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High-Calorie Granola Bars Recipe to Build Muscle On The Go

In need of high-calorie granola bars because you don't have time to eat at home and that makes it hard to gain weight? Try certified personal trainer and nutritionist Claude Pop's delicious granola bars recipe. These bars are rich in proteins, fast to prepare, and perfect for building muscle.
JUMP TO RECIPE AND VIDEO
Last updated on March 15, 2024


Homemade high-calorie granola bars for building muscle - featured.

As I got these high-calorie bars out of the baking pan I left in the fridge, I asked myself "where have you been all along?"

I asked that because eating can be time-consuming for people like me who need a lot of calories to bulk up. You can find other handy snacks, but almost nothing beats these bars. For example, making high-calorie smoothies is fast, but you lose time blending them.

With these bars, all you need is some free time on the weekend to follow our easy visual recipe. Make them and you'll have one of the most delicious high-calorie snacks for a whole week.

Being some of the bars with the most calories, these granola bars are a game-changer if you're bulking up.

To make these granola bars, one of our muscle-building granola recipes, I tested my nutritionist skills by tweaking the ingredients in our High-Calorie Protein Granola recipe. This way, I increased the stickiness of the recipe to obtain bars that don't crumble. Also, I made sure the bars meet the characteristics below:

  • Delicious
  • High-calorie
  • High-protein
  • Made only with natural ingredients
  • Rich in complex carbs
  • Low in added sugars
  • Low in saturated fats
  • Contain vitamins and minerals that increase exercise performance

Ready to bless your diet with granola bars? Let's explore the recipe.

Equipment

Kitchen equipment for making high-calorie granola bars recipe.
The necessary equipment to make the granola bars recipe. Credits: Claude Pop / Unfold Today.

For this granola recipe, you'll need the following kitchen equipment:

  • Baking sheet
  • Small baking pan
  • Parchment paper
  • Large bowl
  • Saucepan
  • Spoon (preferably wooden)
  • Knife
  • Oven

Ingredients

Ingredients for high-calorie granola bars recipe.
The ingredients needed for the high-calorie granola bars recipe. Credits: Claude Pop / Unfold Today.

To make the granola bars, you'll need the following ingredients:

  • 9.1 oz (258 g) oats
  • 23 (1.06 oz or 30 g) raw almonds
  • 1.06 oz (30 g) raw sunflower seeds
  • 5 tbsp (2.8 oz or 80 g) smooth peanut butter
  • 1 handful (1.06 oz or 30 g) golden raisins
  • 4 1/2 tbsp (3.3 oz or 93 g) honey
  • 6 tbsp (1.06 oz or 30 g) cocoa powder
  • 2 tsp (0.2 oz or 6 g) turmeric
  • 2 tsp (0.2 oz or 6 g) cinnamon
  • 1/2 tsp (2.4 g) salt
  • 2 tbsp (1 oz or 27 g) olive oil
  • 2 1/2 tsp (0.35 oz or 10 g) vanilla extract
  • 63.6 oz (1.8 kg) nonfat Greek yogurt
  • 6 medium-large (3.2 oz or 90 g) strawberries

Why we chose each ingredient

These bars have the same types of ingredients as our granola recipe. Yet, they contain fewer dry ingredients and more wet ingredients. Specifically, we reduced the oats and increased the amount of peanut butter and honey.

This change increased the granola's stickiness and prevented the bars from breaking apart.

Instructions

Below are the step-by-step instructions for making our high-calorie granola bars recipe.

1. Chop almonds

Before and after chopping almonds.
Before and after chopping almonds. Credits: Claude Pop / Unfold Today.

While chopping the almonds, keep the first third from the tip of the knife's blade on the cutting board. This way, you'll prevent your almonds from jumping all over. Target each large piece of almond you spot. Once you're done cutting, inspect the almonds to see if you find any larger pieces.

