I’ve been trying for a while to concoct a recipe for decent protein bars. Most of the recipes I’ve seen are high calorie, fat, or sugar; and they are either really gooey or really really bone-dry. So, here is the recipe that I’ve come up with. I think the bars taste pretty good; they are portable; and they have the potential to be used for either cutting or bulking depending on any extra ingredients you add.

Oven: 350

In mixing bowl:
  • 3 egg whites
  • 1 Tbsp. EVOO
  • 3 scoops whey
  • ½ c. Cottage cheese
  • 1/3 c. Splenda
  • 1 Tbsp. cocoa powder
  • ¼ tsp. baking powder
  • ¼ tsp. salt
  • ½ c. All-Bran
  • ½ c. Old Fashioned Oats

In Pyrex measuring cup:
  • ¼ c. boiling water
  • 1 pack Knox gelatin
  • ¼ c. cold water
  • 2 tsp. instant coffee

In the mixing bowl, mix all other ingredients before adding All-Bran and oats. I usually mix the egg whites, olive oil and whey before adding the other ingredients. I also like to add the contents of the Pyrex measuring cup to the mixing bowl before adding the All-Bran and oats.

In the Pyrex measuring cup, dissolve the packet of gelatin in the boiling water (takes a few minutes to completely dissolve). Then stir in the instant coffee. Finally, add the cold water, mix it, and then stir it into the contents of the mixing bowl.

At this point, add the oats and All-Bran, stir, and pour the entire mix into a 9 ¼ x 6 ½ in. fudge pan (I use the disposable ones that you can get in the baking section for $0.98). Bake for 15 min at 350. Cool and cut. Store in the fridge.

I have been cutting 5 bars from each recipe, which gives the following for each bar:

Calories: 170
Fat: 4g
Carbs: 13g (including fiber)
Fiber: 3g
Protein: 23g

This is a pretty basic recipe and would lend itself well to other additions—I’ve been considering nuts, pumpkin, bananas, cinnamon, raisins, natty (of course), etc. Anyhow, I hope you enjoy.