Tired of paying 29.99€ for 12 protein bars ? TRY THIS!

muffinn

Here's a recipe for tasty, chewy, snickers-like home made protein bars.

What you need:

70g good quality non added sugar peanut butter (2 tablespoonfuls)
180g whey protein powder (6 scoops, I used chocolate flavour)
90g rolled oats (around 3 WPC scoops)
30g ground flaxseed (3 tablespoons, preferably freshly ground)
20g maple syrup (1 tablespoon)
30g whole almonds (around 25 almonds)
120-150ml of water



Combine peanut butter, whey protein, rolled oats and flaxseed in one large bowl and mix it together. Start adding water and keep mixing everything using your hand (the best way to do).



Keep mixing until there is nothing dry left in the bowl and sticky batter is formed. Now add maple syrup with almonds and mix it thoroughly.



The next thing to do is to form it in a flat shape. To make it easier you can use ziplocked freezer bag, fold it in half and spread the batter evenly.



Now put it in the freezer for 1 to 1,5h and cut into 7 equal bars.




Each of them yields:

266 kcal

25,7g of protein
12g of fat (of which 7,1g monounsaturated and 2,8 polyunsaturated fat)
12,5g of carbs (of which 3,2g dietary fiber)

I wrap them individually in tin foil and store in fridge.
Believe me, these bars taste amazing, are cheap, packed with protein, full of healthy fats and low in carbs. They are perfect as a meal replacement on the road.

Enjoy!

Transform

really surprised this post has not received more hits as its total winner and much work has gone in to it.

Cheers and I guess the people looking for threads on weight loss and low carb will eventually make these rather than looking for super expensive shop bought ones

Khannie

Legendary post. Thanks!

Dixie Chick

unreal, sounds amazing!! look amazing DROOOOL

_JOE_

I'll be making these these in the next couple of days!

RobAMerc

just a note of warning - probably pretty obvious really...

when making don't get distracted by the telly and add all the water at once - mine got far too wet and despite adding more oats and some physllium husk to try dry it out I'm left with a ( admittedly very tasty ) plate of sludge thats not really gonna be a runner wrapped as a bar.

other than that they are great thanks !

muffinn

Wow, thanks for your feedback guys.

Just a note here, flaxseed is the key ingredient when it comes to the texture of these bars. Thanks to gluey substance called mucilage you get the chewy-like consistency.

I presume you could replace the flaxseed with psyllium husk with the same effect but never tried it.

Wonkagirl

Looking forward to making a batch of these at the weekend for gaelforce. the amt of variations are just endless too! I'm going to add a scoup of ground hemp into mine, for instance. great source of protein.

if you wanted to cheat and make them a little bit rocky-roadish for the craic, you could add in a few of those tiny marshmallows.. no nutrional value or anything, but would look nice and all that:)

ETA- i think i'll be halving all the measurements- otherwise i'd be liable to scoff all 12 in one sitting, they're very more-ish looking

muffinn

Wonkagirl wrote: »

Looking forward to making a batch of these at the weekend for gaelforce. the amt of variations are just endless too! I'm going to add a scoup of ground hemp into mine, for instance. great source of protein.

if you wanted to cheat and make them a little bit rocky-roadish for the craic, you could add in a few of those tiny marshmallows.. no nutrional value or anything, but would look nice and all that:)

ETA- i think i'll be halving all the measurements- otherwise i'd be liable to scoff all 12 in one sitting, they're very more-ish looking

You actually get 7 bars out of the measurments and ye you can add bunch of other stuff like raisins, dried bananas, etc.

worded

Is honey not better for you than - 20g maple syrup (1 tablespoon) ?

muffinn

worded wrote: »

Is honey not better for you than - 20g maple syrup (1 tablespoon) ?

The nutritional breakdown is pretty much the same for both maple syrup and honey, except maple syrup is more watery so it has little less calories. Also it has significant amount of manganese among some other minerals and of course maple flavour beats honey

It's really up to you what you prefer.

eclectichoney

Do these keep ok out of the fridge?? i.e. for bringing around with you? Or do they tend to do mushy / melty if not refridgerated?

Thanks for the great post

muffinn

eclectichoney wrote: »

Do these keep ok out of the fridge?? i.e. for bringing around with you? Or do they tend to do mushy / melty if not refridgerated?

