low calorie protein bar recipe

[~Enuf~]

It seems as if each time I try to find a protein bar recipe, they are all fairly high in calories than I am wanting. Can anyone suggest a lower calorie protien bar recipe? I'm looking for something that is around 100-120 cals per bar. I'm thinking that by using wheat bran instead of oats, that'd help, I'm just not really good when it comes to figuring out how to put it all together with so they'll bake up ok.
Thank you in advance

 

[The Shadow]

100 cals will net you:

2 grams fat
10 grams carbs
10 grams protein

....not a lot there

 

[superqt4u2nv]

This is not a protien bar but a protien pancake I have one of these an hour pre lifting.
1/3 c oats
1/3 c egg whites
1 scope favorite protien powder

Blend it all together heat a pan spary with a low fat butter flavour cooking spary. Pour in mixture wait tell it bubbles at the top then flip and brown other side.

 

[caligirl]

Here is my homemade protien bar recipe, took me forever to perfect.... hope it fits your needs.
******this is a WAY easy and has many variations which I listed at the bottom.
preheat oven to 350

Peanut Butter version

1/2 cup ANPB if it's cold you will have to soften it up a bit in the micro, just dont get it runny.
3/4 package silken (soft) lowfat tufo about 10-11 ounces. whipped up
2 egg whites, beaten
2 tblspoons honey or you can use splenda for lower carb, no sugar factor... 2-3 packets, if you like a sweeter bar you can add more. I use Stevia to taste, 1-3tsps.
3 scoops vanilla protien powder, I use twinlab 100% whey which makes it a bit wetter batter, if you use soy, you will need less oat flour. OnWhey works well too.
1/2 cup natural applesauce, no added sugar
1/2 cup whole oats
1/2 cup oat flour
I also add 1/4 cup chopped dried plums... prunes... chopped up very small, they add a really nice taste and some potassium.
mix all the wet stuff together, then add in the protien powder... last comes the oats and the flour slowly add the flour till you get a brownie batter consistancy.....
spray an 8x8 pan with veggie oil and coat with oat flour. put in the over for 20-30 minutes.
monitor closely!!! oven temps vary!! The bars should brown on the top just a bit, but the middle will still be a little wet when tested with a knife. Tofu hardens upon cooling.
let cool completely in the pan then cut into bars. you can get your exact amounts of carbs, protien and fat when you cut into the sizes you want... take the bars and divide by the totals...viola!
I try to get 8-10 bars they usually come out somewhere in this range:
118 cals
22g pro
6g carbs
.5 fat



vanilla berry
I subbed the ANPB w/ 1/2 cup mixed raspberries/blueberries
and added 2tsp vanilla extract.

you can sub whatever you want, in place of PB, also add c chips, nuts... chocolate is made by using chocolate protien powder and adding 1/4 c hershey powder.

these are dense bars, and keep in the fridge for up to two weeks in an airtight plastic container.


Lemon and pumpkin are good too..

Pumpkin.. sub the peanut butter and applesauce with a small can of solid pack pumpkin and tsp pumpkin pie spice


Lemon sub the peanut butter with 1tablespoon lemon zest and two tablespoons juice increase oat flour by 2 tablespoons

chocolate almond use almond butter and chcoc protien powder along w/ whloe almonds...mmmmmm

 

[~Enuf~]

Here is my homemade protien bar recipe, took me forever to perfect.... hope it fits your needs.
******this is a WAY easy and has many variations which I listed at the bottom.
preheat oven to 350

Peanut Butter version

1/2 cup ANPB if it's cold you will have to soften it up a bit in the micro, just dont get it runny.
3/4 package silken (soft) lowfat tufo about 10-11 ounces. whipped up
2 egg whites, beaten
2 tblspoons honey or you can use splenda for lower carb, no sugar factor... 2-3 packets, if you like a sweeter bar you can add more. I use Stevia to taste, 1-3tsps.
3 scoops vanilla protien powder, I use twinlab 100% whey which makes it a bit wetter batter, if you use soy, you will need less oat flour. OnWhey works well too.
1/2 cup natural applesauce, no added sugar
1/2 cup whole oats
1/2 cup oat flour
I also add 1/4 cup chopped dried plums... prunes... chopped up very small, they add a really nice taste and some potassium.
mix all the wet stuff together, then add in the protien powder... last comes the oats and the flour slowly add the flour till you get a brownie batter consistancy.....
spray an 8x8 pan with veggie oil and coat with oat flour. put in the over for 20-30 minutes.
monitor closely!!! oven temps vary!! The bars should brown on the top just a bit, but the middle will still be a little wet when tested with a knife. Tofu hardens upon cooling.
let cool completely in the pan then cut into bars. you can get your exact amounts of carbs, protien and fat when you cut into the sizes you want... take the bars and divide by the totals...viola!
I try to get 8-10 bars they usually come out somewhere in this range:
118 cals
22g pro
6g carbs
.5 fat



vanilla berry
I subbed the ANPB w/ 1/2 cup mixed raspberries/blueberries
and added 2tsp vanilla extract.

