These Paleo Cashew Protein Bars are savory, salty, and crunchy. A great on-the-go snack that is full of protein and healthy fats.
I came up with these bars out of necessity, but guess what? They also taste amazing! My husband has blood sugar issues and needs to eat on a regular basis to keep his sugars under control. We have found that nuts are the best thing to carry and cashews are the only nut he can eat without getting a stomach ache, but buying large amounts of cashews can get expensive! Cashew pieces are much cheaper so I decided to make a savory bar with them. There are some paleo bars that can be bought, but most are heavy on the sugar or are super pricey. These are quick to make and last up to two weeks. They may actually last longer, but that is how long it took him to finish them. He brings them to work for a mini meal between breakfast and lunch and they work out great. Each bar has 10 grams of protein which is the perfect amount and he really enjoys them.
The most time consuming part of this recipe is chopping the nuts. You can give them a rough chop on a cutting board with a knife or you can put them through a nut chopper. Either way, it should only take 10 minutes tops.
Here are the ingredients you'll need: 2 large eggs, 3 ½ cups chopped raw cashews, salt, onion powder and garlic powder, coconut and almond flour, melted coconut oil, and fresh rosemary.
Mix all the dry ingredients in a medium bowl, then add the eggs and coconut oil.
Mix it until it is fully combined and dump it onto a sheet tray.
Shape into a 10x8 rectangle. I find using my hands for this is the easiest. Try to make the thickness as even as possible so it cooks evenly. Bake it for 25 minutes, remove from the oven and cut into 12 bars while they are still warm. Place back in the oven for 5 more minutes, let fully cool and store in a closed container for up to 2 weeks.
A couple things to keep in mind:
- If you don't use raw unsalted cashews then you need to leave the salt out. They will be too salty if you add the written amount.
- I find the easiest way to cut these is with a bench scraper. It makes nice, even cuts- if you don't have one then I suggest using a large knife.
- You could also break this up and serve it as a savory granola.
You will love the freshness of the rosemary, the light garlic and onion flavor, and the crunch of the cashews. These paleo cashew protein bars are great to keep on hand. Keep one in your car or in your purse for a quick snack for those busy days.
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Paleo Cashew Protein Bars
Ingredients
- 3 ½ cups chopped raw cashews
- 2 tablespoon coconut flour
- ½ cup almond flour
- 2 tablespoons fresh chopped rosemary
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 ½ teaspoons salt
- 2 eggs
- 3 tablespoons coconut oil
Instructions
- Preheat oven to 300° and line a sheet tray with parchment paper.
- In a large bowl, combine chopped cashews, coconut flour, almond flour, rosemary, garlic, onion powder, and salt. Mix until combined.
- Add in eggs and coconut oil and combine until mixture is fully wet.
- Dump onto the sheet tray and press into a 10x8 rectangle.
- Bake for 25 min or until lightly brown around the edges. Take out and cut into bars.
- Place back in the oven for 5 minutes.
- Let fully cool and store in a airtight container for up to two weeks.
Nutrition Information
Kelsey A says
What a great idea to make savory bars! What could be used as an egg substitute in these?
Jessica DeMay says
Thanks, Kelsey! I haven't tried, but you could try a flax or gelatin egg.
Judy Boehr says
This is a lovely addition to our Whole 30... so nice to have a compliant emergency food... and so nice & crunchy! Yay! (I made mine with alomnds, cashews & walnuts... yum!)
I love that it is savory rather than sweet since I have a serious sugar addiction that I am trying to tame this was perfect! Thanks for the creative way you are addressing your hubby's tummy issues and we get to benefit!
One question: have you tried this recipe with pecans & perhaps cinnamon, nutmeg,coconut but no additional sweetener? If so, how did that go?
Thanks again!
Jessica DeMay says
You're welcome, Judy! I have not tried it with pecans and spices but I think that would be delicious. Not sweet, but the seasonings can lend a natural sweetness that won't feed that sugar desire. I hope you try that. Thanks for making them and for the feedback!
Tania says
Hi, do you reckon I can substitute the eggs for flax eggs? Egg allergy 🙁
Jessica DeMay says
Hi Tania- that should work! Hope you enjoy!
JANET CARMICHAEL says
Don't get me wrong these sound delicious but I have to say I am becoming a little disconcerted with the Paleo world and their use of the phrase "protein bars". I am a big believer of healthy fats but no one seems to caution that as a "snack", this bar is packing 21 grams of fat. Yes, good fat but fat is truly not an easy source of energy and is hard on the digestive system when not in balance through the day. At 21 grams for an average woman, one bar will take up about 25% of your daily total intake. That leaves little room for fat in meat, fat to cook with, salad dressings, etc.
Again, I love the sound of it but eventually a heavy fat diet, i.e. more than 35% of your total intake will show up in your energy levels as fatigue and will definitely show up in your work outs as "blah".
Jessica DeMay says
Sorry you're not happy with the bars, Janet! Sounds like they aren't a good fit for you and your diet.
Ann G says
I've just recently come across your site & I love it. Question: I just can't do coconut oil. I always smell & taste it & I just can't force myself to eat it. Could I use another light oil, like avocado oil, instead? Thanks!
Jessica DeMay says
Thank you so much Ann! I'm so glad you found me and I hope you enjoy some of my recipes!! The coconut oil isn't detectable in this recipe, but you can definitely use another oil. Avocado would work great! I hope you try these- they are delicious! Let me know if you have any other questions. 🙂
carole landry says
you can also look for deodorized coconut oil (Maison Orphee sells one) as does Omega Nutrition
Jessica DeMay says
Thanks for the tip Carole 🙂
Amy@wholesomelicious says
Never thought to make a protein bar that wasn't sweet. Love this idea!
Jessica DeMay says
Thanks Amy! I knew I needed an alternative to those sweet bars and these came out so good! 🙂
Zainab says
Protein bars are the best snacks!! I love how much you packed into these 🙂
Jessica DeMay says
Thanks Zainab!
Jenna says
Love the idea of a savory protein bar! I wish nuts weren't so expensive, they are a great healthy snack! Great tip on buying cashew pieces 🙂
Jessica DeMay says
Thanks Jenna! Yes, we go through SO many nuts, I try to find ways to cut cost a little! 🙂
Kennedy Cole| KCole's Creative Corner says
I love that savory and salty combination! And cashews are my favorite nut, so these bars look SOOOO delicious!
Jessica DeMay says
Thanks Kennedy! Cashews are my favorite as well! 🙂
Mary Ann | the beach house kitchen says
Jessica your husband is a lucky man! These look AND sound great!
Jessica DeMay says
Thanks Mary Ann! I'm pretty lucky to have him 🙂
Ashley @ Fit Mitten Kitchen says
Love this take on savory cashew bars! Sounds so good!
P.S. So glad you commented on my insta! Love finding Michigan peeps 🙂 Just read your "about me" and I too am a HUGE fan of Sally's Baking Addiction... part of the reason I fell in love with blogs and started my own! She has got some killer recipes. 🙂
Jessica DeMay says
Thanks Ashley! This is so cool that we connected! 🙂 Yes, Sally is a huge inspiration! I am hoping to meet her this fall on her book tour 🙂