Thanks for the great post

I don't think they can melt unless you seriously heat them up.
I've been carrying few of them around with me for couple of hours. They tend to get a lil bit more sticky so I had hard times trying to unwrap them from tin foil. I might use plastic foil next time and see how it goes.

Wonkagirl

muffinn wrote: »

They tend to get a lil bit more sticky so I had hard times trying to unwrap them from tin foil. I might use plastic foil next time and see how it goes.

I'd say grease proof paper might be the best bet- that's what i'm going to use

again, thanks for the great post

seawolf145

muffinn wrote: »

Here's a recipe for tasty, chewy, snickers-like home made protein bars.


Enjoy!

Or you can try this very rich on protein

http://luna.pos.to/whale/jwa_v8_suzu.html

VonLuck

Might try to make these later. Thinking of replacing the almonds with some raisins.

I have a recipe for protein bars myself but these bars seem to have better nutritional values than my ones, at least with the protein! Cheers.

Wonkagirl

VonLuck wrote: »

Might try to make these later. Thinking of replacing the almonds with some raisins.
.

and im going to replace almonds with pumpkin seeds.. they're my favourite

ronsgonawin

Hi, great post, just wondering how there would look or taste if I used strawberry whey protein? Still have half a tub and want to try make these at the weekend! Has anybody tried it?

--Kaiser--

Any suggestions for oat replacement to make it gluten free?

muffinn

--Kaiser-- wrote: »

Any suggestions for oat replacement to make it gluten free?

Oats themself actually does not contain gluten but often are processed in the same factory as wheat and other grains so they may be contaminated.

The best thing to do is to ask for pure organic oats in your local health store.

poconnor16

This receipe is excellent - I cant wait to try it.:)

One question - these would not be suitable for the initial 'induction' phase of a low carb diet right? (But ideal for afterwards)

muffinn

poconnor16 wrote: »

This receipe is excellent - I cant wait to try it.:)

One question - these would not be suitable for the initial 'induction' phase of a low carb diet right? (But ideal for afterwards)

I believe it all comes down to your daily carbs intake. If eating those keeps you within the limit, I'd say it's ok.

Although I wouldn't eat them in late evening if weight reduction is your goal.

worded

muffinn wrote: »

I believe it all comes down to your daily carbs intake. If eating those keeps you within the limit, I'd say it's ok.

Although I wouldn't eat them in late evening if weight reduction is your goal.

Whats good in late evening if you just have to eat? e.g. You skipped a meal, had to work late. Or you had a long tough late cycle?

muffinn

worded wrote: »

Whats good in late evening if you just have to eat? e.g. You skipped a meal, had to work late. Or you had a long tough late cycle?

Generally you try to avoid carbs in your last 1-2 meals before going to bed. Exception can be made if your second to last meal is your post-workout meal but I still would limit the carbs to the minimum.

Basicly, any meal providing good source of protein and certain amount of healthy fats will do.

metamorphosis

Damn i am missing the peanut butter - gonna try some almond butter i think or cashew butter and might swap the maple syrup for molasses. Im on a big molasses kick at the moment. No one can understand how i like the stuff.

gavtron

I haven't heard of anyone eating molasses since I read To Kill a Mockingbird! Where do you get it?

metamorphosis

Dunnes!

Meridian do it.

Ruu_Old

Mmm they look savage. Thanks!

brianthebard

--Kaiser-- wrote: »

Any suggestions for oat replacement to make it gluten free?

coconut flour from the ethnic shop? That's what I'm thinking of using if/when I make these soon. This would also make the bars low carb for those asking about that.

ULstudent wrote: »

Dunnes!

Meridian do it.

Is molasses not just another name for treacle or what are the differences?

metamorphosis

brianthebard wrote: »

coconut flour from the ethnic shop? That's what I'm thinking of using if/when I make these soon. This would also make the bars low carb for those asking about that.



Is molasses not just another name for treacle or what are the differences?

Have not a clue tbh - i just picked up the molases as a honey substitute in a recipe.

Jarren

gavtron wrote: »

I haven't heard of anyone eating molasses since I read To Kill a Mockingbird! Where do you get it?

or here http://www.organicsupermarket.ie/shop/product/molasses-350g-meridian

RobAMerc

ronsgonawin wrote: »

Hi, great post, just wondering how there would look or taste if I used strawberry whey protein? Still have half a tub and want to try make these at the weekend! Has anybody tried it?

