I am so excited to share this recipe with all of you! It all started a few days ago when my house mate and I were at Savemart. Chelsea asked me which bar she should buy for breakfast and I told her that I avoid basically all bars in general (except Kind almond macadamia and Perfect Foods bars ). I think they tend to be full of mediocre and/or synthetic ingredients and are usually high carbohydrate and low protein. Disheartened, she ended up not buying any. When we got back to the house, I offered to try and make her a bar that was both high protein and not super high calorie so that she could munch on other things throughout the morning. After two trials, I am proud to present my recipe for homemade protein bars!
Each bar has 215 calories, 12 grams of fat (10 of them unsaturated!), 14 grams of carbohydrates, 4 grams of fiber, and 17 grams of protein.
Homemade Vanilla Protein Bars
10 tbsp almond butter
1 tsp vanilla extract
5 egg whites
5 scoops whey protein powder
1 cup oats
1/2 cup oat bran
1/2 dried coconut (I used reduced fat for this recipe to increase the fiber)
1/4 cup vanilla almond or soy milk
1 1/2 tbsp pumpkin (optional, I think)
stevia to taste
Directions – Preheat the oven to 250. Mix the peanut butter, vanilla extract, and egg whites in a bowl until smooth and homogenous. Add in the protein powder and stir until well combined. Add the oats, oat bran, coconut, pumpkin, cinnamon, and milk. Stir until well combined. Taste it and if it isn’t sweet enough for you, add a bit of stevia. I didn’t need to because the protein powder was sweetened enough. Pour into 2 greased pie tins (or you can use something square if you want them to be rectangular) and bake until the edges have separated from the tin.
To be honest, I should have paid more attention to how long I baked them for. Between 10 and 15 minutes? They will be soft throughout and a bit gooey in the very center. You don’t want to overcook them because they will be dry and not taste nearly as good.
Remove from the oven and let cool (you can put them in the fridge to speed process). Cut into 10 bars/slices.
These bars remind me of some of my favorite blogging friends who I know kick ass in the weight room. Ahem Lori , Lindsay , Ms Wood , April , Mimi , and Melisa .
Rolled oats * A prime source of fiber. Also contain potassium, phosphorous, pantothenic acid, and magnesium.
Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.
Cinnamon * In one study, after taking 1/4 – 1 tsp cinnamon daily for 40 days, all participants benefitted from a reduction of fasting blood sugar levels, blood triglycerides, and LDL (bad) cholesterol! It is very high in antioxidants and can help stabilize blood sugar levels, which will help prevent an insulin spike, and thus the storage of fat.
Almond butter * A great source of monounsaturated fats! These are the fats that raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels!