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September 7, 2009 / Angela McCuiston

Protein Bar recipes

Lots of people eat protein bars.  While they’re ok as an ocassional thing, you are far better off making your own!  Here are a few recipes that I’ve gathered to help you out.

Another really great website that I love to visit for various dieting concoction recipes is:

http://eatoxygen.blogspot.com

FUDGEY CARAMEL PROTEIN BARS

4 Tbl butter
1.5 Tbl unsweetened cocoa powder
2 Tbl DaVinci Chocolate SF syrup
2 cups Optimum Nutrition Chocolate
Whey Protein
1 cup coarsely chopped nuts

Melt butter in large bowl in microwave. Whisk cocoa in well, then SF syrup. Incorporate protein powder. Add chopped nuts Press into wax-paper-lined 9×9 pan & refrigerate. Caramel consistency, and much better than any of my old fudge recipes. Plus, no wasted calories. High Protein snack or dessert. Best cold.

FUDGEY-NUTTY BARS

2 and 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped almonds
1 tsp vanilla
1 tsp peanut butter
1/4 cup Splenda

Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave. Mix together very well and then add splenda & vanilla, mixing well again.

Add walnuts and protein powder and mix. It will be difficult and messy to mix,
you will have to use your hands near the end to knead it all together, squeezing so that the powder is incorporated into the mixture.

Now place in an 8×8 0r 9×9 baking pan,  flatten and refrigerate. When cooled and hardened, cut into 8 bars. Per bar: 21 grams protein, 3.15 carbs. This will vary according to the protein powder you use.  Optimum Nutrtion was used in this recipe and it has 22g protein and 1.5g carbs in each scoop.

8 oz fat free cream cheese
4 scoops protein powder ( i use chocolate)
3 cups whole oats
1/2 cup splenda
Dash of cinnamon ( to taste)

Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.

add the oats and mix with the mixer until you have a fairly homogeneous mixture.

note if it is too thick add a 1/4 cup of milk or water

spray an 8×8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour.

I cut mine into ten bars for a breakdown of

154 cals, 17.8g carb, 15g protein, 1.8 g fat

Meal Replacement Bars

Ingredients
2 Egg Whites
1 Whole Egg
3 Packets Quaker Oats (Raw) (Maple & Brown Sugar)
6 Scoops Whey Gourmet Root Beer (Any Flavor will do)
Splenda (however much you want)
3tbs Wheat Germ
1% Milk (around 200ml)
2 BioBest Yogurt (any yogurt will do)

Steps
1. Put everything into the bowl
2. Mix it together until you cant tell anything apart
3. Pour altogether onto a baking pan
4. Heat oven to 350
5. Bake for 10-20 Minutes (I cant remember exactly how long but just start checking after 10)
6. Take the pan out of the oven
7. Cut into 5 equal pieces
8. Top with more Splenda 😛
9. Enjoy

Macros Per 1 Piece
Approx. Protein 36 Carb 36.4 Fat 6 Cals 342

Macros For Entire Pan
Approx. Protein 180 Carbs 182 Fat 30 Cals 1710

This is probably the best homemade bar for someone following a 40/40/20 Diet. I like having one half before a workout and one half after.

EDIT: The macro ratios are 42% 42% 16% If you want more fat just make all three or two of the three eggs whole

Chocolate Peanut Butter Protein Cupcakes

I just tried these and they were awesome. I’ll eat two in a meal for 15 carbs (frosting not included), 10 grams of healthy fat, and 24+ grams of protein.

Ingredients:

1 Scoop Chocolate Whey Protein
1 Large Egg White
1/4 teaspoon baking powder
1 Teaspoon Natural, Unsweetened Cocoa Powder
2-3 Packets Splenda
1/8 Cup Coffee
1 Tablespoon Water
Dash Cinnamon
Dash Salt
1 Tablespoon Natural Peanut Butter

Chocolate Frosting:

1 Tablespoon Sugar Free/Fat Free Pudding Powder (heaping tbsp)
1/2 Teaspoon Milk
1/4 Teaspoon Natural Cocoa Powder, Unsweetened
1 Packet Splenda

Mix all ingredients for the cupcakes togther besides the peanut butter, and refrigerate for 5 minutes. Melt the peanut butter in a microwve until it is runny, and mix it into the chilled cupcake mixture. Preheat oven to 450 degrees farenheit.

In a cupcake baking pan (normal-size), spray some non-stick cooking spray into two of the cups until thuroughly coated. Using a spoon, ladel mix equally into each of the two cups until they are equally filled a little bit above the healf-way point. This doesn’t need to be perfect, just make sure that there is enough room from the top so hat itwont overflow when baking.

