I took a chance and made my own.
I’m so glad I did.
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Packed with protein, heart healthy fats, and natural sugars, these paleo AIP bars are ready to sustain you on-the-go.
They feature tigernut butter (made from tiger nut tubers); it's a nut-free miracle that passes for peanut butter in taste and texture.
p.s. These Chicken Skewers with Tigernut Sauce are to die for.
Tigernut Butter Carob Protein Bars (VIDEO)
These protein bars require zero baking and are easy to make. I love making them both ways, so I show you two methods in this video.
Key Nutritional Aspects of Tiger Nut Butter:
Fiber: Tiger nuts contain triple the fiber found in peanuts, so expect these bars to make you feel full longer and aid in digestion.
Healthy Fats: Tiger nut butter also contains monounsaturated fats, which help to lower LDL (bad) cholesterol, potentially reducing the risk of heart disease.
Prebiotics: Tiger nuts are a source of resistant starch, a carbohydrate that benefits the gut microbiome by feeding beneficial bacteria.
Vitamins and Minerals: Vitamin C, B6, iron, magnesium, zinc, potassium, and calcium
🧾10 Ingredients for Paleo Protein Bars
Note that the recipe ingredients are grouped into the filling and carob coating. See the recipe card below for the ingredient measurements.
For the Protein Filling mixture, you will need:
- coconut flour: coconut flour is desiccated coconut with a fine, flourlike texture that's available in the baking aisle next to gluten-free flours.
- protein powder: Use any type of protein powder that you like. Double check that there's no gluten or dairy if you follow a gluten and dairy-free diet. For AIP, I like Hydrolyzed beef protein AI Paleo by Rootcology or Equip Prime Protein which is unflavored and unsweetened. Note: If your protein powder is sweetened, you will want to decrease the amount of maple syrup a bit.
- tigernut butter: For the smoothest texture, I recommend buying smooth tigernut butter online (you will need 2 cups for the recipe). **However, I did also test this recipe with homemade tigernut butter using the following ratios (1 ½ cups tigernut flour plus ½ cup plus 1 tablespoon avocado oil); this homemade tigernut butter worked and was more economical but the texture was a bit gritty.
- maple syrup: grade A or grade B work equally well in this recipe
For the Carob Coating, you will need:
- palm shortening: I found a big tub of Palm shortening and enjoyed how easy it was to scoop and measure. Note, you can use refined or unrefined coconut oil 1:1 as a substitute.
- coconut butter (not oil): Coconut butter or whole coconut puree provides some necessary fat and is reminiscent of cacao butter in that it’s solid at room temperature and will help your carob coating firm up.
- coconut sugar or maple sugar provide sweetness but coconut sugar is unrefined and won't completely dissolve; if you want your carob coating smooth, go with maple sugar.
- carob powder: I've only ever worked with Chatfield carob powder because it's usually available in the baking aisle.
- pure vanilla extract: just be sure to read the label to ensure you are buying gluten-free pure vanilla extract with no funny ingredients
- sea salt (leave out if adding flake salt for garnish)
🍽 Recommended Tools
When chilling and setting the bars, I recommend either glass Tupperware container(s), a silicone bar mold, or a baking dish lined with parchment paper (where you slice after chilling).
How to Make Tigernut Butter Protein Bars
STEP 1. WHISK PROTEIN POWDER AND COCONUT FLOUR IN A LARGE BOWL.
STEP 2. WARM TIGERNUT BUTTER AND MAPLE SYRUP THEN COMBINE WITH DRY MIXTURE TO FORM A PASTE.
The texture of the paste should look like this (see below). If it is not the texture of thick cookie dough, you may need to add more maple syrup/avocado oil (if it looks too dry) or protein powder (if it looks too wet).
STEP 3: PRESS PROTEIN PASTE INTO A PREPARED CONTAINER.
Chill until firm, then make the carob mixture.
STEP 4: CUT INTO BARS (if dipping into carob mixture).
Carob Mixture Steps
STEP 5: MELT PALM OIL AND COCONUT BUTTER.
STEP 6: ADD THE COCONUT SUGAR. STIR. REMOVE FROM HEAT. WHISK IN CAROB POWDER, VANILLA, AND SEA SALT.
STEP 6: COVER WITH CAROB MIXTURE AND REFRIGERATE
Pour the warm carob over the pre-cut protein bars (or simply pour over the uncut bars), making sure to spread across with a spoon to coat evenly. Return to the fridge to chill another 20 minutes or until the carob sets.
