These recipes are all individually posted in my blog, but I figured some newer readers might have missed them the first time around.
=================
These are some recipes my sister and I (but mostly my sister!) came up with to make your own protein or MRP bars at home without preservatives or other iffy additives.
The stats on all of them are on target for a 40/40/20 or 40/30/30 macronutrient ratio. Unless otherwise noted, the recipes yield 10 bars each.
These are great as portable snacks, don’t contain preservatives, are no-bake, and are a great way to use up that “OMG, why did I buy this brand of icky stuff” protein powder that’s hiding away in your pantry.
- Maggie
========
(Upside down) Strawberry Cheesecake Bar
Yield 10 bars
Bar:
· 8 packets splenda
· 1 cup nonfat dry milk
· 8 scoops vanilla myopro protein powder
· 8 oz 1/3 less fat cream cheese
· 3/4 cup (dried fruit mix of your choice: cranberries, cherries, strawberries etc. Just remember to chop ‘em if you use larger fruit pieces though!)
· 1/2 cup Fiber one or All-bran cereal
· 1 tsp vanilla extract
· 1/4 water (only as needed!)
Topping:
· 2 TBSP Sugar Free Strawberry preserves
· 2/3 cup Atkins almond crisp cereal, crushed up
Nutritional Stats:
236 cals, 6.7 g fat, 4.1 sat fat, 20.7 g carbs, 2.6 g fiber, 22.6 g protein
Directions:
Line 9×13 or 9×9 square baking dish or 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) or spray pan with cooking spray. Combine dry BAR ingredients in a large bowl and mix well. Add cream cheese and cut in thoroughly with pastry mixer, potato masher or two knives. The mixture should look like coarse meal. Add vanilla extract and small amount of water. Using a wooden spoon or rubber spatula, quickly mix until a tacky dough forms. Press into pan using a sheet of wax paper or a spatula sprayed with cooking spray. Spread 2 TBSP preserves evenly across surface of bars and sprinkle crushed Atkins cereal across the top and press down with the wax paper. Refrigerate overnight or freeze for 1 hour and cut into bars/squares. Wrap bars individually in plastic wrap. Keep frozen or refrigerated.
=========
Crispy Treat (2 layer bar)
Yields 10 bars
Nutritional information per bar: 200 cals, 5g fat (23%), 1.4 g fat, 20. g carb (37%), 1.8g fiber, 20.1g pro (40%)
Base Layer
· 4 scoops chocolate Myopro whey
· 1/2 oz (11 whole) almonds, chopped
· 1/4 cup Atkins Almond crisp cereal
· 1/2 cup dry nonfat milk powder
· 1 tsp cocoa powder
· 2 TBSP natural peanut butter
· 1/2 tsp vanilla extract
· 4 packets of splenda
· 1/4 cup water (less or more based on your protein powder)
Crispy Treat Layer
· 1 cups Atkins almond cereal, crushed up (or leave whole)
· 2 cups Keto Crisp Cereal (reg or cocoa flavor)
· 18 - 20 large (or 1/2 of 10 oz bag) marshmallows
· 1 TBSP butter/margarine
Line large (9 x 13 or at least a 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: Combine cereals in bowl. 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. Press mixture into pan on top of base layer using wax paper (or spray your spatula with cooking spray) to prevent sticking. Microwave: melt butter in med bowl. Add marshmallows and stir until coated. Microwave for another 30 sec – 1 minute or until melted and stir halfway through so that it’s smooth. Quickly stir in cereal mixture and continue as above.
Refrigerate for overnight or freeze for 1 hour and cut into 10 bars. Wrap individually in plastic wrap or store in covered container between sheets of wax paper. Keep refrigerated.
==========
Stella bar – Protein Packed Choco/Vanilla Chip Crisp
Bar Ingredients:
· 4 tbsp natural peanut butter (chunky or smooth)
· 1/2 cup All- Bran with extra fiber, crushed up
· 1/4 cup oatmeal
· 3/4 cup TJ’s More and less cereal, crushed up (note: this cereal is 12 gs protein, 11 gs carbs per 2/3 cup so you’ll end up with an even BETTER protein – carb ratio w/ atkins since that has even more protein)
· 6 scoops Myopro whey protein
· 1.5 teaspoon almond extract or vanilla extract (and 1 tsp of cocoa if making chocolate version)
· 1 cup non-fat dry milk
· 1/2 cup water (depending on what type of protein you use, you may need to add more)
· 8 packets splenda
Topping: 1 TBSP Peanut butter, 3/4 cup of TJ’s More and Less cereal (crushed up) and 3 TBSP nestle’s mini morsels
Stats: 207 cals, 7 g fat (32%), 2g sat, 17.1g carbs (28%), 3.5g fiber, 20.5g prot (41%).
Line 9×13 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). Combine dry BAR ingredients in a large bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla/almond 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. Pull up paper and spread 1 TBSP of peanut butter (warmed for 10 secs in microwave) across surface. Sprinkle crushed Cereal and mini morsels across the top and press down firmly again with the wax paper. Refrigerate a few hours and cut into bars/squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
=========
Cran-Raisin Strawberry Bfast crunch bars (Re-post)
Ingredients:
· 6 tbsp natural peanut butter (chunky or smooth)
· 1.25 cup dry oats or whole grain hot cereal (uncooked)
· 5 scoops strawberry Myopro whey protein
· 1.5 teaspoon almond extract or vanilla extract
· 1 cup non-fat dry milk
· 1/2 cup water (depending on what type of protein you use, you may need to add more)
· 8 packets splenda
· 1/2 cup raisins
· 1/2 cup dried cranberries
· 1 oz (22 whole almonds) chopped or crushed
Topping: 2/3 cup of Kashi Go Lean crunch cereal (crushed up)
Nutritional info: 40% carbs, 30% protein, 30% fat
For (10 bar batch) 256 cals, 8.4g fat, 1.8g sf, 28.3g carbs, 18.6g pro, 3.2g fiber
For (9 bar batch) 284 cals, 9.33g fat, 2g sf, 31.45 carbs, 20.66g pro, 3.55g fiber
Directions:
Line 8×8 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). Combine dry ingredients EXCEPT Kashi Go Lean in a large bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla/almond 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. Pull up paper and sprinkle crushed Kashi across the top and press down firmly again with the wax paper. Refrigerate a few hours (or freeze for an hour) and cut into bars/squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
=============
Peanut Butter and Jelly Bar (Makes 10 bars)
(Even more) Portable versions of your favorite sandwich!