2. Toast oats, nuts, and seeds

Sliding a baking sheet with oats, almonds, and sunflower seeds into the oven to toast.
Placing a baking sheet with oats, almonds, and sunflower seeds in the oven to toast. Credits: Claude Pop / Unfold Today.

Take the baking sheet and line it with parchment paper. First, spread the oats as evenly as possible to toast properly. Then, you can add the almonds and the sunflower seeds.

Put the baking sheet in the preheated oven for about 10 minutes at 350 F or 180 °C.

3. Mix dry ingredients

Dry ingredients of granola bars added into a bowl.
Dry ingredients in the high-calorie granola bars recipe added into a bowl. Credits: Claude Pop / Unfold Today.

Add the toasted oats, almonds, and sunflower seeds into a large bowl. Then, add these other dry ingredients:

  • Peanut butter
  • Cocoa powder
  • Turmeric
  • Cinnamon
  • Salt
  • 3/4 of the total raisins

Mix everything well using a spoon.

4. Boil and mix wet ingredients

Pouring olive oil over boiling honey in a saucepan.
Pouring olive oil over boiling honey in a saucepan. Credits: Claude Pop / Unfold Today.

Grab your saucepan and put it on the stove on low heat. Pour the honey in and wait until it boils. Then, add olive oil and vanilla extract. Stir the resulting mixture well and get the saucepan off the stove.

5. Combine wet mixture with dry ingredients

Mixing wet with dry ingredients of granola bars.
Pouring granola bars' wet ingredients over their dry ones, and mixing everything. Credits: Claude Pop / Unfold Today.

Pour the wet mixture in the saucepan over the dry ingredients you added in the bowl. Using a wooden spoon, mix everything well until the composition feels sticky. Don't rush. We want that wet mixture to coat those dry ingredients, acting like a thin glue.

6. Press granola into baking pan

Preparing to press granola bars' composition in a small baking pan.
Preparing to press granola bars' composition in a small baking pan. Credits: Claude Pop / Unfold Today.

Grab your small baking pan and line it with parchment paper. Spread the granola in your bowl inside the baking pan. Then, place your hands over the parchment paper to press the granola into the pan.

If you use a larger baking pan, which is too wide for the granola to cover, make a big rectangle bar in a part of the pan. You can use a cutting board that fits inside the baking pan to press the bar from the side.

Pressing granola bars' composition in a larger baking pan.
Pressing granola bars' composition in a larger baking pan. Credits: Claude Pop / Unfold Today.

Yet, we found that using a small baking pan keeps the composition harder.

Once you pressed the granola into the pan, add the remaining raisins and press hard again.

7. Fridge

Baking pan with granola bars' composition in the fridge.
Baking pan with granola bars' composition in the fridge. Credits: Claude Pop / Unfold Today.

Put the baking pan with the big granola bar in the fridge to harden. Leave it there for at least 2 hours. It's also handy to leave them overnight.

8. Cut and serve

Cutting high-calorie granola bars and serving one with Greek yogurt.
Cutting high-calorie granola bars and serving one with Greek yogurt. Credits: Claude Pop / Unfold Today.

Take 3.5 oz (100 g) worth of granola bars and eat while dipping them in 10.6 oz (300 g) of nonfat Greek yogurt. Add one medium-to-large strawberry to the meal. You can use a food thermos to take the bars, the yogurt, and the strawberries with you.

In terms of taste, the granola bars have a sweeter and more peanut-buttery taste than our granola.

9. Store

High-calorie granola bars stored in airtight container.
High-calorie granola bars stored in an airtight container. Credits: Claude Pop / Unfold Today.

Store the granola bars in an airtight container in the fridge. For a softer consistency, leave them at room temperature.

Nutrition facts

Our high-calorie granola recipe yields 6 servings. One serving contains:

  • 3.5 oz (100 g) granola bars
  • 10.6 oz (300 g) nonfat Greek yogurt
  • 1 medium to large strawberry

Below are the nutrition facts for one serving.

