Sourdough Protein Bars: Power-Packed, Chewy, and Easy to Make

Emily Dawson
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Emily Dawson
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Sourdough protein bars have become one of my go-to solutions for keeping my energy up without sacrificing flavor—or nutrition. I used to cycle through store-bought options, always hunting for something that didn’t taste like a chalky protein bomb or a sugar bomb in disguise. Once I started making sourdough protein bars at home using discard and a few pantry staples, everything changed.

Wrapped sourdough protein bars in glass container ready for meal prep

Now, there’s always a batch of sourdough protein bars cooling on the counter or stacked in my glass container, ready for anything from a busy school morning to a pre-hike fuel-up. They’re my stealthy stash of nourishment—quietly hanging out in the fridge, waiting to save the day when hunger hits hard.

The beauty of sourdough protein bars lies in their balance: the slow-digesting carbs from fermented flour keep you satisfied, while the protein gives your muscles something to work with. If you’ve already tried my high protein sourdough muffins, you’ll recognize the same nourishing, gut-friendly ingredients in every bite.

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Stack of moist and chewy sourdough protein bars with chocolate chunks

Sourdough Protein Bars


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  • Author: Emily Dawson
  • Total Time: 35 minutes
  • Yield: 12 bars 1x

Description

These sourdough protein bars are soft, chewy, and packed with energy—perfect for meal prep or post-workout snacks.


Ingredients

Scale

1/2 cup sourdough discard (100% hydration)

1/2 cup creamy almond butter

1/3 cup maple syrup or honey

2 eggs

1 tsp vanilla extract

1 scoop vanilla protein powder

1/2 tsp cinnamon

1/4 tsp baking soda

1/4 tsp salt

1/3 cup chopped dark chocolate

1/4 cup chopped walnuts or pecans (optional)


Instructions

1. Preheat your oven to 350°F (175°C) and line an 8×8-inch baking dish with parchment paper.

2. In a large bowl, whisk together sourdough discard, almond butter, eggs, vanilla, and maple syrup until smooth.

3. Add protein powder, cinnamon, salt, and baking soda, stirring until fully combined.

4. Fold in chopped chocolate and nuts (if using).

5. Spread the batter into the prepared pan, smoothing the top.

6. Bake for 22–26 minutes, or until the edges are golden and a toothpick comes out with a few moist crumbs.

7. Let cool completely before slicing into bars.

Notes

You can substitute peanut butter or sunflower seed butter if needed.

Store in an airtight container in the fridge for 5–7 days, or freeze for longer storage.

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Snacks
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1 bar
  • Calories: 195
  • Sugar: 9g
  • Sodium: 115mg
  • Fat: 12g
  • Saturated Fat: 3g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 15g
  • Fiber: 2g
  • Protein: 9g
  • Cholesterol: 28mg

What’s more, these bars use my beloved sourdough discard, just like the sourdough discard protein bars, making them both practical and waste-free. They’re soft, slightly tangy, and endlessly customizable with whatever mix-ins you love most.

Whether you need a healthy post-workout snack or a portable breakfast that won’t leave you crashing by 10 AM, these sourdough protein bars are it. Ready to give your snacking game a delicious upgrade?

Why Sourdough Protein Bars Are a Smart Snack

Sourdough protein bars are more than just another trendy health snack—they’re a practical, nutrient-dense option that fits perfectly into a busy, real-life routine. Whether I’m juggling carpool duty or sneaking in a mid-morning walk, these bars give me steady energy without a crash. That’s because sourdough protein bars are built with both fermented grains and quality protein, which is a combo your body loves.

Stack of moist and chewy sourdough protein bars with chocolate chunks

When you blend sourdough discard into a protein-rich batter, you get slow-digesting carbs from natural fermentation and the kind of clean fuel that supports your muscles and blood sugar balance. Unlike standard bars that spike your glucose and leave you starving an hour later, sourdough protein bars keep you full and focused. It’s the kind of snack that feels like it came from a bakery, not a wrapper.

