In love with Fiber One (Non-dairy bar recipe included!)

I made a new bar today out of desperation. I’ve been craving a dessert-like treat like mad this week (I refuse to blame it on PMS, but let’s just say that I AM on the last week of active BC pills), and Publix had a special buy one get one free deal on Fiber One cereal, so I bent my rules a bit and picked some up for my first attempt at making a non-dairy homemade MRP bar.

I was pleased to discover that Fiber One, on top of its staggering fiber content (and who doesn’t need more fiber in their lives?), is much kinder to my pearly whites than Kashi and not actually that bad in the taste department. And when used in combination with the absolutely DIVINE All The Whey Chocolate Blend protein protein powder, it makes a mighty fine bar. If you are making a lot of your own protein bars and shakes, consider switching to ATW brand if you are still using EAS Myopro. Myopro makes very hard, epoxy-like bars unless you add too much water, in which case it becomes a very sticky, runny sludge. All The Whey, in contrast, blends into a lovely protein layer that holds together well but has a softer, less tacky texture that won’t break your teeth or lift off your expensive porcelain-covered crowns, not that I ever had this happen to me personally or anything. :whistle: (Okay, okay, so I DID have this happen to me a few weeks ago. A Myopro-based Cran Raisin breakfast crunch bar physically removed my pricey crown on tooth #31 from its cemented moorings and I am finally going in for a permanent replacement tomorrow morning. In the meantime, I was expressly forbidden to have anything remotely resembling gum, super-crunchy cereal/chips, or Fixodent-like protein bar concoctions.)

So here, for your lactose-intolerant, healthy snacking pleasure is the Fiber One Raisin Crispy Treat Bar. Because these bars don’t use dry milk, I believe they will keep better if you need to take them to school or work. I honestly can’t taste the difference between the dairy and non-dairy versions, and the lack of gastrointestinal distress following the consumption of one of these suckers is pretty nice.

And one bar takes care of 1/3 of your daily fiber needs, too, heh.

Fiber One Raisin Crispy Treat Bar (2 layer bar)

Yields 12 bars
Nutritional information per bar: 228.5 cals, 5.83 g fat (23%), 1.0 g sat fat, 30.0 g carb (38%), 8.17 g fiber, 22.2 g pro (39%)

Base Layer
• 10 scoops chocolate All The Whey Blend Protein powder
• 2 TBSP cocoa powder
• 6 TBSP natural peanut butter
• 1 c. raisins
• 1 tsp vanilla extract
• 7-8 packets of splenda
• 2/3 – 1 cup water (less or more based on your protein powder)

Crispy Treat Layer
• 3 cups Fiber One cereal
• 12 large marshmallows
• 1 TBSP butter/margarine

Line large (7x 11 or 9 x 9) baking dish of loaf pan with wax paper (let the paper be over size on two opposite ends so that you can use them to pull out the bars after setting).

BASE layer: Combine dry ingredients for BASE layer in a medium bowl and mix well. Add peanut butter and mix – the mixture will be crumbly and dry. Add water & vanilla extract. Using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky. Spread dough into pan and press down using a sheet a wax paper and a spatula.

CRISPY layer: Stove: Over stove in non-stick pan, melt butter over low heat. Add marshmallows and stir until melted and sticky. Remove from heat and quickly stir in cereals to coat. Microwave: Melt butter in large bowl for 15 – 30 seconds. Add marshmallows and stir to coat. Microwave for an additional 30 sec – 1 minute until melted. Stir and quickly stir in cereal to coate.

Press mixture into pan on top of base layer using wax paper (or spray your spatula with cooking spray) to prevent sticking.

Refrigerate for overnight or freeze for 1 hour and cut into 12 bars. Wrap individually in plastic wrap or store in covered container between sheets of wax paper. Keep refrigerated.

Nutrition: 1300-1500 calorie low zig zag day

1: Fiber One protein bar
2: 4×2 omelette, 1 c. mixed vegetables
3: 3/4 c. 1% cottage cheese, 3/4 c. raspberries/cherries, 2 T. oatmeal
4: Chinese chicken salad, apple
5: 1/2 c. rice, 3×1 spinach omelette
6: Fiber One protein bar

Daily Supplements: multivitamin with iron, calcium 500 + D, 1 T. flaxseed oil or natural peanut butter
Water: 16 cups minimum

12:00 PM HIIT Cardio – Treadmill (20 minutes)

The Awful Truth:
1. Didn’t do the laundry.

Brownie Points:
1. Planted sweet pepper, hot pepper, eggplant, soybean, tomato, and cherry tomato seeds.
2. Made new bar.
3. Caught up with all bill paying and updated 2005 budget in MS Money.
4. Got haircut.

Short-term Goals:
1. Keep working on P90X forms.
2. Clean bathroom and bedroom.
3. File paperwork.
4. Revise daily schedule based on new work hours.
5. Clean litter box.

9 thoughts on “In love with Fiber One (Non-dairy bar recipe included!)

  1. Oh how I love Fiber One! :drool2: If I may make one suggestion, though: I would recommend NOT freezing your bars, and only using the fridge. Similarly, bars that need to be baked are not the best idea either as any extreme temperatures (freezing or high heat above ~140ºF), can denature protein (produce cross-linking) and reduce its solubility, digestibility and bioavailability.

    Basically, your body doesn’t get to reap the benefits of the protein if you freeze or bake it.

  2. Fiber One is great — I thought I was the only one who knew 🙂 It fixed my IBS and high cholesterol , quite a feat for a breakfast cereal. — and it tastes great. Easy breakfast: 3/4 cup Fiber One, 1/2 cup plain nonfat yogurt, 1 Tbsp sliced almonds, 2 Tbsp raisins. No more internal troubles. I’m going to try your bars, too.

  3. Fiber One is going to be my savior for the next 4 weeks. Geez, this stuff is good, and you can’t beat those fiber stats!

  4. Yahoo! Fiber One fans unite – I call it Koi food…but it’s great stuff…my darlin’ horsie food….

  5. I am definitely going to try these – they sound great!

    For the other bars that use milk powder, how about subbing soy milk powder instead? Then…. no lactose effect.



  6. Ok, so I made these and the first day they were very tasty, krispy, everything.

    The next day (today), the flavor is still great, but the fiber one krispy layer is now gummy and stale. Any good way to prevent this?


  7. has anyone got the recipe called “haystacks” it’s a simple one i heard.
    you only use fiber one and semi sweet chococate pieces…
    need to know the measurements, please

  8. Okay, I know this is wayyyy old, but for future reference – keep your bars in an airtight container or a big ziploc baggie with a slice of bread, it will keep the fiber one layer from getting so stale.

Leave a Reply

Your email address will not be published. Required fields are marked *

To prove you're a person (not a spam script), type the security word shown in the picture. Click on the picture to hear an audio file of the word.
Click to hear an audio file of the anti-spam word