Protein bars and shakes are a huge part of my daily eating regimen due to convenience, nutrition and portability. However, thus far, I have yet to find a protein bar found on the market that contains a sufficient amount of protein, natural fats, minimal sugar, lack of preservatives and FLAVOR! So, I created my own protein bars at home. They take less than ten minutes, less chilling time, to make and are perfect for a pre or post workout bite, or anytime throughout the day. Because these protein bars do not contain any added preservatives, they do only last in the fridge for approximately two weeks, wrapped in plastic wrap or aluminum foil, before they lose their texture. The recipe provides twelve protein bars, so about every Sunday I make a new batch.
INGREDIENTS
10 tbsp. natural peanut butter (either creamy or crunchy)
5 egg whites
5 scoops unflavored whey protein
2 cups uncooked oatmeal
1/2 cup unflavored soy milk
1/2 cup chopped nuts, optional (I use chopped almonds or walnuts)
1 cup chopped dried fruit, optional (I prefer dried cranberries, papaya and raisins)
DIRECTIONS
Mix the peanut butter and egg whites in a microwave safe bowl. Microwave on high for thirty seconds, and mix well. Repeat four to five times until all traces of egg whites have dissolved into the peanut butter, and your mixture is smooth and consistent. Gradually add the protein into the mixture, stirring frequently. Next, add the soy milk, followed by the oats. Finally, add in any nuts or dried fruit of your choice. Continue stirring until a thick and sticky mixture is present. Smooth the thick mixture into a 13"x9" tray and leave, refrigerated, for twenty to thirty minutes. Cut into twelve equal squared bars. Individually wrap each bar in plastic wrap or aluminum foil and store in the refrigerator for up to two weeks.
NUTRITION FACTS
Serving Size: 1 bar
Calories: approximately 220 (but slightly varies with different nuts and dried fruit added)
Protein: 20 grams
Fat: 10 grams
Carbohydrates: 15 grams
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