No Powder Protein Bar Recipe
1 cup rolled oats (or whole wheat flour)
2 Tbsp ground flaxseed or chia seeds (optional)
¼ tsp baking soda (optional)
Directions: Preheat oven to 350 degrees F. Mix all ingredients except for the chocolate chips into a large mixing bowl. Add chocolate chips if using them. Stir until well combined and dough forms. Roll out dough to ¾ inch thickness on a lightly floured surface.
Cut into desired shapes with cookie cutter or knife. Place on parchment paper lined baking sheet and bake for 10 minutes. Remove from oven and let cool completely before serving.
Nutrition Facts: Serving Size 1 bar (60g) Per Serving % Daily Value* Calories 70 Total Fat 3 g 5% Saturated Fat 0.5 g 2% Trans Fat 0.3 g Polyunsaturated Fat 0.7 g Monounsaturated Fat 1.4 g Cholesterol 15 mg 6% Sodium 60 mg 3% Potassium 130 mg 4% Carbohydrate 17 g 6% Dietary Fiber 2.8 g 19% Sugars 8.4 g Protein 3.3 g 6%
If you’re tired of paying for over priced bars so that you can hit your macro nutrients each day, then this nutritious recipe is perfect for you. At just 70 calories per bar, it’s filling and nutritious enough to keep your belly full and your macro nutrients in check! Each bar contains a whopping 20g of protein paired with 3.3g of fat and 8.4g of carbohydrates which is the perfect ratio for people on low to medium protein diets.
These bars are perfect for after a workout, in between meals, or even before bed. Make a large batch at the beginning of the week and portion them out each day so that you never have to hit up the vending machine or convenience store for a sugary bar again!
Sources & references used in this article:
Physicochemical changes in a model protein bar during storage by SM Loveday, JP Hindmarsh, LK Creamer… – Food Research …, 2009 – Elsevier
Soft matter characterisation of whey protein powder systems by SA Hogan, IB O’Loughlin, PM Kelly – International Dairy Journal, 2016 – Elsevier
Date bars fortified with almonds, sesame seeds, oat flakes and skim mik powder by S Al-Hooti, JS Sidhu, J Al-Otaibi, H Al-Ameeri… – Plant Foods for Human …, 1997 – Springer
Formation of microparticulate protein powder using a supercritical fluid antisolvent by SD Yeo, GB Lim, PG Debendetti… – Biotechnology and …, 1993 – Wiley Online Library
Product Appropriateness, Willingness to Try, and Perceived Risks of Foods Containing Insect Protein Powder: A Survey of US Consumers by R Ardoin, W Prinyawiwatkul – International Journal of Food …, 2020 – Wiley Online Library
Efficacy and compliance with cholestyramine bar versus powder in the treatment of hyperlipidemia by ME Sweeney, BJ Fletcher, CR Rice, KA Berra… – The American journal of …, 1991 – Elsevier
Effects of the addition of hemp powder on the physicochemical properties and energy bar qualities of extruded rice by K Norajit, BJ Gu, GH Ryu – Food Chemistry, 2011 – Elsevier