Anyone have a recipe for a Homemade Protein Bar?

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    Jan 23, 2009 7:51 AM GMT
    I'm looking for a homemade protein bar recipe, but there are a lot of them on various websites and some don't look all that appetizing. When I'm at work I don't really have the means to do a shake in the afternoon and protein bars are expensive. I tend to eat mostly whole foods anyways. Anyone have any suggestions for a tasty and good for you option?

    Just some preferences for what I'm looking for:
    - no soy
    - low in unnatural sugars (fruit sugars and honey okay)
    - lower in carbohydrates
    - little to no sat fat or trans fat
    - 15-25g or more of protein
    - omega 3-6-9 are good, but not nec.
    - tastes good!
    - don't like pb much, but i'll eat it if i have to...
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    Jan 23, 2009 2:38 PM GMT
    Sorry guy...

    I thought I had what you were looking for, but I pulled the recipes (yanked out of a Healthy Eating magazine over the summer, but have yet to try them) and realized after reading your criteria they don't make the cut. Although they do sound delicious.

    If you would like the recipes anyway, just let me know. They were for Nutty Popcorn Bars and Almond Oat Bars.

    Good luck with your search.
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    Jan 23, 2009 3:16 PM GMT
    Optimal Nutrition Protein Powder
    whean bran
    wheat germ
    ground flaxseed
    dried berries
    cinnamon (and/or cocoa powder)
    based in water (or milk or rice/almond milk as you please)
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    Jan 23, 2009 3:53 PM GMT
    these are pretty good bars. read reviews and see what others have substituted for ingredients. good shit.

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    Feb 10, 2009 4:35 AM GMT
    I followed that last recipe, and... let's just say I didn't care for it. Bad texture, mediocre taste, costly ingredients with all the chopped dried fruit.

    So.. I took that recipe and reworked it. I used to bake cookies a lot, so I learned some tricks. Despite some mix ups in measurements, it turned out like a banana protein bread.

    Banana Protein Bread
    Start the oven heating to 350 degrees F

    - 6-7 oz of Tofu (Smooth is recommended, but I don't know if it really matters. It's going to get blended anyways)
    - 1 Mashed Banana (really old brown ones will work. Just don't use ones with mold..)
    - 1 Egg (Largish)
    - 1/2 tsp Salt
    - 1 tsp Baking Soda (baking soda and salt make baked good rise, so if you want them flatter, leave this out)
    - 1/4 cup brown sugar
    - 1/4 cup apple juice (water probably works, too)
    - 1/2 cup blue berries

    Take all this stuff and blend it (I used a hand blender). It should be smooth with blue berry skins floating around.
    Once you have that, mix it with dry ingredients:

    - 2 TBSP Wheat Germ
    - 1 Cup Whole Wheat Flour
    - 1/2 Cup Oatmeal
    - 1 Cup Protein Powder (I used vanilla casein powder, but it may taste good with a variety of other types or even flavors... don't know)

    Mix this up until it's a consistent paste.

    Take out dough chunks and roll them with your hands into a tube (if you roll them on a surface, it will likely stick). Roll those tubes over chopped nuts of whatever type you like (I used assorted). You then put some parchment paper over a pan or glass casserole.. whatever you have that's oven safe, and put them right next to each other in/on the parchment covered pan/casserole.
    --Don't grease!--
    If you have a pan that tends to burn your baked goods, the parchment should help. If it still happens, try putting foil underneath. It works great.
    - Cook for 35 minutes.

    Note on the size of the tubes of dough: You can make them as narrow or as large as you like. I Found I liked long but narrower inch to inch-and-a-half wide tubes. They baked out to be about 2 inches in diameter, and I cut them out to be snack sized bars from that.

    If it makes 10 servings, I think it comes out to be about 15 grams of protein per bar, with the egg and tofu.
    Oh, because it has egg, eat it within a work week or refrigerate them.
  • Posted by a hidden member.
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    Mar 10, 2009 2:43 PM GMT
    I got a whole heap of bar/snack type recipes from a site I used to frequent and have put them on my web hosting:

    They were a little hard for me to understand, being that I am Australian and all the ingredients for American based - Kashi cereal? wtf? heh

    Hope you find them helpful icon_smile.gif