Protein bar recipe thread

[WillCook4U]

I am going to try this one! I have been searching the internet for a power bar recipe, and this will be my first choice! I am so excited, and I hope it comes out!

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


"Broil is American for grill" was posted earlier.
I have worked in a kitchen for a long time, when you grill, it is a direct bottom heat, and when you broil, it is a high temperature heat from a matter of @ 3-5 inches away from source. Just a tip. ;c)

[ndombko1]

200 g oats
30 g whey Powder (chocolate)
2 table spoons of natrual peanut butter
3 egg whites
2 bananas
100 ml skim milk
1 tsp cinnamon


Directions
Preheat your oven for 5 minutes at 180c
mix the oats, the whey and the cinnamon.
add the peanut butter and stir in throughly
add your three egg whites, your mashed up bannana and the honey and again, stir in really well whilist slowly add the 100 ml of skimmed milk.
Once fully stirred, spoon the mixture into a greated lined cake tin and smooth with a knife until nice and level.
Place in the oven for 15 minutes at 180c.
Remove from over and allow to cool slightly, then cut into 8 bars.

Nutritional Information
calories 147
protein 9.5
carbohydrates 21.3
fat 3.4

[Bayou-Slugger]

When yall talk about pudding, are yall talking about the powder or the already made pudding in the little plastic container?

[collegeHULK]

no they are talking about a 4 serving box of sugar free fat free instant jello that has not been mixed yet

[Bayou-Slugger]

Thank you

[unbrokenx]

this needs to be sticky'd

[WillCook4U]

I want to let eveyone know that I took this recipe and tried it out. However, from reading the earlier posts regarding how you need a fork/stickiness, I made adjustments when I made them. (I work as a professional baker). Using my knowledge and this recipe basis, I feel my creation came out quite tasty, and in bars that you can pick up and eat. You are left with sticky fingers, but they are filling as well.


Original recipe:
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

My recipe:
8 scoops of whey
2 3/4 Cups oats
1/4 cup chopped raisins and chopped dried apples combined
1/4 tsp. cinnamon
1 Cup skim milk
1/2 of small box vanilla F/F S/F pudding powder

Mix altogether. Line pan with wax paper, spray paper. Press in pan firmly. Refrigerate for a day. Just lift the paper out of the pan, flip it over on a dish, peel paper off, then cut! It tastes like apple cinnamon oatmeal, only in a bar form, and a little fills you up!

[BiGD_49]

Is there a particular reason you guys are just putting them in the fridge and not the freezer? Wouldnt they be firm if you froze them for at least a bit, if you were eating them soon? Or is there something i'm missing?

[toopchi]

Hi i am new to these forums and to bodybuilding.
i was thinkin if i could use some wheat porridge instead of oatmeal, or wheat flour perhaps ???
plz help as i cant get oatmeal very easily here.
thnx

[hepennypacker52]

Any tips on making any of these bars hard?

I tried Magic Punt's MRBs a while ago, but they were gooey. I want a nice hard bar that I can take to work.

Maybe there is some way to make the protein powder into some sort of frosting that you just put on top and refridgerate after you cook everything else so it stays hard. I'll look into it, but any more tips are appreciated.

[ndombko1]

bake at a high temp

[misstenacity]

My latest concoction. I dare you to not lick the bowl out after assembling these... they are a deep dark brown and very chocolately. The salt balances the flavors and helps the end taste immensely.

Chocolate Macaroon Protein Bars (makes 4)

1 cup oat bran, or finely chopped oats
1/2 cup shredded sweetened coconut
4 scoops chocolate whey powder (I used ON 100% Whey)
2 T unsweetened cocoa powder
1 T powdered ginger
1/4 t salt
1/2 cup skim milk (or soy milk, unsweetened)

Mix for at least a minute, spread on greased surface/container. I use saran wrap sprayed with Pam, then plop the bar/blob onto it, spray the blob, then fold over the saran wrap and smoosh into whatever shape I want. Chill until firm then cut into 4 bars.

Note, my first batch didn't firm up enough so I'm upping the oat bran to 1 cup from 3/4 cup, making the nutrients:

Per bar: 244kcal; 8g fat (27%); 27g carb - 5g fiber (30%); 29g pro (43%).

Nutrient info is coming from NutritionData.com, and something is not quite adding up right, so I might want to check the numbers again. I am pretty sure they do not count the fiber grams in the calories.

One final nutrient - per bar: 69mg theobromine. :-)

Miss Tenacity
http://tenacity.net

[jwright2]

For protein powder, do I just use whey?

[Serum556]

This recipie contains only natural, whole foods (with the exception of the protein powder) and tastes AMAZING, you have to try it. I invented it a couple of hours ago and the first batch is incredible, I'll never have another commercial protein bar ever again.

- 1/2 tsp. cardamom
- 1/2 tsp. cinnamon
- 1/4 cup dates (chopped)
- 1 cup egg whites
- 1 cup fat free milk
- 2 tbs. flax seed (ground)
- 2 tbs. natural peanut butter
- 2 cups rolled oats (toasted)
- 6 scoops protein powder (I used ON chocolate whey)

1. Preheat oven to 200 degrees

2. Coat medium size baking pan with non-stick spray

3. (Optional) - Toast the oats in a dry skillet over medium-high heat until slightly browned & crisp

4. Mix oats, egg whites, and milk together in a large mixing bowl. Add 6 scoops of your favorite protein
powder and mix thoroughly. Add dates, flax seed, and peanut butter, and mix well. Add salt, cinnamon, and cardadmom and mix thoroughly.

5. Pour the batter into baking pan and cook for 30-60 minutes or until you reach the desired moisture level.
(alternatively, you can cook at a higher temperature, around 350, for less time, but I've heard conflicting reports on how high heat denatures the protein, I'll let mine go lower, for longer)

6. Remove from oven and place in refridgerator to cool. Cut into 9 equally sized bars

For 9 Bars, each has approximately:

~ 210 calories
~ 21g carbohydrate
~ 5g fat
~ 3g fiber
~ 23g protein

Enjoy! Tell me what you think!

[Jules Verne]

After some experimentation, my best recipes start with a 'base' then I add either just flavor, or extra carbs or extra fat depending what type of bar I want.

Basic recipe:

2 cups oats (1/2 cup of which is ground)
3/4 cup dry milk powder
1 cup apple sauce
2 egg whites
1 tblsp olive oil
1/2 cup fat free cottage cheese
1/2 -1 cup cottage cheese (optional, makes the bars more 'fluffy' and adds more non-whey protein)
5 scoops protein powder (120g protein)
50g crushed mixed nuts
3/4 apple finely chopped (helps with moisture and flavor)

Whisk the non-dry ingredients, then add to the dry ingredients and beat. If you are doing this by hand, add a few things to the cream cheese (e.g. egg whites and olive oil), whisk, then add apple sauce and cottage cheese and whisk again. It doesn’t really matter if it is a bit lumpy. Bake on 325 for 20-35 mins depending on how thick the mixture is. I think the last time I added a bit (1/4 cup) of water as well and baked for 30 mins – check with a toothpick. I think I use a 7x11 inch tin.

This comes out about 20/40/40 f/c/p ~2000-2200kcal for the entire recipe. It is quite moist and fluffy, but quite portable in a zip-lock bag – i.e. they don’t fall apart. I’d perhaps prefer a bit less rising (more solid for outdoor sports) but this might also be able to be controlled by how thick the mixture is – thick = less rising, perhaps less moist though. I keep them in the fridge/freezer, but they certainly last at least a day or two out of the fridge.

For flavor, cinnamon, nutmeg and or syrups, coconut and/or vanilla and/or almond extract. You can probably think of a bunch of others and many are mentioned in other recipes.

For extra carbs any dried fruit is good. Personally I like apricots and flavor with cinnamon and nutmeg. Usually I don’t what too many carbs and dried fruit add up quite quickly. Adding blackberries and raspberries (chopped) made it way too moist and crumbly to be easily portable and way way to tasty not to eat all in one go. Perhaps use instead of a birthday cake or something similar. We had to give ½ of it away or that would have been a 1000 kcal afternoon binge for my wife and I.

For fat, peanut butter is good. I haven’t tried ground flax, but I bet that would also be good. Personally I couldn’t taste the peanut butter much (added ½ cup) I wouldn’t expect to taste the flax at all.

Mashed bananas – OK, but again I couldn’t really taste the bananas (added 2).

I’m still learning and since I use the bars for everything from traveling on business to outdoor sports activities I’m still working on deciding what the primary controlling factors are to moistness, compactness and how solid/portable they are. So far I have been pleasantly surprised at how these bars hold up to traveling and heat without being too dry. My first efforts had less applesauce, a bit less olive oil and no chopped apples, and they were definitely too dry.

If I were going to drop stuff from this recipe this is what would go, in this order:

cottage cheese, chopped apple, reduce olive oil, reduce chopped nuts

On the other hand I do like the extra protein from the cottage cheese – having mostly whey is not ideal IMO. After reading the last post, I'm wondering if more egg whites would be OK. I always thought this would make the bars too dry.