I made them with Strawberry whey - they are quite sweet, I'm not sure if the chocolate ones are the same

I still love them !

Wonkagirl

I made them with tiny marshmallows- not many, maybe just 4-5 per bar or thereabouts. As previously stated, no extra nutrional value in the 'mallows, but they make the eating experience very pleasant, makes it very rocky-road-esque!!

They're bloody divine, i think we all owe muffinn some serious e-high5s

Muirgheal

Am going to try my next batch using hazelnut butter- should work out ok I think.


Thank you Muffinn!

Wonkagirl

Muirgheal wrote: »

Am going to try my next batch using hazelnut butter- should work out ok I think.


Thank you Muffinn!

interesting.. report back. i have almond butter at home actually, apparently it's a slightly higher protein count than peanut butter although not quite as tasty

the variations are endless really, which is why it's such a great recipe.. hazelnuts themselves would be lovely too, crushed up. nyom nyom

have mine in greaseproof paper at home in the fridge, ate one of them yest eve, was like a scene from 'when harry met sally':D

Muirgheal

Wonkagirl, I would never have thought of using hazelnuts instead of the almonds- mmmm

(They are very "Harry met Sally"ish!)

dynamot

muffinn wrote: »

The nutritional breakdown is pretty much the same for both maple syrup and honey, except maple syrup is more watery so it has little less calories. Also it has significant amount of manganese among some other minerals and of course maple flavour beats honey

It's really up to you what you prefer.

would agave nectar work instead? I heard it is a better alternative to honey/maple syrup

El_Dangeroso

brianthebard wrote: »

Is molasses not just another name for treacle or what are the differences?

Molasses is black unrefined sugar with a treacle texture. It's actually pretty nutritious but it's still sugar and I wouldn't go nuts on it if I was trying to lose weight.

VonLuck

Just tried making a batch this evening. Tastes good but one problem - they are very sticky!

I followed the recipe to a T. Might be the whey or PB I'm using?

FreeAnd..

best recipe ever - just after tucking into one of the bars....was very sticky so probably needs less water...used organic Manuka honey instead of maple syrup and had no flax seeds but will play around to get a better consistency...

Thanks again

El_Dangeroso

You could dip them in desiccated coconut in order to remedy the stickiness.

Muirgheal

Update on hazelnut version- v. delish!!!

I crushed the nuts a bit so that there are finer pieces through the bars.

RobAMerc

Just an update...

For my latest batch - I dissolved some sugar free jelly into hot water and used that instead of plain water - it seems to make them stick together better. I also rolled them in desecrated coconut ( Thanks Temple_Grandin ) as well as swapping 50% of the oats with coconut too. They are much easier to handle as a result.

Some almonds and some hazelnuts - these things are too delish!

I hope muffin doesn't mind me posting changes to their original ( wonderful ) recipe ?

ApeXaviour

Ta Rob... nah I'm sure a low carb version is also appreciated

LavaLamp

just made my first batch of these using Strawberry Hemp protein and "very nutty museli" as my variations on the recipie - it's in the freezer, can't wait to try

muffinn

RobAMerc wrote: »

Just an update...

For my latest batch - I dissolved some sugar free jelly into hot water and used that instead of plain water - it seems to make them stick together better. I also rolled them in desecrated coconut ( Thanks Temple_Grandin ) as well as swapping 50% of the oats with coconut too. They are much easier to handle as a result.

Some almonds and some hazelnuts - these things are too delish!

I hope muffin doesn't mind me posting changes to their original ( wonderful ) recipe ?

Not at all. Go ahead guys and post your own modifications. I'll be trying them out as well

LFC5Times

Anybody else made these lately?

Hows they get on?

Might look into making them over the weekend if I get a chance!

LFC5Times

Tried to make these there, as per the original instructions in the first post.

An absolute disaster, real sticky, your hands get covered in it too and trying to get it into the freezer back is impossible, won't be trying these again.

RobAMerc

jeeze - sorry to hear that...

I made a fresh batch last night - took less than 10 mins + freeze time, they are cracking tasty and packed full of goodness!

perhaps try them with the jelly and some desecrated coconut ?

brianthebard

desecrated coconut lol.

RobAMerc

brianthebard wrote: »

desecrated coconut lol.

Ha ha - I keep doing that - I must have some weird urge to violate a poor coconut :eek: