Description
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
Time
Prep Time:
10 minutes
Cook Time:
45 minutes
Total Time:
55 minutes
Cost
Total Cost:
Cost per Serving:
$0.84
Ingredients
Serving(s)
- 1/4 cup Natural peanut butter
- 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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- 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 | 178 | 199 | 184 | 213 | 169 | 181 | 170 | 185 |
| Protein | 20.1 g | 21.0 g | 21.0 g | 22.6 g | 18.7 g | 18.1 g | 18.8 g | 18.3 g |
| Fat | 7.1 g | 8.8 g | 7.1 g | 8.8 g | 7.5 g | 9.6 g | 7.7 g | 10.1 g |
| Net Carbs | 5.8 g | 8.8 g | 6.6 g | 10.7 g | 4.0 g | 5.1 g | 3.9 g | 5.2 g |
| Fiber | 3.2 g | 3.2 g | 3.2 g | 3.2 g | 3.3 g | 3.4 g | 3.3 g | 3.5 g |
| Sugar Alcohol | 10.7 g | 10.7 g | 0.0 g | 0.0 g | 10.7 g | 10.7 g | 0.0 g | 0.0 g |
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Nutrition Facts
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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: 210mg (9 %)
Total Carbohydrate: 19.7g (7 %)
Fiber: 3.2g (11 %)
Net Carbs: 5.8g
Total Sugar: 3.5g
Sugar Alcohol: 10.7g
Protein: 20.1g (40 %)
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Vitamin B12: 0.68mcg (28 %)
Vitamin D: 0.58mcg (3 %)
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Calcium: 427mg (33 %)
Iron: 1.12mg (6 %)
Magnesium: 89mg (21 %)
Potassium: 322mg (7 %)
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