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TOPIC: Homemade protein bars

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July 16, 2012 9:52 AM
Does anyone have a recipe for high protein, low carb/sugar protein bar?
July 16, 2012 10:20 AM
LEMON-BANANA-CRANBERRY BARS


3 scoops vanilla protein powder
3 tsp baking powder
8 tsp Splenda
4 eggs
1/4 cup of Flax Seed oil (or olive oil)
1/4 cup water
1 cup cranberries
2 tsp vanilla extract
2 tsp lemon extract
2 tsp banana extract

Mix together dry ingredients.
In separate bowl mix together eggs, oil, and extracts & beat well.
Add to dry ingredients to second mixture, combining well.
Add water and cranberries. Should be a wet consistency like a cake mix.
Pour into Pam-sprayed square cake pan.
Cook at 325 for 10-15 minutes until a toothpick comes out clean. Sometimes may take longer to cook, depending on type of protein powder used.
Cut into four squares. Each square has about 20 grams of protein, 4.13 grams of carbs.
  9401631
July 16, 2012 10:35 AM
This is a base protein bar recipe in which you can add you own flavors.


1.5 cups oat flour (I grind my own oat flour in my food processor or blender from old fashioned oats, but if you are in a rush you can just use old fashioned oats instead of oat flour, the bars will just be a little chewier)
3 scoops vanilla whey protein

1 Tbsp baking powder
1/2 tsp salt
1/3 cup Splenda

3 egg whites
1 cup unsweetened vanilla almond milk

1/3 cup unsweetened applesauce or 1 3.5oz container of fruit flavored baby food (whatever flavor extract you use will determine what you want to use here, such as banana extract and banana baby food)

¼ cup fat freeGreek yogurt
2-3 tsp of extract of your choice (you could do 1/2 and 1/2, i.e. 1 tsp almond extract, 1.5 tsp orange extract)
Any other flavors/nuts of your choice (nuts, peanut butter, unsweetened cocoa powder, instant coffee, etc)

Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.

************************************

In a large bowl combine: (whisk together)

oat flour + vanilla whey protein

baking powder

tsp salt

Stevia in the Raw or brown sugar xylitol/regular xylitol (I like Ideal brand)



In a medium bowl combine: (whisk together & add to lrg bowl)

egg whites

unsweetened almond milk (Almond Breeze)

fruit flavored baby food or unsweetened applesauce if you don't have baby food handy

Plain Greek yogurt

-Any other flavors or nuts you are adding to recipe.



Mix dry and wet ingredients well. Pour into prepared pan. Bake for 25 to 30 min or until knife comes out clean when placed in center. (Mine was closer to the 30 minutes but this will vary depending on your oven). Let cool for 10 min. Bars will be dense.



Makes 16 squares 1 square = 55 calories, 1g fat, 6.4g carb, 5.5g protein, 1g sugar (this will vary if you put nuts, peanut butter, or unsweetened cocoa powder in your bars). 4 squares = 1 serving if eating as a small meal. 2 bars = serving size if using as the starchy carb in your meal.

A. PUMPKIN PROTEIN BARS


Nutrition: 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Ingredients:
½ C splenda

1 - 4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
4 large egg whites
1 - 15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
½ cup almond milk

Directions:

Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
Makes 24 squares.












B. CARROT CAKE PROTEIN BARS




Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 grams

makes 16 squares, 2 squares per serving




Ingredients:

1 cup oat flour
2 scoops vanilla whey protein
2 tsp cinnamon
1/2 tsp baking soda
1/4 tsp salt
1/8 tsp allspice
1/8 tsp nutmeg
4 egg whites
3/4 cup Splenda or Truvia

8 oz baby food carrots
4 oz water

Preheat oven to 350 degrees.


Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.


Mix egg whites, Splenda, baby food carrots and water (optional) in a bowl.


Add wet ingredients to dry ingredients and mix together.


Spray glass pyrex dish with non-stick butter spray.


Pour ingredients into dish.


Bake 20-30 minutes.





C. TURKEY MEATLOAF MUFFINS



Ingredients:

2 lbs ground turkey (or chicken)
3 egg whites
1 cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tbsp garlic powder (2 cloves minced)
1 small onion (finely chopped)
2 celery stalks (finely chopped)

Directions:

Preheat oven to 375 degrees.

Spray muffin pan with canola or olive oil.

Mix all your ingredients together in one large bowl.

Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.

Bake for 40 minutes.

Makes 12 muffins.
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams

Women eat 2 muffins

Men eat 4 muffins





D. CHOCOLATE PROTEIN BARS




Ingredients:
1 cup Oat Flour
4 Egg Whites
2 scoops Vanilla Whey Protein Powder
½ cup Splenda, Truvia, or Ideal
½ tsp Baking Soda
¼ tsp Salt
8oz Berry flavored Baby Food
3 tbsp Baking Cocoa
4oz Water

Directions:

Preheat oven to 350 degrees.
Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
Mix wet ingredients (egg whites, Splenda, Berry flavored Baby Food,Water) together in a medium sized bowl.
Add wet ingredients to dry ingredients and mix together.
Spray cooking dish with a non stick butter spray and add batter to dish.
Bake 20-30 minutes in oven.