220 cals, 6.1 g fat (26%), 20.6 g carbs (34%) 2.1 g fiber, 21.2 g protein (41%)
PB Layer:
· 3 1/2 scoops Myopro vanilla
· 1/2 cup dry non-fat milk powder
· 1 TBSP butter buds
· 1/4 cup chopped peanuts
· 1 packet splenda
· 1/4 cup dry oats
· 3 tbsp natural peanut butter (chunky or smooth)
· Water as needed
Jelly Layer:
· 1/3 cup dried fruit (berry mix, craisins, apricots, etc. chop if large pieces)
· 3 1/2 scoops myopro strawberry
· 3 packets splenda
· 1/2 cup dry non-fat milk
· 1/4 cup crushed Kashi Cereal
· 3 TBSP reduced sugar preserves, flavor of your choice
· Water as needed
Topping:
· 1/2 cup oatmeal
· 1/2 cup Kashi Cereal crushed as desired
Line 11 x 7 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).
PB layer: Combine dry PB layer ingredients in a large bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water as needed and 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. Take half of topping mixture and press into top evenly. Using wax paper, lift out the bar layer and invert back into the pan, topping layer down.
Jelly layer: Combine dry Jelly layer ingredients in a large bowl and mix well. Add preserves and mix - the mixture will be crumbly and dry. Add water as needed and using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky. Spread dough into pan, on top of PB layer and press down using a sheet a wax paper and a spatula. Take remaining half of topping mixture and press into top evenly.
Refrigerate a few hours (or freeze for 1 hour) and cut into bars/squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
==================
Kashi Crispy Treat (2 layer bar)
Yields 10 bars
Nutritional information per bar: 202 cals, 4.9 g fat (21%), 1.6 g sat fat, 21.5 g carb (35%), 3.4 g fiber, 22.5 g pro (43%)
Base Layer
· 7 scoops chocolate Myopro whey
· 1/2 cup Keto Crispy Flakes (or any flavor of Atkins Cereal)
· 1/2 cup dry nonfat milk powder
· 1 tsp cocoa powder
· 3 TBSP natural peanut butter
· 1 tsp vanilla extract
· 4 packets of splenda
· 1/3 – 1/2 cup water (less or more based on your protein powder)
Crispy Treat Layer
· 3 cups Kashi Go Lean cereal
· 9 large marshmallows
· 1/2 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 10 bars. Wrap individually in plastic wrap or store in covered container between sheets of wax paper. Keep refrigerated.
====================
Kellogg’s Rice Crispy Treat Protein Bars
Yields 10 bars
Nutritional information per bar: 205 cals, 4.5 g fat, 1.6 g fat, 21.8 g carb, 2.6 g fiber, 21.4 g pro
Base Layer
· 8 scoops chocolate Myopro whey
· 1/2 cup Fiber One cereal
· 1/2 cup dry nonfat milk powder
· 1 tsp cocoa powder
· 2 TBSP natural peanut butter
· 1/2 tsp vanilla extract
· 5 packets of splenda
· 1/3 – 1/2 cup water (less or more based on your protein powder)
Crispy Treat Layer
· 1 cup Atkins almond cereal, crushed up (or leave whole)
· 1 1/4 cup Rice Krispies Cereal
· 14-15 large marshmallows
· 3/4 TBSP butter/margarine
Line large (9 x 13 or at least a 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: Combine cereals in bowl. 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. 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 10 bars. Wrap individually in plastic wrap or store in covered container between sheets of wax paper. Keep refrigerated.
================
Cran-Raisin Coconut Banana Breakfast Crunch bars
Ingredients:
· 6 tbsp natural peanut butter (chunky or smooth)
· 1.25 cup dry oats or whole grain hot cereal (uncooked)
· 5 scoops banana cream Myopro whey protein
· 1.5 teaspoon almond extract or vanilla extract
· 1/4 teaspoon coconut extract
· 1 cup non-fat dry milk
· 1/2 cup water (depending on what type of protein you use, you may need to add more)
· 8 packets splenda
· 1/2 cup raisins
· 1/2 cup dried cranberries
· 1 oz (22 whole almonds) chopped or crushed
Topping: 2/3 cup of Kashi Go Lean crunch cereal (crushed up)
Nutritional info: 40% carbs, 30% protein, 30% fat
For (10 bar batch) 256 cals, 8.4g fat, 1.8g sf, 28.3g carbs, 18.6g pro, 3.2g fiber
For (9 bar batch) 284 cals, 9.33g fat, 2g sf, 31.45 carbs, 20.66g pro, 3.55g fiber
Directions:
Line 8×8 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). Combine dry ingredients EXCEPT Kashi Go Lean in a large bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla/almond/coconut 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. Pull up paper and sprinkle crushed Kashi across the top and press down firmly again with the wax paper. Refrigerate a few hours (or freeze for an hour) and cut into bars/squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