Plus, the gut-friendly benefits of fermented grains mean your digestion stays happy, too. I noticed less bloating and more energy when I started swapping traditional snacks for sourdough protein bars. And the flavor? That subtle tang pairs beautifully with nut butter, chocolate chips, or warm spices. If you’ve tried my cranberry orange sourdough bread, you know how well sourdough and sweetness play together.

Another bonus: sourdough protein bars are super versatile. I often rotate ingredients depending on what I’ve got—sometimes it’s almond butter and vanilla protein powder, other times it’s peanut butter and chopped dates. The basic structure stays solid, so they always turn out chewy, moist, and packed with real flavor.

Bottom line? If you’re already enjoying high-protein fermented recipes like sourdough protein muffins or my go-to high protein sourdough bread, these bars will fit right in—and make your snack drawer way more exciting.

Ingredients You’ll Need

Overhead view of ingredients for sourdough protein bars on wooden board

Building sourdough protein bars at home is easier than you’d think. I keep the base clean and simple, and the flavor add-ins are where the fun begins. You can mix and match based on your taste or what’s left in your pantry—but the core ingredients stay consistent for that ideal chewy texture and balanced nutrition.

Base Ingredients for Sourdough Protein Bars:

  • 1 cup sourdough discard – Fermented, flavorful, and packed with gut-friendly goodness.
  • 2 large eggs – Protein and structure.
  • 1/3 cup natural nut butter – I love almond butter for a mellow base, but peanut or cashew works too.
  • 1/4 cup Greek yogurt – Adds protein and moisture.
  • 1/4 cup maple syrup or honey – Just enough to sweeten without making them cloying.
  • 1/2 cup vanilla or chocolate protein powder – Choose one with clean ingredients for best flavor and texture.
  • 1/2 tsp baking soda + pinch of salt – For rise and balance.
  • 1 tsp vanilla extract + 1/2 tsp cinnamon – Optional, but highly recommended for that bakery feel.

Optional Add-Ins:

  • Chopped dark chocolate or chocolate chips – Who says healthy can’t be decadent?
  • Dried fruit (like cherries or cranberries) – Adds texture and a pop of sweetness.
  • Chopped nuts or seeds – Almonds, sunflower seeds, walnuts—add crunch and healthy fats.
  • Unsweetened coconut flakes or flax meal – For extra fiber and texture.

Once you’ve got the rhythm down, you can personalize your sourdough protein bars endlessly. If you love warm spices, try tossing in nutmeg or pumpkin spice. Want them more dessert-like? Swirl in some almond butter and sprinkle with sea salt—like I do in my sourdough discard protein bars.

These bars are nutrient-dense and freezer-friendly, making them a smart way to use discard from a high hydration sourdough recipe without wasting a single scoop.

How to Make Sourdough Protein Bars (Step-by-Step)

Making sourdough protein bars is surprisingly simple—and I’m not just saying that. These bars come together fast with no special equipment, no chilling time, and no multi-step mess. I’ve made them on Monday mornings while packing school lunches and even between stretch-and-folds for a loaf in the works. You can totally fit these into your routine.

Ingredients Prep

Start by preheating your oven to 350°F (175°C). I always line an 8×8-inch baking dish with parchment paper and lightly spritz it with coconut oil spray. This guarantees your sourdough protein bars will lift clean from the pan—no sticking or crumbling edges.

Mix the Wet Ingredients

Hands mixing batter for sourdough protein bars in a bowl

In a large bowl, whisk together your sourdough discard, eggs, almond butter (or peanut butter), full-fat Greek yogurt, and a splash of vanilla. This combo brings creaminess and protein, with just the right amount of tang from the discard. It’s the backbone of your sourdough protein bars—moist but never gummy.

Stir in Dry Ingredients

Thick sourdough protein bar batter with chocolate chips being mixed in a white bowl

Add in your vanilla protein powder, baking soda, cinnamon, and a pinch of sea salt. Stir gently until everything is combined into a thick, scoopable batter. These pantry staples build the structure while keeping the sourdough protein bars flavorful and tender.