Makes 16 squares, serving size=2 bars.

Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams
  14300300
July 17, 2012 9:11 AM
Thanks ladies!!
July 17, 2012 9:23 AM
BUMP for the lemon-cran-nanner one.


Here's my go-to 5-min no-bake:

2 cups oats
5 scoops choco or choco chip protein powder
8 tbsp natural PB
1 tbsp milled flaxseed
1/4 cup water

Mix all ingredients together, folding my hand (very sticky). Line 9 x 9 pan with wax paper. Mash "batter" into lined pan; make sure to mash it into the corners and try to make it flat. Freeze for ~2 hours. Cut and keep in fridge.

I get 12 bars out of this at:
174 cal
13 carbs
7 healthy fats
15 protein
2 sugar (awesomely low!)
78 sodium
  5110833
July 17, 2012 9:25 AM
There's a TON of other good protein bar recipes if you'll use the "search" function. Enjoy!
  5110833
July 17, 2012 9:28 AM
bump
  22288329
July 17, 2012 10:13 AM
bump
July 17, 2012 10:15 AM
bump
July 17, 2012 10:17 AM
These are from Jamie Eason:


Low-Carb Apple Cinnamon Protein Bars Recipe

Nutrition Facts:

Makes 16 squares
1 square = 64 calories, 2.4 g fat, 4 g carbs, 8 g protein

Ingredients:

4 scoops vanilla whey protein powder
1/2 cup almond meal/flour
2 tsp baking powder
1/4 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
3 egg whites
1/4 cup stevia (raw) or Xylitol (increase carb count by 1g)
1/2 cup fat-free cottage cheese
1 tsp vanilla extract
1 medium apple - grated (large holes)

Directions:

Spray an 8-by-8 inch Pyrex dish with non-stick spray. Preheat oven to 350 degrees. In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and allspice. Whisk together and set aside.

In a smaller bowl, combine egg whites, no-cal sweetener, cottage cheese and vanilla. Whisk until well incorporated and then add the wet ingredients to the dry and mix again.

Fold in grated apple and mix until combined.

Pour batter into the prepared dish and bake at 350 degrees for 25 minutes.
  26116856
July 17, 2012 10:17 AM
bump for the 5 min no bake one. smile
  22365349
July 17, 2012 10:19 AM
the best protein bars you will ever make, i guarantee it. Not my recipe, but i have made these once before and they are AWESOME!!! can be a little expensive to get all the ingredients but well worth it in my opinion

I got a low carb and a high carb one

-1c milk or 1c unflavored almond milk (higher v lower carb)
-1.5 scoops casein - COOKIES AND CREAM
-80g Blueberries - They taste the best IMO; have tried strawberries and mixed berries.

Tastes like blue berry cake batter ice cream

It is like 26g CHO/5g fat/46 protein vs 14g CHO/5g fat/38g Pro.



This one is from the same guy, but a little different in ingredients and also size

-3c milk or 3c almond milk
-6 servings Kashi GoLean or you can use several cups of oatmeal but I like how I get the soy protein with go lean and also the crunch factor it adds.
-12 servings CHOCO PB MYO - Please don't be a dumb **** and use something else!
-4 servings casein - I like C n C or Choco PB ON, but don't think it matters much so long as you got the choco pb myofusion
-2 servings Natty PB or Almond PB

I recommend mixing the protein powders and the milk/almond milk before the other ingredients or else you will find it nearly impossible to get all the powder mixed. I also sometimes add a bit of water if I am having trouble mixing. I keep track of how much every ingredient weights then divide the total by 10 which equals how much each bar should weigh if I want 10 bars.

Macros should be roughly 20g CHO/8g Fat/48g PRO per bar with the entire recipe yielding 10 - usually my first bar is me licking 170 grams of ingredients out of the mixing bowl lol.

these bars are suppose to be frozen!!!

i'll say it again, i am not the creator of these recipes but i have made them before and they tasted like snickerdoodles!!!
July 17, 2012 10:20 AM
Bump!
  6916580
July 17, 2012 10:21 AM
mmmm! I'm going to have to try some of these!!
July 17, 2012 10:21 AM
Bump
July 17, 2012 10:21 AM
bump!

i just bought a vanilla protein powder... after reading all these i have buyers remorse for not ordering the chocolate!
  20409350
July 17, 2012 10:22 AM
Bump thanks for the recipes!
July 17, 2012 10:23 AM
bump
July 17, 2012 10:26 AM
Def want to try making some of these! Thanks for sharing :)
  10175388
July 17, 2012 10:26 AM
bump!
  16040377
July 17, 2012 10:27 AM
Bump, Thanks!!
  11111053
July 17, 2012 10:29 AM
Bump. Looks like a lot of good recipes
  19309479
July 17, 2012 10:30 AM
These are good recipes. I'm diabetic & I can even eat these!! Thanks so much!
July 17, 2012 10:33 AM
I am a die hard for Kate's Real Food Tram Bar....All organic....www.katesrealfood.com


The other recipes sound yummy, too....I'm just not a baker....
Edited by cloveraz On July 17, 2012 10:37 AM
  12216992
July 17, 2012 10:34 AM
bump for later

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