[Iron Draggin]

I tried experimenting with a slightly new recipe. I've been experimenting with trying to make the refrigerator recipes firmer. I also have been playing with Glycerine to help in maintaining "moistness".

Puddin goodness and gooey lovin recipe...or something

1 cup whole wheat flour
200g Chocolate whey protein powder (9 scoops Syntrax matrix 5.0)
2 scoops (20g total?)Enertec glutamine peptides (just messing around with different things)
1 pkg chocolate fudge ff/sf instant pudding
3 tsp Xanthan gum
1/2 cup Natty PB
1/8-1/4 cup shaved chocolate (dark)
1/4 cup PB chips
1/2 cup lightly crushed graham crackers
2 1/2 cups milk
1/2 cup Glycerine

I'm not even going to pretend these are much better then store bought bars.
I didn't figure out what the ratio's are, but they taste like heaven to me.

I mixed the pudding, milk, and pb in a large bowl, and then set in refrigerator for about 10 minutes. While the pudding was setting I whisked the remaining dry ingredients (minus the crackers, pb chips, and chocolate shavings) until they were well mixed. Once that was complete I mixed the Glycerine and powder into the pudding until it began to thicken. After the mixture had begun to thicken I mixed the remaining ingredients into the batter. Finally I spread it into a glass pan that I had sprayed with Pam, and placed it in the refrigerator overnight. Cut into 10 bars.

THOUGHTS:
Mmmmmmmmmm. Ok, first off I think xanthan gum is going to be a requirement if you’re even considering fridge recipes; the batter was becoming too thick to stir before I was finished. This will really help with keeping things together. Second, I added too much Glycerine; in fact as an afterthought I think Glycerine would only be useful in an oven recipe. Really with fridge recipes "moistness" really isn't an issue, usually that is something that will only be a concern if your baking. By this morning (roughly 40 hours later) the bars still were not really solid. With roughly equal ingredients in a baked recipe I would probably try 1/3 of a cup of Glycerine. That should probably come pretty close to good, but your mileage may vary.

[PAmos wannabe]

MagicPunt's MRP's are delicious, just hard to swallow as they're very gooey. Any tips on making them harder (not baking at a high temp as suggested earlier because they do not need baking at all).

[misstenacity]

I've tweaked the recipe slightly - I think these should finally firm up good, especially after freezing (this time I am freezing because I know from experience that allowing a Luna bar to freeze will make it permanently rock-hard, so I am hoping that these end up firm but chewy instead of soft like my previous batches).

Chocolate Macaroon Protein Bars (makes 4)

1 cup oat bran, or finely chopped oats
1 cup puffed millet
1/2 cup shredded sweetened coconut
4 scoops chocolate whey powder (I used ON 100% Whey)
2 T unsweetened cocoa powder
1 T powdered ginger
1/4 t salt
1/2 cup skim milk (or soy milk, unsweetened)

Mix everything but millet until really well combined, then add millet in and fold it gently to combine, spread on greased surface/container. I use saran wrap sprayed with Pam, then plop the bar/blob onto it, spray the blob, then fold over the saran wrap and smoosh into whatever shape I want. Chill until firm then cut into 4 bars.

Per bar: 267kcal; 8g fat (25%); 32g carb - 5g fiber (35%); 30g pro (40%).

Nutrient info is coming from NutritionData.com, and something is not quite adding up right, so I might want to check the numbers again. I am pretty sure they do not count the fiber grams in the calories (which should account for the percentages of macro nutrients).

Miss Tenacity
http://tenacity.net

[Jeraden]

MagicPunt's MRP's are delicious, just hard to swallow as they're very gooey. Any tips on making them harder (not baking at a high temp as suggested earlier because they do not need baking at all).

Instead of using rolled oats normally, try grinding them up in a blender first. My last batch I made, I ground up 1 cup in a blender and then used the other 2 cups normally. The bars were a lot firmer and much less gooey. Next time I'm going to try to grind up the whole 3 cups and see what happens. I'm guessing the ground up oats soak up more moisture than the unground ones.

[misstenacity]

Disclaimer: I am a freak and I like the "filling" of many protein bars - you know, that paste-like 'cement' that is chewy and just a little gritty. I recreated that in an uncoated bar tonight. Here is the recipe (for ONE largish bar, so scale up for a bigger batch, or cut bars in half for lighter appetites):

2 tsp honey
2 tsp corn (or rice) syrup (might be able to reduce this to 1 tsp but that will change the nutrients)
1 scoop ON chocolate whey
1 Tablespoon plus 1 tsp peanut butter
WATER: about 2-3 tsp

Mix all very well, adding water just as needed to keep it from crumbling apart when you try to press it into shape, then form into a bar. Won't stick to wax paper. Freeze to firm it up, then store in fridge.