you can sub whatever you want, in place of PB, also add c chips, nuts... chocolate is made by using chocolate protien powder and adding 1/4 c hershey powder.

these are dense bars, and keep in the fridge for up to two weeks in an airtight plastic container.


Lemon and pumpkin are good too..

Pumpkin.. sub the peanut butter and applesauce with a small can of solid pack pumpkin and tsp pumpkin pie spice


Lemon sub the peanut butter with 1tablespoon lemon zest and two tablespoons juice increase oat flour by 2 tablespoons

chocolate almond use almond butter and chcoc protien powder along w/ whloe almonds...mmmmmm

CaliGirl: Thank you so much!
I am so anxious to try these!! I really appreciate your hard work to perfect so many variations as well! Thank you again!

 

[caligirl]

CaliGirl: Thank you so much!
I am so anxious to try these!! I really appreciate your hard work to perfect so many variations as well! Thank you again!

surley! I forgot to mention that the subs of lemon and berry will cause a decrease in fat and protien. you can take the macro totals from the exact amounts in the recipe and apply the specific amounts of the brands of ingredients you choose to use..... did you understand that? I think just I confuzed myself and divide the totals by the number of bars you cut.
Just remember to monitor while baking. they are better underdone rather than over.

 

[Roonytunes]

CaliGirl: Thank you so much!
I am so anxious to try these!! I really appreciate your hard work to perfect so many variations as well! Thank you again!

Ditto, ditto! I am trying to avoid soy so I'm wondering if you think I can use 1% cottage cheese as a substitute? Do you think the texture will change signficantly?

 

[superqt4u2nv]

Ditto, ditto! I am trying to avoid soy so I'm wondering if you think I can use 1% cottage cheese as a substitute? Do you think the texture will change signficantly?

You could try pressed cottage cheese.

 

[caligirl]

Ditto, ditto! I am trying to avoid soy so I'm wondering if you think I can use 1% cottage cheese as a substitute? Do you think the texture will change signficantly?

I have never tried it. It sounds like it would work, maybe try to sub 1.5- 2 cups CC for the tofu, probably closer to 2. just go for the "brownie like consistancy, and start off the cooking time the same but you may need to bake a wee bit longer. Make sure you spray and coat the pan w/oat flour because they will stick. It's a great idea! let me know how they come out!

 

[Desilom]

Hey just wanted to go ahead and post the protein bar recipe thatI have come up with and really like to use for my snacks. I really like it and it works for me. I hope it helps you as well.

No Bake Protein Bars

3 Cups Oat Flour - 900 Calories
3 Scoops of whey protein powder- 510 Calories
5 Tbls Honey Peanut Butter - 500 Calories
1 Tbls Honey - 64 Calories
2 Tbls Agave Nectar - 120 Calories
1 Cup Diced Dried Cranberries - 480 Calories
2/3 Cup Silk Vanilla Coconut Milk - 60 Calories
Total Calories - 2634
I like to wrap 1.25 oz bars simply cut parchment paper into 6"x6" squares and use a digital scale.
You should get ~24 bars total
Which comes to ~110 Calories a bar

Combine everything in a bowl and mix until well combined

Place your individually wrapped bars into an airtight container and then place into the refrigerator.

I grind my oat oat flour from Quaker oats in my ninja, you can use oat flour from the store but it is much more expensive then just doing it yourself. That and I like a very course grind with my oat flour.

For the protein powder use which ever your favorite is i really like the six star pro whey protein cookies and cream from Walmart. I have also used strawberry and vanilla in the past both turned out very good. Personally not a huge fan of chocolate so I have never used that, but that would probably work quite well.

The agave and honey is pretty much interchangeable what every your preference.

I really enjoy this recipe it is the best I have been able to come up with so far I hope you enjoy.