Fold in Flavor Boosters

Now’s the fun part. I usually toss in chopped dark chocolate, toasted walnuts, or dried cherries depending on the mood (or what’s hanging out in the pantry). Around ½ to ¾ cup of extras keeps your sourdough protein bars interesting but still holds shape.

Smooth and Top

Sourdough protein bar batter spread in baking pan with chocolate chips and walnuts

Pour the batter into your prepared dish and smooth the top with a silicone spatula. I like to sprinkle a few more chocolate chunks or shredded coconut on top—it gives a bakery-style look and just a touch of texture. Press toppings in gently so they bake into the surface.

Bake with Care

Baked sourdough protein bars in the oven with chocolate chips and walnuts

Slide the pan onto the middle rack and bake for 22 to 26 minutes, or until the top turns golden and a toothpick comes out mostly clean. The edges should firm up slightly while the center stays soft and moist. That balance is what makes these sourdough protein bars such a win.

Cool and Slice

Sourdough protein bars cut into squares cooling on wire rack

Cool in the pan for at least 15 minutes before lifting out. Then move to a wire rack and let them finish cooling completely. I usually slice into 10 thick bars (or 12 if I’m trying to show restraint), and they hold beautifully for several days in the fridge.

For inspiration on ingredient combinations, check out my flavor-packed Best Sourdough Inclusions Guide—it’s full of tasty twists that would shine in these sourdough protein bars.

Storage, Meal Prep & Freezing Tips

Once your sourdough protein bars come out of the oven and cool completely, it’s time to store them like a pro. These aren’t your average crumbly bars—they hold their texture and flavor all week long, and honestly, I think the tang of the sourdough and sweetness of your mix-ins (hello, dark chocolate and dried cherries) just get better by the day.

They remain moist, chewy, and full of flavor for a solid 7 days when stored properly—no drying out, no weird aftertaste, just reliable, satisfying snacks whenever you need them.

I always make a double batch. It’s just part of my Sunday prep rhythm. After cooling, I wrap each bar in parchment paper—think little protein presents—and tuck them neatly into a large, resealable silicone bag before sliding the whole thing into the freezer.

Once the bars have had a chance to firm up, I transfer them to a freezer-safe, labeled zip bag for easy stacking and space-saving.

To enjoy, I usually move one to the fridge the night before or warm it gently in the oven for that fresh-baked texture. The soft center and lightly crisp edges come right back to life, and the flavor blooms even more thanks to the sourdough and slow-fermenting ingredients.

These sourdough protein bars taste like a rich, fudgey brownie that happens to be loaded with protein—but with none of the sugar crashes that come with store-bought versions.

I’ve even made berry-studded and zucchini-laced versions of these sourdough protein bars, and they hold up beautifully in the freezer. Just note that any high-moisture add-ins will shorten fridge life slightly, so I recommend freezing right away if you’re adding anything juicy.

Need a little extra motivation to get into batch baking? I’ve been known to tuck a few of these sourdough protein bars into my gym bag, school lunch boxes, or even road trip coolers. The combo of sourdough discard and protein is slow-releasing, satisfying, and way more interesting than a chalky packaged snack.

Real-Life Variations & Swaps

The beauty of sourdough protein bars is how incredibly flexible they are. I’ve probably made this base recipe a dozen different ways, depending on what I have in the pantry—or what my kids are asking for this week. Once you’ve nailed the basic method, the rest is just delicious experimentation.

Sometimes I lean into the chocolate cravings with cocoa powder, chopped walnuts, and mini dark chocolate chips. Other times, I’ll go full breakfast mode—think cinnamon, diced apples, and a scoop of vanilla protein powder. It’s kind of like a soft-baked apple bar with a sourdough twist. So good with coffee!

For a nut-free version, I swap almond butter for sunflower seed butter and skip the nuts altogether. They’re just as soft and satisfying, bursting with protein, and absolutely perfect for tossing into lunchboxes.

Want something fruity? Dried blueberries and lemon zest work like a charm. I toss those in when I’m craving a lighter flavor that still hits that cozy, baked-good vibe.