Nutrition:
315 cal; 12g fat (31%), 29g carb - 1g fiber (34%), 28g pro (35%).

I like these! Mmmmm, cement. :-)

Andrea
http://tenacity.net

[Iron Draggin]

Disclaimer: I am a freak and I like the "filling" of many protein bars - you know, that paste-like 'cement' that is chewy and just a little gritty. I recreated that in an uncoated bar tonight. Here is the recipe (for ONE largish bar, so scale up for a bigger batch, or cut bars in half for lighter appetites):

2 tsp honey
2 tsp corn (or rice) syrup (might be able to reduce this to 1 tsp but that will change the nutrients)
1 scoop ON chocolate whey
1 Tablespoon plus 1 tsp peanut butter
WATER: about 2-3 tsp

Mix all very well, adding water just as needed to keep it from crumbling apart when you try to press it into shape, then form into a bar. Won't stick to wax paper. Freeze to firm it up, then store in fridge.

Nutrition:
315 cal; 12g fat (31%), 29g carb - 1g fiber (34%), 28g pro (35%).

I like these! Mmmmm, cement. :-)

Andrea
http://tenacity.net

Very cool, I wonder if you could take these and dip them in chocolate for more portability? obviously this changes the ratio's, but adding some carbs probably would hurt these for a protein bar too much. On that note, I'm not sure what those percentages are in the nutrition section. Any way I figure them they don't really add up. oO

[misstenacity]

Very cool, I wonder if you could take these and dip them in chocolate for more portability? obviously this changes the ratio's, but adding some carbs probably would hurt these for a protein bar too much. On that note, I'm not sure what those percentages are in the nutrition section. Any way I figure them they don't really add up. oO

I'm actually not a fan of coated bars, as they melt when I forget them in my car/purse/wherever. It of course explains my obsession with recreating the Balance Almond Brownie flavor (the only Balance bar I've found that's not coated). hehe.

I've found that NutritionData's numbers are hard to fathom sometimes. Then I realized that the percentages are probably correct - they just don't compare perfectly with the basic "nutrition facts" chart that they give you - everything is rounded on that chart.

Here's the "original" numbers for the recipe, multiplied by calories per gram to get new percentages:

158 kcal; 6g f (34.4%), 14g p (35.4%), 15g c (37.9%), 1g fiber.
Notice how that adds up to more than 100%.

In the detailed info below, these are the numbers you'll find:
158 kcal; 49.6 kcal from fat, 55.3 kcal from pro, 52.6 kcal from carb.
THESE are the numbers they appear to be using the calculate the percentages.

So, you have to go to the detailed info to get the 'real' numbers, which should then actually calculate to the correct percentages (as I posted them before). Essentially, go with the percentages, not the rounded-up grams from the "Govt Mandated" Nutrition Facts graphic. :-)

Miss Tenacity
http://tenacity.net

[detour955]

with all the ingredients wouldn't it be cheaper to buy protein bars...
unless the point isn't to save money.

[masterPE]

I'm actually not a fan of coated bars, as they melt when I forget them in my car/purse/wherever. It of course explains my obsession with recreating the Balance Almond Brownie flavor (the only Balance bar I've found that's not coated). hehe.

I've found that NutritionData's numbers are hard to fathom sometimes. Then I realized that the percentages are probably correct - they just don't compare perfectly with the basic "nutrition facts" chart that they give you - everything is rounded on that chart.

Here's the "original" numbers for the recipe, multiplied by calories per gram to get new percentages:

158 kcal; 6g f (34.4%), 14g p (35.4%), 15g c (37.9%), 1g fiber.
Notice how that adds up to more than 100%.

In the detailed info below, these are the numbers you'll find:
158 kcal; 49.6 kcal from fat, 55.3 kcal from pro, 52.6 kcal from carb.
THESE are the numbers they appear to be using the calculate the percentages.

So, you have to go to the detailed info to get the 'real' numbers, which should then actually calculate to the correct percentages (as I posted them before). Essentially, go with the percentages, not the rounded-up grams from the "Govt Mandated" Nutrition Facts graphic. :-)

Miss Tenacity
http://tenacity.net

Balance makes a whole line of bars called Balance Outdoor bars that aren't coated.