STEP 7. REMOVE FROM FRIDGE
Once the carob hardens, remove from the fridge and cut into squares (see below).
STEP 8: SERVE
Top with sea salt flakes (Maldon) if desired and enjoy! Store in the fridge until ready to enjoy.
Enjoy these dairy-free, gluten-free protein bars as a quick breakfast, a post work-out snack, or like a healthy candy bar.
📋 Recipe
This recipe was inspired by the popular Tiger's Milk bar which is made with peanut butter and features a carob coating.
TIGERNUT BUTTER PROTEIN BARS
Ingredients
Protein Bar Ingredients:
- ½ cup coconut flour
- 1 ½ cups protein powder I like Hydrolyzed beef protein AI Paleo by Rootcology
- 2 cups tigernut butter can purchase or diy with 1 ½ cups tigernut flour plus ½ cup plus 1 tablespoon avocado oil
- ½ cup maple syrup
Carob Coating Ingredient:
- 1 cup palm shortening
- 1 cup coconut butter not oil
- ¼ cup coconut sugar or maple sugar
- ⅔ cup carob powder
- 2 teaspoons pure vanilla extract
- ¼ teaspoon sea salt leave out if adding flake salt for garnish
Instructions
- Get ready. Use silicone bar mold or line a glass Tupperware or baking dish with parchment paper and set aside. For thicker bars, use an 8 x 8-inch pan. For thinner bars or bark, use any size bigger.
- Whisk the protein powder with the coconut flour. In a large mixing bowl, whisk the coconut flour and protein powder.
- Melt the tigernut butter with the maple syrup.In a small pot over low heat, melt the tigernut butter with the maple syrup until you can stir until smooth.
- Combine the wet and dry mixtures.Use a spatula to combine the dry and wet mixtures to form a very thick, sticky, smooth paste.*Troubleshooting: If the mixture seems dry and crumbly (it should be moist, sticky, and very thick) then you need to add more liquids, try 1 tablespoon maple syrup and 1 tablespoon avocado oil (or coconut oil) until you reach the desired texture.IF you mixture is too wet, consider adding more protein powder.
- Press protein paste into prepared container. Transfer the protein bar paste into the prepared pan and press firmly in place. Refrigerate or freeze until firm.
- After the bars are firm, it's time to make the carob mixture. In a small saucepan over medium-low heat, melt the palm shortening and coconut butter.
- Add the coconut sugar (or maple sugar) and stir frequently to distribute evenly (remember, coconut sugar will not completely dissolve). To avoid scorching, remove promptly from the heat and whisk in the carob powder, vanilla, and sea salt.
- Working rather quickly, make the bars! You should get 8 large bars or 10 to 12 smaller ones.Easy Way: Drizzle the carob coating over the top of the protein and refrigerate. Once set, use a knife to shape into squares or bars.Hard Way: Cut into bars first and dip the protein bar into the carob mixture to cover.
- Refrigerate to allow the shell to harden. Serve when carob coating is firm and set.
Video
Notes
Nutrition
FAQs for Protein Bars
Yes! You can make homemade tigernut butter by mixing tigernut flour with avocado oil and a bit of maple syrup (to taste) but you will have a slightly runnier, grittier consistency and you should absolutely consult the video to see what texture you need. If your tigernut butter looks too thick, for example, try warming it or adding extra avocado oil.
While nuts are not AIP, they are paleo and healthy as long as you don't have a sensitivity. Peanut, hazelnut, almond, or cashew butters make great alternatives to tigernut butter (so does sunflower butter).
Store in an airtight container or sealed bag in the refrigerator to maintain shape and firmness up to 4 days. Portion then freeze between layers of parchment paper up to 2 months.
Cocoa is not AIP but can replace carob powder 1:1 in this recipe, if desired.
The mixture's ideal texture is like a thick, cookie dough. If it's too dry, add a bit more drippy tigernut butter (or avocado oil) or maple syrup.
Yes! Include a pinch of cinnamon for a warming Fall twist or try adding bits of freeze dried strawberries. You can also shape these really small and roll into balls for protein balls.
Thin the carob by adding 1 tablespoon of palm/coconut oil to thin it out. It's best not to heat it again because the carob can burn easily.
You can wrap in parchment paper, plastic wrap, or store in a Tupperware container in the fridge.
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