Protein bar recipe thread

[os90]

Has anyone tried the 'No-Bake' protein recipe? If anyone has, please tell me how good the bars tasted...

Thanks.

[Xtreme317]

Has anyone tried the 'No-Bake' protein recipe? If anyone has, please tell me how good the bars tasted...

Thanks.

Is that the one that basically consisted of Oats, PB, Honey? If so, I remember making them a while back and they were grrreaat. Just let them harden in the fridge. I do remember mine being somewhat crumbly but the taste was well worth it.

[Iron Draggin]

Is that the one that basically consisted of Oats, PB, Honey? If so, I remember making them a while back and they were grrreaat. Just let them harden in the fridge. I do remember mine being somewhat crumbly but the taste was well worth it.

There are several "No Bake" recipes, so it's hard to tell which os90 was referring to. I have to say the Boiled honey, PB recipe is by far my favorite, assuming I'm not actively cutting.

[bigmac16]

Here is recipe from Alton Brown on the food network. It looks pretty good to my untrained eye.

http://www.foodnetwork.com/food/reci..._31336,00.html

I'm going to make it this weekend and see how it goes if I have time


ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Canola oil, for pan

Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.

In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.

Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.

In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.

I made these this weekend, I think they taste great next time to make them a little differnrt I'm going to add some almonds and almond butter instead of NBP. I change the fruit mix with what I had in the house but I think it is a good recipie to have as a foundation I also changed the soy out for Whey. All in all very good

[Pr1nc3]

For Cutting:

Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout.

I can't really find fat-free sugar-free pudding without artificial sweetners, are there alternatives to the pudding?

[Warrior13]

ok, i finally got these down and are absolutely the best protein bars i have ever made or tasted (homemade or store-bought for that matter). Here is how i rate them

TASTE: 9.8 / 10

EASE OF MAKING: 7 / 10

TEXTURE : 10 /10 (stays together perfect, even when in your gym bag ,etc)

NUTRITIONALLY: 9 / 10 (pretty solid in my opinion)

TIME: 9 /10 (about 30 mins or so)

MACRO BREAKDOWN:
CALS- 520
FAT - 21
CARBS - 37
PROTEIN - 45

I found this recipe, but made adjustments and added a few things....Here u go

1/4 c. honey
3/4 c. natty peanut butter
3/4 cup water (may want to start with 1/2C, and then add more later)
2 c. Granola mix (all natural)
1 c. chopped walnuts and almonds
2c Oats (rolled)
1 tsp. vanilla
1 tsp. cinammon
7 scoops chocolate protein (heck, i just used cheap walmart brand, yum)
1cup of splenda (1C)
6-8 oz of FAT FREE cream cheese ( i used 8oz)
few ounces of dried fruit or raisins if u want.

Brought the water, honey, splenda to a boil. Added the PB, and lowered to a simmer. Threw the oats,cereal, and the remaining dry ingreadients in a bowl. Take the liquid off of the stove when the PB is melted into the mixture, and add vanilla. Mix the liquid into the dry ingrediants. If it is too dry, just pour a little bit of water so that you can manage the big clump of "dough". Then you want to take a 8x8 dish or whatever u go and place parchment paper in the bottom of the dish, and PUT 1/2 of the dough into the dish. Put under broiler for 1 minute, then put the 6-8oz of cream cheese over the top...spread evenly. Throw in the freezer for about an hour. Remove from freezer and put the other 1/2 of the "dough" on top of the cream cheese (use a little piece of parchment paper to help u spread the dough. It prevents it from sticking to your hands). Try and spread evenly. It will be somewhat difficult, but nothing u cant do with a little work. Now take the entire dish and freeze again for at least another hour. Cut into 10 bars.


**A few things u could mess with. You could sprinkle chocolate and PB chips on the top after putting it in the tray. Frankley I don't think it even needed them, I actually feel a bit bad eating these. They are way sweeter then what i'm used to...not that I mind. If you do decide to add the chocolate chips, you could probably mix them into the bars, you don't have to worry about having them fall off the top then.


These bars actually seem to set somewhat. Of the bars I have tried, these are by far the closest I have come to the texture/taste that you find in production bars. take that FWIW. Actually, these are 50x better than store-bought in my opinion.

I made this one over the weekend & man it was AWESOME!!

Made these last night... was very skeptical as I was moving through the recipe however I found them to be very good. I'm usually a met-rx/clif bar guy but these are very good. The cinnamon is good addition in this recipe as it lingers in the backround of every bite. I will experiment some more with the recipe and report back. I have made Alton Browns bars in the past and was disappointed. They were too dense and the nutritionals were not that great.