Slide the pan and mix into the oven and bake until the mixture has risen, but is not entirely cooked. Test this by piercing one of the cupcakes with a butter knife. If it comes out with mix on it, you are good to go. At this point, reduce the heat to 300 degrees farenheit, and bake until a butterknife pierced through one cupcake comes out clean, and the tops are cooked.

Remove the tray from oven and let it stand for 1 minute, and remove the cupcakes using a small spatula, butterknife, or spoon. Top with frosting if you desire (frosting is made by combining its ingredients thuroughly, and chilling in a freezer until it ‘firms’ up a little bit).

Other tips:

-Replace chocolate whey and cocoa powder with vanilla whey and lemon-flavored sugar free/fat free pudding powder for a lemonbar variation. Remove cinnamon.
-Fill with fresh fruits or light creames for a real dessert.
-Add a tablespoon of ground oats for each cupcake you will be making to make them more filling.
-Add a hint of mint extract, coconut milk, or natural mashed pumpkin for extra delight.

Coconut Chocolat Balls:

24g Protein, 10g Carb, 9g Good Fat per ball
——————————————————————————-

1- mix in blender 1/2 cup water and 6 scoops of chocolat whey adding one scoop at a time until you get a thick chocolat syrup ( I use extreem power whey isolate) .

2- add 2 egg whites and 1/2 cup of oatmeal and blend again.

3- poor the content from the blender into a large bowl.

4- add 120g All Natural Peanut Butter and mix manually.

5- add another 1/2 cup oatmeal and mix manually.

6- Make 10 balls of equal sizes with the resulting mix.

7- Roll the balls into shredded coconut ( I calculated about 25g of coconut for all)

8- Place balls into cooking pan and cook in oven at 325F for 10 minutes, turn them over and cook for another 10 minutes.

enjoy!

__________________________________________________________________________

This recipie contains only natural, whole foods (with the exception of the protein powder) and tastes AMAZING, you have to try it. I invented it a couple of hours ago and the first batch is incredible, I’ll never have another commercial protein bar ever again.

– 1/2 tsp. cardamom
– 1/2 tsp. cinnamon
– 1/4 cup dates (chopped)
– 1 cup egg whites
– 1 cup fat free milk
– 2 tbs. flax seed (ground)
– 2 tbs. natural peanut butter
– 2 cups rolled oats (toasted)
– 6 scoops protein powder (I used ON chocolate whey)

1. Preheat oven to 200 degrees

2. Coat medium size baking pan with non-stick spray

3. (Optional) – Toast the oats in a dry skillet over medium-high heat until slightly browned & crisp

4. Mix oats, egg whites, and milk together in a large mixing bowl. Add 6 scoops of your favorite protein
powder and mix thoroughly. Add dates, flax seed, and peanut butter, and mix well. Add salt, cinnamon, and cardadmom and mix thoroughly.

5. Pour the batter into baking pan and cook for 30-60 minutes or until you reach the desired moisture level.
(alternatively, you can cook at a higher temperature, around 350, for less time, but I’ve heard conflicting reports on how high heat denatures the protein, I’ll let mine go lower, for longer)

6. Remove from oven and place in refridgerator to cool. Cut into 9 equally sized bars

For 9 Bars, each has approximately:

~ 210 calories
~ 21g carbohydrate
~ 5g fat
~ 3g fiber
~ 23g protein

Enjoy! Tell me what you think!

This came from ABCbodybuilding.com

INGREDIENTS

10 tbsp. natural peanut butter
5 egg whites
5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well)
2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
1/2 cup soy milk

DIRECTIONS

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick ‘sticky’ mixture is present.

Smooth the thick mixture into a 13×9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts

Serving Size: 1 Bar

Calories: 220
Protein: 20.1g
Fat: 10.1g
Carbohydrates: 15.1g
After all that, if you still want to go out and get a protein bar, I’ll put a plug in for my favorite: Power Crunch Bars,

endorsed by my favorite athlete, Monica Brant.  These suckers have 200 cals, 12-14g fat, 10c and roughly 12-14g protein.  A nice snack and it tastes like a cookie to boot, so it will keep you on track with your diet!

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9 Comments

Leave a Comment
  1. Low Fat Protein Bars / May 17 2010 5:46 PM

    Oh wow, amazing recipes for people wanting to do it at home, thanks.

  2. Andreas / Jul 5 2011 4:17 AM

    Very nice recipes ! I tried some of them, they are great !

    Nice summary

    Nutreas Whey Protein
    http://www.nutreas.de/shop/de/whey-protein.html

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    • Angela McCuiston / Jun 21 2013 12:11 PM

      I do, but like I’ve mentioned several times, I don’t use this blog anymore as my blog has moved to http://www.musicstrong.com (including all of the articles on this one) and I get much less spam over there. Are you using wordpress? Try Askimet.

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