Serving size415 g
Calories604
Proteins43 g
Carbohydrates67 g
Fiber9 g
Added sugars13 g
Fats21 g
Saturated fats3.6 g
Unsaturated fats17 g

Vitamins: A, E, C, B1, B2, B3, B5, B6, B7, B8, B9, B12.

Minerals: calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, molybdenum, boron.

Other compounds: choline and flavonoids.

Benefits

Our high-calorie granola bars can bring many health benefits. Let's explore some of them.

1. Build muscle easier

Here are the reasons why our granola bars recipe helps you gain muscle:

  • High-calorie
  • Rich in many proteins
  • Filled with complex carbs
  • Contains helpful micronutrients

Let's delve deeper into each of the characteristics above.

Reach caloric surplus with less effort

Since our granola bars are high-calorie, they will help you keep a caloric surplus.

After all, the recipe delivers 604 calories/serving, about a third of a 2000-calorie diet. This is because our granola bars are made with many good sources of calories.

For example, almonds and peanut butter count among the high-calorie nuts and nut butters. Also, sunflower seeds, oats, raisins, and olive oil count among the list of high-calorie foods. Moreover, raisins are one of the fruits with the most calories.

If you don't know what caloric surplus means, know it's eating more calories than you consume. And it's essential for building muscle.

The International Society of Sports Nutrition has the same position. In 2017, after reviewing over 140 scientific articles, they concluded that people who want to build muscle efficiently should follow diets that get them into a "sustained caloric surplus."

Quote from International Society of Sports Nutrition saying that building muscle is driven by caloric surplus.
Screenshot of scientific review "International society of sports nutrition position stand: diets and body composition" highlighting a quote on the link between building muscle and caloric surplus. Credits: Claude Pop / Unfold Today.

You can eat high-calorie granola bars when cutting as well. In this case, you'll need to make sure you stay on a caloric deficit.

Maximize muscle-building

Besides boosting calories, these granola bars count among the best pre-workout meals for muscle gain. Since one serving has 43 g of protein, it will also help you maximize your muscle-building efforts.

Wondering how do you maximize the rate you're gaining muscle?

Trying to find out how much protein can the body use in a single meal for muscle-building, researchers came to the following conclusion.

"To maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal," Brad Schoenfeld and Alan Aragon concluded in 2018.

For example, to maximize muscle-building, a 176 lbs (80 kg) individual needs 32-44 g of protein from one meal. Do you remember how much protein our granola bars recipe has? 43 g.

Spot on.

One of the vitamins in our granola bars that impacts muscle growth is vitamin B12. Thanks for your B12, nonfat Greek yogurt.

Don't take our word for it. Here is scientific proof published in the Advances in Nutrition journal. Researcher Lindsay Allen states that one of B12's roles is to restore methionine, an amino acid used in protein synthesis.

Screenshot of research by Lindsay Allen claiming that vitamin B12 is important for protein synthesis (with highlighted quote).
Screenshot of a Lindsay Allen's scientific article claiming that vitamin B12 is important for protein synthesis. Credits: Claude Pop / Unfold Today.

Besides B12, another compound that improves muscle growth is choline. It's present in our granola bars because of the oats and the nonfat Greek yogurt.

The researchers behind a 2020 review of scientific studies that examined choline highlighted the compound's contribution to muscle growth and physical performance.

Reduce muscle damage

Our granola bars recipe fights muscle cramps and reduces muscle damage during exercise. Thus, performance increases. The bars do this because they contain peanut butter and olive oil, which have vitamin E.

A 2013 Nephro-Urology Monthly study of 20 patients with renal disease showed Vitamin E significantly reduces muscle cramps.

Moreover, a 2009 study of 21 participants published in The Journal of Physiological Sciences reached interesting results. The researchers concluded that vitamin E supplementation protects against oxidative stress and muscle damage.