And if you’re already hooked on my high protein sourdough muffins or my hearty high protein sourdough bread, you’ll love how these sourdough protein bars bridge the gap between grab-and-go and homemade comfort.

You can also get creative with the protein source—Greek yogurt adds moisture, while hemp hearts or chia seeds provide bonus texture and slow-digesting fuel. If you’re working with sourdough discard, it blends in perfectly and brings a mellow tang that balances out sweeter flavors.

When I’m prepping snacks for road trips or busy weeks, I’ll do a double batch: one pan with chopped dates and tahini, the other with peanut butter and dark chocolate. Both versions freeze beautifully, and there’s always something for everyone in the house.

If you’re into the idea of high protein snacks that are fermented, flavorful, and family-approved, these sourdough protein bars are your new best friend. I’ve even added a handful of oats on top before baking for a golden, bakery-style finish.

No matter how you mix it, there’s no wrong way to riff on this recipe—and with the base already packed with fermented goodness and clean protein, every combo feels like a win.

Smart Snacking with Sourdough: Tried & Tested Recipes You’ll Want to Bookmark

If you’re exploring sourdough protein bars, you’re probably on the hunt for delicious ways to combine sourdough baking with a healthy protein punch. These bars are just one piece of the puzzle—and if you love them as much as I do, you’re going to want more protein-rich, fermented treats in your back pocket.

Here are some of my favorite, tested recipes that pair beautifully with sourdough protein bars and follow that same energy-boosting, blood-sugar-friendly rhythm:

Frequently Asked Questions About Sourdough Protein Bars

Can I make sourdough protein bars without protein powder?

Absolutely. While protein powder adds a solid boost, you can swap it with ingredients like Greek yogurt, hemp hearts, or nut butter to keep your sourdough protein bars satisfying. I’ve even used almond flour or ground flaxseeds in a pinch. Just be sure to watch the consistency—your batter should be thick, like brownie batter.

Are sourdough protein bars good for weight loss?

Sourdough protein bars can be a great snack for weight loss goals because they combine slow-digesting carbs and quality protein. That combo keeps you fuller longer, helps stabilize blood sugar, and reduces the need for constant snacking. I reach for one post-workout or when that mid-afternoon slump hits hard.

Can I freeze sourdough protein bars?

Yes, and I totally recommend it. Once the bars have cooled, slice them, wrap individually in parchment, and freeze in a sealed container or silicone bag. These sourdough protein bars hold up beautifully for up to 3 months. I just pop one into the fridge overnight or give it a quick warm-up in the oven before heading out the door.

Do I need sourdough discard for this recipe?

You don’t have to use discard, but it adds that signature tang and a bit of extra depth to your sourdough protein bars. If you have active starter instead, you can still use it—just reduce the liquid slightly or add an extra spoonful of oats to balance the moisture.

  • My go-to High Protein Sourdough Muffins are another great make-ahead option with a soft crumb and tangy bite.
  • Craving something heartier? Don’t miss the High Protein Sourdough Bread. It’s dense, chewy, and incredible for sandwiches.
  • And when I’m in a treat-yourself mood, Sourdough Protein Waffles are the brunch star—crispy edges, fluffy centers, and plenty of staying power.
  • Want something more decadent? These Sourdough Protein Bars also pair perfectly with a hot cup of coffee and a little almond butter drizzle.
  • Need ideas for inclusions, flavors, and flour swaps? Check out the main hub: Best Sourdough Inclusions: Savory & Sweet Add-Ins That Actually Work

All of these are built to support your goals—fueling your body with real food, using sourdough discard in creative ways, and staying delicious every step of the way.

Whether you need a healthy post-workout snack or a portable breakfast that won’t leave you crashing by 10 AM, these sourdough protein bars are it. Ready to give your snacking game a delicious upgrade?

For more insights into choosing smart, protein-packed snacks on the go, check out this list of high‑protein snacks from the Cleveland Clinic — it’s full of practical ideas and nutrition tips.

These bars aren’t just a feel-good snack—they’re backed by real food principles, versatile enough to fit into your routine, your pantry, and your goals.

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