[TENACIOUS]

OatieProtie Muffins
Serves 32 muffins
Cal- 200 Pr-10G Carbs- 31G Fat- 4G Fiber- 3.5


3 cups of Non Fat Milk
¾ cup Steel Cut Oats
¾ cup Rolled Oats (traditional)
6 cups of Granola (low fat sweet farm granola with raisins) or make your own.
½ cup of Flax Seed
7 scoops protein powder (I use chocolate 1 scoop equals Pro-23g Carb-2 Fat-1)
2 large ripe Bananas
½ cup of cashew butter
1 1/3 cup Second nature eggs or eggbeaters
¾ cup of currants
¼ cup Honey
1/3 cup of smart squeeze non-fat margarine spread
1 Tbl cinnamon
1 Tbl Vanilla extract
1 Tbl. baking soda

Heat up milk and toss in currants. Toss in steel cut oats and cook for 5 minutes than toss in Rolled oats. Cook for another 10 minutes or so until it about 75% of the milk is absorbed and the mixture appears very lose.

Place in large bowl and add dry ingredients first than toss in everything else.

Place everything in a prepared 12 CUP muffin pans. You can use a non-stick pan and coat with a non-stick spray.

Cook at 350 for 15 minutes.

Options- Use different types of Protein powder. I.E. Vanilla, Cookies and cream, fudge, chocolate etc.

Use different seasonings such as all spice, nutmeg, star anise Etc.

You can reduce the fat but eliminating the cashew butter but it will be slightly drier but will have 1.85 grams of fat instead of 4.

[detour955]

Ok, so I tried the recipe above, with a couple changes:

Cereal Protein Bars


1/2-3/4c. honey
1/2 c. natty peanut butter
1/2 cup water
2 c. Rice Krispies, corn flakes, ect.
1-2c Oats (rolled)
1 tsp. vanilla
*6 scoops chocolate protein (100% ON, to be exact)
1/2 cup of splenda

Brought the water, honey, splenda to a boil. Added the PB, and lowered to a simmer. Threw the oats and cereal in a bowl. Take the liquide off of the stove when the PB is melted into the mixture, and add vanilla. Mix the liquid into the dry ingrediants, put in a baking tray and put under broiler for 1 minute.


OK, couple things I did. I sprinkled chocolate and PB chips on the top after putting it in the tray. Fankley 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.

I actually put my bars in for 2-4 minutes, on high broil. this was a mistake, as I burned the top of my bars slightly. there still very tasty, but you probably don't need to go more then 2 minutes, and if you do (to melt the chocolate, you probably want to move them to the middle rack.

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.

hey, how many did you make with this recipe and what was in each if you know...thanks i might try it thats why i want to know

[WillWork4Muscle]

with all the ingredients wouldn't it be cheaper to buy protein bars...
unless the point isn't to save money.

Retail bars have loads of junk in them, the point is to make all natural bars. Not sure it is cheaper to buy retail bars anyway. The "good" ones are like $3 a bar.

[WillWork4Muscle]

Made a batch of Magicpunts bars but did a couple things different:

-Used Smart Balance Natty Crunchy PB this time
-Added 5 packets of splenda right in the mix, the other 4 on top
-Added 3 tbsp of cocoa
-Used vanilla whey

If you like chocolate the taste was alot better with the cocoa than with chocolate flavored whey, tastes like geniune chocolate snack now. Have to put the splenda in instead of on top because pure cocoa is super bitter. The vanilla why helps to give it that "milk chocolate" taste. Still would like to find a good way to firm them up. Freezing them turned them into bricks, thawing in the frig returned them to gooey.

[Iron Draggin]

with all the ingredients wouldn't it be cheaper to buy protein bars...
unless the point isn't to save money.

Yes and no.

http://www.bodybuilding.com/store/barspage.htm

At $20+ a box, I can buy the ingredients for 12-24 bars for at least the same price, and probably cheaper. Add to that that I'm buying things like natural PB, and whole oats, and the ingredient profiles in my bars are usually much better then what you find in storebought variety. Particulary if you figure the production bars that i'm most likely to purchase are not the cheapest, then I really do save quite a bit.

[Iron Draggin]

hey, how many did you make with this recipe and what was in each if you know...thanks i might try it thats why i want to know

I think I made 10 bars with this recipe, but it has been awhile. I can't remember what the macronutrients were.

Just as a note, i'm not sure if I mentioned this before, but I wouldn't use rice crispies a second time. They didn't stay crunchy, which was why I added them. i'm not sure what you could add, but if your not worried about them being "crunchy", you could probably throw oats in instead of the rice crispies.

Unless anyone can think of something that would stay nice and crispy, and still be resonably healthy.