More recently, a 2022 review published in Nutrients showed that even a low dose of vitamin E could prevent "exercise-induced muscle damage."

Aid muscular recovery

Another mineral you get from consuming our granola bars is zinc. And guess what? Oats, the core ingredient of our recipe, are a good source of zinc.

According to a 2020 Redox Biology review, zinc helps form new muscular cells and regenerate depleted muscle tissues.

2. Optimize energy levels

No matter when you eat them, our high-calorie granola bars energize you for many hours. They're rich in complex carbs, low in added sugars, and abundant in vitamins and minerals that help your body produce energy.

The American Heart Association backs this up. Complex carbohydrates will give you energy for a longer period than simple carbs, like the ones found in white bread or candies.

Fortunately, our granola bars are full of ingredients that contain complex carbs:

  • Oats
  • Almonds
  • Peanut butter
  • Sunflower seeds
  • Raisins

The only added sugar in our granola bars comes from honey. Since the sugar in honey makes up only 8.6% of the recipe's total calories, it respects the recommendation of the 2020-2025 edition of the Dietary Guidelines for Americans.

According to the DGA, the calories we get from the added sugar in our diet should not exceed 10% of our daily calories.

Besides carbohydrates, our granola bars have compounds that help the body get and use the energy found in foods:

  • B vitamins
  • Magnesium
  • Phosphorus
  • Copper
  • Iron
  • Manganese
  • Chromium
  • Molybdenum

Let's look at some proof regarding the above micronutrients' roles.

A 2020 scientific review of B vitamins, vitamin C, iron, magnesium, and zinc is titled "vitamins and minerals for energy, fatigue, and cognition."

Quote from a scientific review highlighting the significance of vitamins and minerals for energy and fatigue.
Screenshot of scientific review titled "Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence" highlighting the micronutrients the review focused on. Credits: Claude Pop / Unfold Today.

Sources of B vitamins in our granola bars:

  • Peanut butter
  • Sunflower seeds
  • Non-fat Greek yogurt
  • Oats
  • Strawberries

The only ingredient that is a good source of vitamin C in our recipe is the strawberries.

As for magnesium, oats and peanut butter contain plenty of it.

Some ingredients rich in iron found in our bars are peanut butter and cocoa powder.

When it comes to phosphorus, the National Institutes of Health describes it as a component of "the body's key energy source, adenosine triphosphate (ATP)."

The best source of phosphorus in our granola bars recipe is the nonfat Greek yogurt.

The same NIH states that copper is involved in energy production. In our recipe, sunflower seeds, peanut butter, and cocoa powder bring most of it.

As for manganese, a 2015 article reviewed manganese's effects on health. The research states that the mineral plays a role in significant physiological processes, including energy metabolism. Most of the manganese in our bars comes from oats.

Our granola bars also contain chromium, which "might play a role in carbohydrate, lipid, and protein metabolism," according to the NIH. In our granola bars, chromium comes from peanut butter.

Besides, a 2022 study on 138 soccer players states from its beginning that molybdenum plays an important role in adapting our bodies to physical training. Oats and peanut butter bring molybdenum to our granola bars.

3. Strengthen bones and joints

Our high-calorie granola bars recipe strengthens your bones and connective tissues because it contains calcium, copper, manganese, boron, and vitamin C.

A 2012 review of the essential nutrients for bone health agrees. It found that calcium, copper, manganese, boron, and vitamin C are commonly used to improve bone health.

4. Save time

You can make the granola bars on a Sunday and have servings for a week.

What's even cooler?

You can eat one serving of our high-calorie granola bars recipe in about 5 minutes, even if you're on the go.

Recipe summary

To follow our high-calorie granola bars recipe in a compressed format, use the summary below.

Homemade high-calorie granola bars for building muscle - featured.

