Baked Protein Bars

GF V SF HP Jul 30, 2025

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These easy to prepare protein bars pack 20 g of protein in less than 180 calories, require only 8 ingredients and 10 minutes to put together, and can be easily taken on the go. They're sugar free, gluten free, a good source of both healthy fats and fiber, and of course high in protein. They also boast a high contents of the micronutrients riboflavin, vitamin B12, calcium, copper, magnesium, manganese, and phosphorus. For other protein bar recipes, check out the following

- 1/4 cup (64 g) Natural peanut butter
- 3 scoop (90 g) Casein protein powder, unflavored
- 5 tbsp (25 g) Cocoa powder
- 1 tsp (3 g) Cinnamon
- 1/4 tsp (1.5 g) Salt
- 2 tsp (10 g) Vanilla extract
- 5 tbsp (100 g) Sugar free syrup
- 1 cup (240 g) Skim milk

1. Preheat your oven to 350F, and line a 9x5" bread pan with parchment paper. Lightly grease the paper

2. In a medium glass bowl, add the nut butter, and microwave for 30 seconds to soften. Add in the rest of the ingredients, and combine with a silicone spatula

3. Transfer the batter to the pan, and smooth out the top

4. Bake at 350F for about 45 minutes, or until browned and risen, and a toothpick comes out nearly clean. The internal temperature should be around 205F. It will be puffed up now, but collapse as it cools; this is normal

5. Let cool totally in the pan in the fridge before cutting into bars. I actually prefer the texture of these straight out of the freezer, but you can also store them in the fridge, or travel with them in an airtight bag

https://www.poormanprotein.com/recipes/baked-protein-bars

Servings: 5
1 bar
Calories: 181
Protein: 20 g
Fat: 7 g
Net Carbs: 6 g
Fiber: 3 g

Description

Time

Prep Time:

10 minutes

Cook Time:

45 minutes

Total Time:

55 minutes

Cost

Total Cost:

Cost per Serving:

$0.75

Ingredients

Serving(s)

1/4 cup Natural peanut butter

3 scoop Casein protein powder, unflavored

5 tbsp Cocoa powder

1 tsp Cinnamon

1/4 tsp Salt

2 tsp Vanilla extract

5 tbsp Sugar free syrup

1 cup Skim milk

Instructions

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Pictures: Shown

Preheat your oven to 350F, and line a 9x5" bread pan with parchment paper. Lightly grease the paper
In a medium glass bowl, add the nut butter, and microwave for 30 seconds to soften. Add in the rest of the ingredients, and combine with a silicone spatula

Transfer the batter to the pan, and smooth out the top

Bake at 350F for about 45 minutes, or until browned and risen, and a toothpick comes out nearly clean. The internal temperature should be around 205F. It will be puffed up now, but collapse as it cools; this is normal

Let cool totally in the pan in the fridge before cutting into bars. I actually prefer the texture of these straight out of the freezer, but you can also store them in the fridge, or travel with them in an airtight bag

Notes

Any nut butter will work. I've gone with peanut today because it was what I had on hand, but cashew butter, almond butter, tahini, sunflower seed butter, etc. would all be good as well
Either vanilla or almond extract are good options here
If you want to use whey instead of casein, you will need to double the milk to 2 cups (480 g). This is because whey tends to dry out baked goods in the oven, so anything baked with whey needs much more liquid. The raw batter with casein should look like a thick spread, whereas the raw batter with whey should look like chocolate milk. This is normal. Use a food processor to combine if necessary. Bake for the same amount of time (~45 minutes) at the same temperature (350F)

My protein powder is unflavored, but if yours is flavored then omit the sugar free syrup, and use 1.5 times the milk. If using casein, use 1.5 cups (360 g) milk. Otherwise with whey, use 3 cups (720 g) milk
You can also use non-dairy milk, water, whole milk, etc. in place of skim milk

Nutrient	Unflavored Casein & Skim Milk	Unflavored Whey & Skim Milk	Flavored Casein & Skim Milk	Flavored Whey & Skim Milk	Unflavored Casein & Almond Milk	Unflavored Whey & Almond Milk	Flavored Casein & Almond Milk	Flavored Whey & Almond Milk
Calories	181	201	184	208	172	183	170	180
Protein	20.3 g	21.2 g	21.0 g	22.6 g	18.9 g	18.3 g	18.8 g	18.3 g
Fat	7.1 g	8.2 g	7.1 g	8.3 g	7.5 g	9.1 g	7.7 g	9.5 g
Net Carbs	6.3 g	8.7 g	6.6 g	10.7 g	4.5 g	5.0 g	3.9 g	5.2 g
Fiber	3.3 g	3.3 g	3.2 g	3.2 g	3.4 g	3.5 g	3.3 g	3.5 g
Sugar Alcohol	2.0 g	2.0 g	0.0 g	0.0 g	2.0 g	2.0 g	0.0 g	0.0 g

Nutrition Facts

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Servings: 5

Serving Size: 1 bar

Calories: 181

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Total Fat: 7.1g (9%)

Saturated Fat: 1.4g (7%)

Polyunsaturated Fat: 1.3g

Monounsaturated Fat: 3.6g

Cholesterol: 13mg (4%)

Sodium: 335mg (15%)

Total Carbohydrate: 11.6g (4%)

Fiber: 3.3g (12%)

Net Carbs: 6.3g

Total Sugar: 4.0g

Sugar Alcohol: 2.0g

Protein: 20.3g (41%)

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Vitamin B12: 0.68mcg (28%)

Vitamin D: 0.58mcg (3%)

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Calcium: 404mg (31%)

Iron: 1.11mg (6%)

Magnesium: 89mg (21%)

Potassium: 316mg (7%)

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Caffeine: 11.5mg (12%)

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Glycemic Index

16.8

Glycemic Load

1.8

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Nutrition Score

8.3

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