[outlawstarstudios]

I'm no baker by any means, but I can't help but to keep thinking about the denaturing the whey thing. I think I have part of the solution to that. Instead of mixing in the whey, let's say a chocolate flavor of your choice, there has to be some way of mixing it with something and use it a toping for your protein bars. Sorta like a fudge or something but something that would more or less congeil (sp). That way you could cook your bars, and then add something on top of it.... kinda like the chocolate on a bar.

[JamesDeen]

I dont make any tasty protein bars, but I do have a blog dedicated to making incredible fitness food! with great pics to go along... hence the name Fitness Food Porn!

check it

www.fitnessfoodporn.blogspot.com

[os90]

I decided to make some protein bars. Used:
2.5 cups oats
1.5 cups 2% milk
3 heaped tablespoons of Nutella
6 scoops of choc mint whey

I used a food mixer to mix ingredients together. Formed a thick mixture. I've put it in the fridge for a few hours now but its still quite sticky. Maybe I could've used more oats but I ran out. Haven't tasted it yet but I'm hoping by tomorrow it'll go hard.

When you cut in 8 equal pieces, nutritional value is approx:
200 cals
6g fat (hardly any of this is saturated)
20g carbs (4g sugar)
20g protein

[cwrigh5]

1 cup of Oats (Old fashion)
5 scoops of Protein
1/2 cup of Oats (grounded into powder)
6 halfs of walnuts and 8 almonds (grounded into powder)
4 egg whites
1 cup of S.M.
2 bananas (mashed)
little cinnamon and vanilla

Put it all in a bowl and stir like crazy, the powdered (really home made walnut/almond butter) is sticky so you have to stir it well to break it up.
Came out nice and big, and is firm enough to take and go. Plus its not crunchy or really dry, more like a slightly moist cake.
Although Its not really sweet, possible add some honey or sweetener to kick it up.

Makes 6 servings:
Carbs : 26g
Protein : 24g
Fat : 4.9g (all goodness)


By the way Ive been seeing people ask a lot about denaturing the Whey protein, any truth in this? Also if its true, then would each serving's caloric total be less, sense the "Protein" has disappeared or something? Meaning its Just a piece of bread without the protein from the Whey.

[os90]

1 cup of Oats (Old fashion)
5 scoops of Protein
1/2 cup of Oats (grounded into powder)
6 halfs of walnuts and 8 almonds (grounded into powder)
4 egg whites
1 cup of S.M.
2 bananas (mashed)
little cinnamon and vanilla

Put it all in a bowl and stir like crazy, the powdered (really home made walnut/almond butter) is sticky so you have to stir it well to break it up.
Came out nice and big, and is firm enough to take and go. Plus its not crunchy or really dry, more like a slightly moist cake.
Although Its not really sweet, possible add some honey or sweetener to kick it up.

Makes 6 servings:
Carbs : 26g
Protein : 24g
Fat : 4.9g (all goodness)


By the way Ive been seeing people ask a lot about denaturing the Whey protein, any truth in this? Also if its true, then would each serving's caloric total be less, sense the "Protein" has disappeared or something? Meaning its Just a piece of bread without the protein from the Whey.

Looks pretty good. But what is 'S.M.'?

And at what temps did you cook it and how long for?

[cwrigh5]

I used an old toaster oven that doesnt tell me the temp. its set at.

So for that question I honestly have no idea, but not very hot, I said it was close to 200 for almost 30 mins. So you be the judge on that.

But I basically knew it was done after sicking a knife down the middle revealed that there was no wet areas.

S.M. is Skim milk by the way.

Also whats with cooking the Protein? I know the amino acids are still there, so does that mean now has less calories?

[lonecrow]

I've been fooling around after reading this thread completely (Yes I read the whole damn thing :S) And here are my two preferred ones. I do not take any credit for the the recipes as I've just tweaked them a bit. Both are going to be solid bars without being dry and the interior is still "bar-like". Perfect for traveling like I will be doing. Just a tip, if you want to succeed, you have to put a good quantity (read "not thin") on the plate so the interior will not cook too much. And also, at the 10 minutes mark, you have to turn the whole thing upside down.

1)
Ingredients:
8 Scoops Whey
3 Cups Oats
1 Package Sugar Free/Fat Free Pudding
2 Cups Skim Milk

Mix until a sticky batter is formed.
Spread until even into the bottom of a Pam-sprayed glass or metal cooking tray.
Put in the fridge overnight OR
Cook for 20 minutes at 250.
Cut into 9 equal bars.