High-Calorie Granola Bars to Build Muscle On The Go

Claude Pop, MA, CPT, NC
Made by a certified personal trainer and nutritionist, this high-calorie recipe for granola bars is a great fit for busy lifestyles. The bars are perfect for building muscle because they are rich in proteins and energizing carbohydrates.
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Course Breakfast, Snack
Cuisine American, International
Servings 6
Calories 604 kcal

Equipment

  • 1 baking sheet
  • 1 baking pan (small)
  • 1 parchment paper
  • 1 bowl (large)
  • 1 saucepan
  • 1 Spoon (preferably wooden)
  • 1 Knife
  • 1 oven (with stove)
  • 1 fridge

Ingredients
  

  • 9.1 oz oats
  • 23 raw almonds (1.06 oz or 30 g)
  • 1.06 oz raw sunflower seeds (30 g)
  • 5 tbsp smooth peanut butter (2.8 oz or 80 g)
  • 1 handful golden raisins (1.06 oz or 30 g)
  • 4 ½ tbsp honey (3.3 oz or 93 g)
  • 6 tbsp cocoa powder (1.06 oz or 30 g)
  • 2 tsp turmeric (0.2 oz or 6 g)
  • 2 tsp cinnamon (0.2 oz or 6 g)
  • ½ tsp salt (2.4 g)
  • 2 tbsp olive oil (1 oz or 27 g)
  • 2 ½ tsp vanilla extract (0.35 oz or 10 g)
  • 63.6 oz nonfat Greek yogurt (1.8 kg)
  • 6 medium-large strawberries (3.2 oz or 90 g)

Instructions
 

  • Chop almonds
    While chopping the 23 raw almonds, keep the first third from the tip of the knife's blade on the cutting board. This way, you'll prevent your almonds from jumping all over. Target each large piece of almond you spot. Once you're done cutting, inspect the almonds to see if you find any larger pieces.
    23 raw almonds
    Before and after chopping almonds.
  • Toast oats, nuts, and seeds
    Take the baking sheet and line it with parchment paper. First, spread the 9.1 oz oats as evenly as possible to toast properly. Then, you can add the almonds and the 1.06 oz raw sunflower seeds.
    Put the baking sheet in the preheated oven for about 10 minutes at 350 F or 180 °C.
    9.1 oz oats, 1.06 oz raw sunflower seeds, 23 raw almonds
    Sliding a baking sheet with oats, almonds, and sunflower seeds into the oven to toast.
  • Mix dry ingredients
    Add the toasted oats, almonds, and sunflower seeds into a large bowl. Then, add these other dry ingredients: 5 tbsp smooth peanut butter, 6 tbsp cocoa powder, 2 tsp turmeric, 2 tsp cinnamon, ½ tsp salt, 3/4 of the total 1 handful golden raisins.
    Mix everything well using a spoon.
    9.1 oz oats, 23 raw almonds, 5 tbsp smooth peanut butter, 1 handful golden raisins, 6 tbsp cocoa powder, 2 tsp turmeric, 2 tsp cinnamon, ½ tsp salt, 1.06 oz raw sunflower seeds
    Dry ingredients of granola bars added into a bowl.
  • Boil and mix wet ingredients
    Grab your saucepan and put it on the stove on low heat. Pour the 4 ½ tbsp honey in and wait until it boils. Then, add 2 tbsp olive oil and 2 ½ tsp vanilla extract. Stir the resulting mixture well and get the saucepan off the stove.
    4 ½ tbsp honey, 2 tbsp olive oil, 2 ½ tsp vanilla extract
    Pouring olive oil over boiling honey in a saucepan.
  • Combine wet mixture with dry ingredients
    Pour the wet mixture in the saucepan over the dry ingredients you added in the bowl. Using a wooden spoon, mix everything well until the composition feels sticky. Don't rush. We want that wet mixture to coat those dry ingredients, acting like a thin glue.
    Mixing wet with dry ingredients of granola bars.
  • Press granola into baking pan
    Grab your small baking pan and line it with parchment paper. Spread the granola in your bowl inside the baking pan. Then, place your hands over the parchment paper to press the granola into the pan.
    If you use a larger baking pan, which is too wide for the granola to cover, make a big rectangle bar in a part of the pan. You can use a cutting board that fits inside the baking pan to press the bar from the side.
    Yet, we found that using a small baking pan keeps the composition harder.
    Once you pressed the granola into the pan, add the remaining raisins and press hard again.
    1 handful golden raisins
    Preparing to press granola bars' composition in a small baking pan.
  • Fridge
    Put the baking pan with the big granola bar in the fridge to harden. Leave it there for at least 2 hours. It's also handy to leave them overnight.
    Baking pan with granola bars' composition in the fridge.
  • Cut and serve
    Take 3.5 oz (100 g) worth of granola bars and eat while dipping them in 10.6 oz (300 g) of nonfat Greek yogurt. Add one medium-to-large strawberry to the meal. You can use a food thermos to take the bars, the yogurt, and the strawberries with you.
    In terms of taste, the granola bars have a sweeter and more peanut-buttery taste than our granola.
    63.6 oz nonfat Greek yogurt, 6 medium-large strawberries
    Cutting high-calorie granola bars and serving one with Greek yogurt.
  • Store
    Store the granola bars in an airtight container in the fridge. For a softer consistency, leave them at room temperature.
    High-calorie granola bars stored in airtight container.

