Commercial protein bars are often made with cheap protein blends, such as soy and hydrolyzed collagen. Many are low in fiber and need to be fortified in order to offer any vitamins and minerals at all. Making your own is easy, and is considerably less expensive than what you can buy in a store. Bars like these make excellent snacks and can also be used as a a part of a quick meal on-the-go.
- 2 large, ripe bananas (about 300 g)
- 1 tsp. ground cinnamon
- 2 tbsp. unsweetened cocoa powder
- 3 large raw egg whites
- 4 oz. nonfat milk
- 2 1/2 c. (200 g) old-fashioned rolled oats
- 1/3 c. Splenda
- 1 tbsp. olive oil
- 60 g chocolate Designer Whey (or equivalent brand/flavor)
Mix ingredients in a large bowl. Pour into non-stick cake pan. Bake at 300o F for 25 minutes or until firm. Let cool slightly before cutting. We have made these into 8 small bars, but you could easily make into 4 larger ones, with double the protein (e.g., 23 g protein per bar). If you don’t want the fat replace the oil with unsweetened applesauce. It will taste just as good and still retain the moist but firm texture.
Calories (Per bar): 190
Protein (g): 11
Carbohydrates (g): 28
Fat (g): 4.6 Carb - Protein - Fat % Ratio: 57% - 22% - 21%