2)
Ingredients:
6 Scoops Whey
1 Mashed Banana
2 Cups Oats
2 Cups Granola mix (All-bran, Kashi?)
? Cup Natural Peanut butter
1 Cup water
1 tbsp Cacao
1 tbsp Cinnamon
? Cup splenda
? Cup chopped almonds

Mix until a sticky batter is formed
Spread until even into the bottom of a Pam-sprayed glass or metal cooking tray
Cook for 10 minutes at 250
Spread almonds on top, and push them in the mixture.
Cook for 10-15 more minutes at 170.
Cut into xx equal bars

NUTRITIVE INFO IN THE ATTACHMENT

Take care guys!

[Iron Draggin]

I'm no baker by any means, but I can't help but to keep thinking about the denaturing the whey thing. I think I have part of the solution to that. Instead of mixing in the whey, let's say a chocolate flavor of your choice, there has to be some way of mixing it with something and use it a toping for your protein bars. Sorta like a fudge or something but something that would more or less congeil (sp). That way you could cook your bars, and then add something on top of it.... kinda like the chocolate on a bar.

Egg protein become more bio-avialable once it has been cooked, according to the reseach I have seen. essentially what I have seen is the heat can denature Whey protein, but I have not seen what effects this has on it's usefulness. Also I have seen studies regarding proteins "rebounding" after denaturing, but I do not know how this relates to whey protein structures.

Ultimately, it's probably a moot point, I'm guessing you would be hard pressed to show me a production protein bar that has not been exposed to realtively high heat. So, unless your going the no protein bar route your probably getting the same thing either way.

hey guys,

i tried some of your recipies recently. What worries me the most is that if you take your bars out of the fridge they become "gooey" rather fast. This is very inconvenient..
I haven't baked my Protein bars 'cause i was afraid of denaturing the whey protein. But after i searched the net quite a bit it seems that there is no problem with baking whey protein at all....

You might lose the immune system boosting effects of whey, but the protein is still there and will still be absorbed. In fact every protein is denatured by gastric acid anyway - no problems with that as far as i know :-)


Just wanted to let you know:

----------------------------------------------------

Does baking ruin protein?
FAQ

From Shereen Jegtvig,
Your Guide to Nutrition.

Recently I started baking my own protein bars. I was really happy thinking that I was actually getting most of the benefits from the Isopure whey protein powder I was using, until my brother told me extreme heat makes the protein to lose its properties. I was baking my bars at 375 F for about 20-25 minutes. Is that true?
Veronica
A.

Heat denatures proteins which means it changes the shapes of the proteins. For example, cooking changes the shapes of the proteins in an egg when you cook the egg, Denaturing the proteins in teh egg changes the texture from slimy to firm. Cooking changes the shape of proteins, but cooking doesn't take away the amino acids found in those proteins. Baking your protein bars will not ruin your protein.
November 19, 2005

---------------------------------------------------

Q: I heard that high temperatures "break down" protein. Will the cooking/baking process have a negative effect on the protein?

A: While it's true that proteins can be denatured by heat, unless the protein structure is particularly delicate or exposed to extremely high temperatures for extended periods of time, any denaturation that takes place is likely to be minimal. It is also important to keep in mind that denatured DOES NOT equal non-nutritious or unavailable - denaturation simply refers to a situation where the physical or chemical structure of a protein is rearranged. In some cases the denaturation process is temporary (e.g. whipping egg whites into a foam); in others, such as when you fry an egg, the denaturation is permanent. In both situations, the egg contains the same amino acid makeup and is equally nutritious. In fact, the fried egg is actually slightly more nutritious when cooked because cooking inactivates a component that binds the essential B-vitamin biotin. That said, while denaturation does not alter the nutritive value of proteins, excessive heat can reduce or destroy delicate peptides (i.e. microfractions) within a protein. For this reason, it is best to limit the exposure of 100% ANY WHEY Protein to high heat, and cook with lower temperatures whenever possible. In other words, add 100% ANY WHEY Protein at the end of the cooking cycle whenever possible, and choose lower temperature cooking like microwaving and baking over higher heat methods like pan or deep-frying.
----------------------------------------------------

I am very much into eating right, and do cook a lot. Most of the time, though, my diest consists of Protein Shakes made from Optimum Nutrition's 100% Whey (Good Stuff). I just started cooking with it though (making Pancakes out of that, and a mix of high fiber flours). I'm wondering though, if cooking whey protein affects its quality, and possibly kills a lot of it's Amino Acids.
Thanks.
Cordialinkwell

A.

Heat can denature proteins, which changes their shape, however the amino acids aren't destroyed.

