A fantastic snack that is easy to carry and holds for a whole day – without being in the refrigerator. From experience, it’s not as popular to pick up eggs or a can of tuna when you’re among people and cottage cheese will not carry a whole day without going off.
Bars often hit the sweet spot here, they are a perfect solution! Unfortunately, some meal replacement protein bars in the shops aren’t too good. Some of them taste great, are high in protein but have a long list of ingredients, some being so long that they are difficult to pronounce and having lots of unnecessary calories. If you eat them, you should be made aware that they are being disguised as candy.
This is why homemade protein bars are GOLD! They do not need to be baked and is extremely quick to make. You know what is in them, you can vary the carbohydrate and protein content to match needs AND the flavor/ingredients to make them nutritious and delicious.
It’s a great idea to make a big batch, place them in aluminum foil and store in the freezer. Perfect to take on trips/work/school/outings/etc.
This recipe is one of my favorites and it tastes almost like eating a chocolate bar, but much healthier and with natural ingredients that will keep your blood sugar stable and saturating well on because of the relatively high protein content.
- 4 cups rolled oats (about 140g)
- 2 cups whey protein powder chocolate
- 0.5 cups chopped almonds
- 2 tbsp grated coconut
- 1-3 tbsp coconut flour
- 0.5 cups of unsweetened applesauce
- 1 tablespoon honey or agave syrup
- 0.5 cups almond butter (or other nut butter)
- 0.5 cups of any milk
- Mix all dry ingredients in a bowl.
- Stir together the wet ingredients in a separate bowl and then pour over the wet. Mix everything together thoroughly with a spoon or with your hands (if you do that I like to eat the batter on your hands.
- Dress a rectangle baking pan (approximately 15-20x 15-20 cm) with plastic wrap and foil makes twice as long as the pan so you can fold it over. Add the thick batter into the bottom, fold the foil over the shape and press the batter into an even layer in the bottom.
- Set in the fridge overnight or at least 2 hours, then remove and cut into 8 pieces.
- Per bar
- 192 kcal
- 13g protein
- 16g carbohydrates
- 8g fat