Aug 1 2012
Gluten free. Lactose free. No added sugar! Healthy homemade energy protein bars! Now, let me say this…. there IS sugar from the banana. Because of that, I wouldn’t personally eat these on a regular basis.
Keep in mind that protein bars are supposed to be a meal replacement. That means they are second best when compared to a healthy balanced meal. Don’t let bars be your “go to” for protein. Go to real, whole food sources first. Chicken, egg whites, lean meat. If you are a vegetarian or vegan of course those options are out, but there are always other options and eating real, whole food should always be your first choice.
OK, that being said, here’s my recipe for homemade protein bars that I make for my daughter and husband.
At my house, this recipe makes about 10 servings.
I am gluten free so I use gluten free oats (so I can taste a bit), but you could save a buck and use regular oats.
This is just my basic recipe. There are a lot of variations that you can play with. Try different flavors of protein powder. You can use dates, applesauce, pumpkin or sweet potato instead of the banana. You can try almond butter or cashew butter instead of the coconut oil and PB2. You can add nuts. You can add honey, fruit preserves or dried fruit. You could add chocolate chips. Just remember that each of those options will add additional sugars, carbs and/or fat. Keep your goal in mind when you are experimenting with different flavors. If your’e trying to lose fat, don’t add things that will add sugar to the recipe (even “healthy” sugar). Eat for fuel. Treat food as a medicine, not as a street drug.
For a different flavor without adding additional sugars, carbs or fats… try adding cinnamon, pumpkin pie spice, cardamom, vanilla powder, or other dry spices. Enjoy!
Serving for 10 (in my house). Multiply as needed.
- 1 ripe banana – mashed
- 1/2 cup of coconut oil – melted or at least softened (approx 100 grams)
- 1 egg white
- 1 whole egg
- 1/2 cup of protein powder (approx 2 scoops or 40 to 50 grams)
- 1/2 cup PB2 (approx 40 to 50 grams)
- 1 cup of rolled oats (gluten free is optional)
Preheat oven to 350 and line a baking sheet with parchment paper.
Mix together all wet ingredients: mashed banana, melted coconut oil, egg white and egg. Mix together until it is the same consistency as pancake batter.
Add the protein powder, PB2 and oats. Mix together and form a nice ball of “dough.”
Place the ball on the baking sheet lined with parchment paper. Press the dough down and spread evenly. NOTE: This recipe is for a SMALL baking sheet. If you do not have a small baking sheet, simply fill your baking sheet half way with the dough and create a smooth line with the free edge… OR you could double the recipe if you have a large family to feed.
Bake at 350 for 15 minutes or until the edges are golden brown.
Remove from oven, cut into bars while warm, allow to cool and enjoy!
Wrap the bars in foil or plastic and refrigerate if you aren’t going to eat them fresh out of the oven. YUM!
My family doesn’t like them sweet, so we don’t add additional sweeteners like stevia. We also don’t add honey or syrup. Try the recipe without any sweeteners first and see how you like it. If you are using a different protein powder, several of them use calorie free sweeteners within the flavors, so you may not need additional sweeteners even if you like a sweeter tasting bar than my family does.
Nutritional Data Per Serving (if you divide the recipe into 10 servings)
Total Fat: 13 grams
Total Carbohydrate: 17 grams
Dietary Fiber: 3 grams
Sugars: 3 grams
Protein: 9 grams
Nutritional Data (for the entire recipe)
Total Fat: 131 grams
Total Carbohydrate: 165 grams
Dietary Fiber: 26 grams
Sugars: 28 grams (no added sugar – all from the banana, PB2 and oats)
Protein: 85 grams
This recipe is low in sodium. It is a good source of protein and manganese.
This recipe is very high in fat (although it is “healthy” fat from the coconut oil).
Looking for more recipes? Try this: Banana Peanut Butter Chocolate Chip Hunky Monkey Ice Cream – Lactose and Gluten Free!
xoxo ~ Cori
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!