Imagine this: it’s four in the afternoon and you’re unusually hungry. How do you quell that hunger? With an evening snack, of course! Except, when we think snacks we often envision piping-hot samosas, tangy namkeen, and delectable street food. All in all, not what you would call healthy eating.

So then how can you answer the call of the late afternoon munchies? Well, let protein bars come to your rescue. While many packaged protein bars have far too much sugar, if you want to tread down the path of optimum nutrition, whip up a batch at home with quinoa and chia seeds.

Quinoa and chia—the ultimate protein combo
If you’re a vegetarian on the lookout for optimal sources of protein, then it is time you befriend the mighty quinoa. A “pseudo” cereal, according to the USDA National Nutrient Database, each cup of quinoa has a whooping 8.14 grams of protein. Also rich in a plethora of antioxidants, quinoa is easy to cook. You can whip up a bowl in just about 15 minutes.

Chia seeds, on the other hand, are also a rich source of fibre along with protein. The Harvard T.H. Chan School of Public Health states that just two tablespoons of chia seeds have four grams of protein and 11 grams of fibre, along with a whole lot of calcium and unsaturated or healthy fats.

When quinoa and chia come together, they become a powerhouse of protein, vitamins, and dietary fibre—thus creating a recipe for the perfect evening snack that keeps you fuller for longer. Hell, you can have it for breakfast or as your pre-workout snack. Sold already? Well, start cooking:


1/2 cup quinoa

1/2 cup chia seeds

1 cup rolled oats

1 tsp cinnamon or dalchini powder

1/2 cup almonds, coarsely chopped

1/2 cup honey

1/2 cup peanut butter


  1. Preheat the oven to 175 C.
  2. In a large bowl, combine quinoa, chia seeds, oats, cinnamon, salt, and chopped almonds.
  3. In a small glass bowl, combine the peanut butter and honey. Microwave the mixture for one minute to soften.
  4. Pour the wet ingredients over the dry ingredients and knead the mixture with your hands to combine thoroughly.
  5. Transfer your mixture to a butter-paper-lined baking dish and pat down the mixture with your hands for an even surface.
  6. Bake on the middle rack for 15 minutes. Remove from the oven and let it cool for 10 minutes.
  7. Remove bars from the pan and cool them completely on a wire rack.
  8. Cut the finished bars into individual pieces. Wrap them up in cellophane or foil, and refrigerate.

Also read:

This oats-moringa breakfast recipe will make your mornings healthier

Recipe courtesy: Naturevibe Botanicals