Protein bars are huge business! These bars come in at a similar caloric value as a chocolate bar but they are considerably higher in protein. For example, a Snicker's chocolate bar has 250 calories, 33 g carb and 5 g protein but a Pure Protein chocolate deluxe has only 180 calories, 17 g carb and 21 g protein plus it has Vitamin A that the Snicker's bar doesn't have as well as a higher calcium and iron content. In short, the Pure Protein bar is a better nutritional value for your food dollar especially since it is only 8¢ more than the Snicker's bar. The advantage of protein bars aside of their nutritional value is their portability. Pop one in your purse as a healthy substitute for a chocolate bar. The downside to protein bars is the long list of ingredients, some of which we try to avoid. Be sure to read the label if you decide to buy protein bars!
I decided to experiment making my own protein bars. Homemade protein bars are a practical solution to the ingredient issue. They are tastier and lower cost. Trust me, after sampling several brands of mass produced protein bars, taste and texture is not exactly a high priority! Not only that, homemade protein bars are incredibly simple to make. Homemade protein bars consist of a base, protein powder, binder and flavour. They can be baked or no bake. They are easily modified as desired for you own unique flavour combination.
I simply mixed the ingredients then formed the no bake chocolate protein bar mixture into a block on a sheet of parchment paper. It definitely was sticky but workable. I covered the block with plastic wrap and set in the refrigerator for an hour to firm up.
I covered the cut bars and returned them to the refrigerator to continue setting up overnight. Some using whey protein powder put their bars into the freezer to set up. Mine set up well in the refrigerator but they still had a bit of stickiness to them.
Each of the ingredients in my protein bars were chosen for a specific purpose. With the exception of the Truvia, all of the ingredients added protein. I used Truvia specifically for the natural sweetness of stevia without the calories of sugar. I'm still sitting on the fence with stevia so may experiment using honey or molasses instead. I used organic peanut butter because it does not have salt or sugar added.
No Bake Chocolate Protein Bars
recipe by: Garden Gnome
1 (42 g) scoop Pure Protein 100% Whey, Frosty Chocolate
1 tbsp Truvia baking mix
2 squares (20 g) Lindt 85% Cocoa chocolate
1 tbsp organic peanut butter
1 tbsp Fry's cocoa
1 tbsp chopped peanuts
½ c almond milk
1 tbsp coconut flour
1½ c rolled oats, quick cooking
Mix all ingredients together except for Lindt chocolate. Spoon the mixture onto parchment paper. Form into a rectangular block. Cover with plastic wrap and place in refrigerator for an hour. Cut into bars. Cover and return to refrigerator over night. Place the chocolate squares in a small bowl. Place the bowl in anther bowl of very hot water to melt the chocolate without getting water into it. Carefully drizzle the chocolate over the separated bars. Place the bars in a storage container. Store in the refrigerator.
Yield: 10 bars
Nutritional value per bar: 98 calories, 12 g carbohydrates, 4 g fat, 5 g protein, 31 mg sodium, 3 g fibre