-------------------------------------------------

Many of the proteins present in whey are not only superior dietary nutrients, but can also act on the body to perform physiological functions. Whey proteins have demonstrated varying functions including; immune stimulation and modulation, anabolic growth stimulation, gut healing properties and stimulation of glutathione, the body's powerful antioxidant and detoxifier. These actions exist due to the particular folding patterns that exist in proteins. When denatured by heat, these folding patterns are altered and their corresponding actions are lost. The remaining protein is still a superior source of protein for supplementation.

------------------------------------------------

All protein denatures when it is heated. Steaks, eggs, fish, whatever. That why egg whites and fish go opaque when they get cooked. Even marinading fish in an acid like lime juice will 'denature' it. All protein gets denatured in your stomach after you have eaten it. This does not mean it is "useless" or has no food value anymore! Denaturing means the original folded structure of the protein has been modified. Your body has to break down protein foods into amino acids in order to absorb them.
------------------------------------------------

outlawstarstudios- I've multiquoted this reply, so it may not make sense right off, but one quote is something I posted a long time ago, and the other is an explanation that was posted here quite some time ago, and is pretty complete. To me, I accept that cooking the bars probably denatures the protien, but I don't think it makes much difference in the end.

Denatured protein may be more or less bioavailable depending on the intial structure, but the amino's that you are eating it for still exist, so I suspect your not missing anything. This is of course my unprofessional opinion, so take it for what it's worth.

[djartek]

Artek's Craisin Protein Bar

3.5 Cups of Rolled Oats
? Cup of Peanut Butter
1.5 Cups of Whole Milk
4 Scoops of Muscle Provider (Chocolate Whey Protein)
? Cup of Craisins

1. Melt Peanut Butter in Microwave :30
2. In a blender mix Oats and Protein Mix
3. In a large bowl combine all ingredients
4. Stir to you get a thick consistent batter
5. Spread evenly into a pre-greased rectangular cooking pan
6. Let sit overnight in the fridge
7. Cut into 6 individual pieces

Each Bar Yields:
369 Calories
24 Grams of Protein
41 Grams of Carbohydrates
6 Grams of Fiber
11.5 Grams of Fat

[Quadroplex]

These bars won't harden for me. Had them in the fridge for 24 hours, then in the freezer for 24 hours. They still will not harden. Any other ideas?

Same here. I kept them in the fridge overnight but they are still gooey. I was contemplating trying to put them in the oven but before I do I just wanted to see what you guys suggest.

[apace]

reduce the milk or water , when you mix alltogether its like your training your forearm as all the mix should come with the spoon then place immediately in the freezer not in the fridge

[NumbaOneDesi]

I just made a batch for tomorrow.

However, I put weight gainer powder+carb powder(only carbs nothing else in there) instead of protein. Put in 4 cups of oatmeal and probably 1.5 cups of melted peanut butter or more. A bunch of whole organic milk to make it stir.

After it was all on the tray i usd a small spoon to sprinkle protein powder throughout the top of the batter.

Its now in the fridge.

I hope it works out!

I plan on eating two of these a day at work.

I was bulking nicely before i got my job and i dont want to stop so..


Breakfast

Snack(one of these bars/banana/ peanut butter jelly sandwich/

Lunch(pasta+veggies)

Snack(see above)

and this i cant decide...

5 pm= eat tuna sandwich after i get off work, get home at 5:45 and consume protein shake.. work out 30 mins later.. protein shake.. wait..

then Dinner

Then dessert/oatmeal

i have to sleep at 11:15 or 11:30 though.

I want to hit my 3k calories a day, as I was before I began my job.





Should I eat two of these bars a day?

[Foreigner]

1)
Ingredients:
8 Scoops Whey
3 Cups Oats
1 Package Sugar Free/Fat Free Pudding
2 Cups Skim Milk

I just made it, came out just like brownies. They're not sweet though. I want to mash up a Banana for the sugar content.

[sublime4510]

I just made a batch for tomorrow.

However, I put weight gainer powder+carb powder(only carbs nothing else in there) instead of protein. Put in 4 cups of oatmeal and probably 1.5 cups of melted peanut butter or more. A bunch of whole organic milk to make it stir.

After it was all on the tray i usd a small spoon to sprinkle protein powder throughout the top of the batter.

Its now in the fridge.

I hope it works out!

I plan on eating two of these a day at work.

I was bulking nicely before i got my job and i dont want to stop so..


Breakfast

Snack(one of these bars/banana/ peanut butter jelly sandwich/

Lunch(pasta+veggies)

Snack(see above)

and this i cant decide...

5 pm= eat tuna sandwich after i get off work, get home at 5:45 and consume protein shake.. work out 30 mins later.. protein shake.. wait..

then Dinner

Then dessert/oatmeal

i have to sleep at 11:15 or 11:30 though.