Video

Notes

Benefits of adding this recipe to your diet:
  • Build muscle easier
  • Optimize energy levels
  • Strengthen bones and joints
  • Save time
Keyword cereals, energizing, granola bars, healthy, high-calorie, muscle-building, protein, quick, weight gain

External sources

Unfold Today has rigorous sourcing principles adhering to the top journalistic standards, so our writers always look for official, experienced, and first-hand sources. Read more about how we keep our content trustworthy and updated by reading our editorial process.

  • Alan A. Aragon et al. International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition. 2017.
  • Brad Jon Schoenfeld and Alan Albert Aragon. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018.
  • Lindsay H. Allen. Vitamin B-12. Advances in Nutrition. 2012.
  • Antimo Moretti et al. Choline: An Essential Nutrient for Skeletal Muscle. Nutrients. 2020.
  • Hamid Tayebi Khosroshahi et al. Comparison of Vitamin E and L-Carnitine, Separately or in Combination in Patients With Intradialytic Complications. Nephrourology Monthly. 2013.
  • Luciano A. Silva et al. Vitamin E supplementation decreases muscular and oxidative damage but not inflammatory response induced by eccentric contraction. The Journal of Physiological Sciences. 2010.
  • Myunghee Kim et al. Can Low-Dose of Dietary Vitamin E Supplementation Reduce Exercise-Induced Muscle Damage and Oxidative Stress? A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2022.
  • Juan Diego Hernández-Camacho et al. Zinc at the crossroads of exercise and proteostasis. Redox Biology. 2020.
  • American Heart Association. Carbohydrates.
  • U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. 2020.
  • Anne-Laure Tardy et al. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020.
  • Office of Dietary Supplements. Phosphorus. National Institutes of Health. U.S. Department of Health and Human Services.
  • Office of Dietary Supplements. Copper. National Institutes of Health. U.S. Department of Health and Human Services.
  • Kyle J. Horning et al. Manganese Is Essential for Neuronal Health. Annual Review of Nutrition. 2015.
  • Office of Dietary Supplements. Chromium. National Institutes of Health. U.S. Department of Health and Human Services.
  • Víctor Toro-Román et al. Extracellular and Intracellular Concentrations of Molybdenum and Zinc in Soccer Players: Sex Differences. Biology. 2022.
  • Charles T. Price, Joshua R. Langford, and Frank A. Liporace. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. The Open Orthopaedics Journal. 2012.

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