I want to hit my 3k calories a day, as I was before I began my job.





Should I eat two of these bars a day?

1.5 cups of butter? isn't that a little excessive?

[7Happy7]

I just made it, came out just like brownies. They're not sweet though. I want to mash up a Banana for the sugar content.

uh how do you find fat free AND sugar free? its always one or the other ? got a name brand?

[hoops85]

I have been making these all week:

8 Scoops Whey (Banana)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Banana Cream)
1.5 cups hot water

I divide it up into 3 different tupperware containers and put them in the fridge the night before. Then eat them throughout the next day. Pretty tasty, better than having protein shakes all day.

[XXtrinityXX]

Can someone tell me a good protein bar recipe for women? I am not trying to bulk up just stay lean and cut.

[7Happy7]

Can someone tell me a good protein bar recipe for women? I am not trying to bulk up just stay lean and cut.

simply reduce the amount of indegridents so that calories will come out lower, especially in the form of carbs. you can try upping protein, reduce carbs, and having moderate fats

[DarkGrey]

I can't really find fat-free sugar-free pudding without artificial sweetners, are there alternatives to the pudding?

I use the generic fareway suger-free fat-free puddings but I suppose you could go with something else, say fat-free sugar-free nesquick or something.

The point of the pudding is to add flavor and thickness, if you can't use it try adding more oats, whey, and maybe some honey or PB.

[Iron Draggin]

uh how do you find fat free AND sugar free? its always one or the other ? got a name brand?

http://www.kraftfoods.com/jello/prod...stant-pudding/

You can pretty much find Jell-o brand ff/sf pudding at any major grocery store.

[PrimetimeNoob]

the SF Pudding i buy is jello brand. it only says FAT FREE on the box but when you look at the nutritional facts there is no sugar. dont no why they dont say SF and FF.

[Mickfootie]

Home-made Chocolate/Banana Protein Bars :

Recipe for these bars are :

Ingredients :

200g Oats

60g Whey Powder (Chocolate)

2 Table spoons of Peanut Butter (Crunchy or smooth)

3 Egg Whites

2 medium sized bananas

1 Table spoon of Honey

100 ml of Skimmed Milk

1 Teaspoon of Cinnamon

Directions :

Preheat oven to 180 oC

Mix the oats, Whey and the Cinnamon.

Mash the banana until smoothish.

Add the Peanut Butter and stir thoroughly.

Add the Egg Whites, Mashed banana and Honey and stir thoroughly whilst slowley adding the 100 ml Skimmed Milk.

Once fully mixed place mixture into a greased lined baking tin and even mixture out.

Place in oven for 15 minutes.

Remove from oven and allow to cool slightly then cut into 8 nice sized bars.

Nutritional Info :

Approx. values per bar:

Calories - 180

Protein - 14g

Carbs - 22g

Fat - 4g

Here's another to add. I made these a few days ago.

[Xtreme317]

I have been making these all week:

8 Scoops Whey (Banana)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Banana Cream)
1.5 cups hot water

I divide it up into 3 different tupperware containers and put them in the fridge the night before. Then eat them throughout the next day. Pretty tasty, better than having protein shakes all day.

You eat all 3 bars in one day? like 160g+ of whey? or have I misunderstood

[JitWit]

Protein bars from the store are usually quite in fat and list high fructose corn syrup as the first or second ingredient. These bars are comprable to a store-bought bar in nutrition, are shelf stable, and not gooey at all. They also have a good amount of fiber.

To ensure the shelf-life of the bars, I typically individually wrap all the bars after they are completely cooled and leave a few out for the next day or so. I freeze the rest of the bars and pull them out as needed!

Ingredients:

2 tbsp butter
2 cups mini Marshmallows

4 cups Kashi goLEAN cereal
2 1/2 1 oz scoops whey protein (about 65g protein)
1 pitcher packet splenda
2.5 tbsp honey


Directions:

1. Lightly spray a 9 X 9 square baking pan with cooking spray

2. Measure dry ingredients into a large bowl

3. Melt butter in a large pot on medium-low heat

4. Add mini marshmallows; stir continuously until all are melted

5. Turn off heat and add dry ingredients

6. Stir together completely and quickly until evenly mixed

7. Dump contents into the pre-sprayed pan, lightly wet fingers, and press into the pan firmly

8. Allow to cool for 10-15 minutes and cut into 10 squares

Nutrition (1 tenth of recipe): 185 Calories, 14g protein, 30g carbs, 5 g fiber, 4 g fat

A whole bunch of other high pro recipes here:

http://builtarchives.blogspot.com/20...gredients.html