Diet bars and protein bars are a popular way to satisfy hunger and pack in some nutrients while you are on the go. Making your own bars at home saves you money and enables you to know exactly what ingredients you are feeding yourself and your family. You can create your own diet bars to suit your specific tastes and nutritional goals. This recipe yields 24 servings, with 154 calories, 8 grams of protein and 4 1/2 grams of fat per serving.
Step 1
Preheat your oven to 350 degrees Fahrenheit. Place a sheet of parchment paper on the bottom of a 13-by-9-inch glass baking dish. Coat the parchment paper lightly with canola or vegetable oil, then set aside until needed.
Step 2
Add the protein powder, oat bran, wheat germ, wheat flour and salt to a large mixing bowl, and set it aside. Chop the blueberries, apricots, dried cherries and raisins coarsely, so they are still easily identified, then toss them in a smaller bowl and set it aside as well.
Step 3
Whisk the silken tofu in a third mixing bowl until it is a smooth consistency, then add the apple juice, eggs, brown sugar and peanut butter. Whisk each new ingredient into the mixture before adding the next one. Add this mixture to the bowl containing the protein powder mixture and stir it all together well, before folding in the dried fruit.
Step 4
Spread the bar mixture evenly over the parchment paper in the baking dish. Place it in the oven, and bake for about 35 minutes. Insert a toothpick after the cooking time to ensure the inside is firm. Remove the finished bars from the oven and cool completely before cutting them into 2-inch squares. Place them in an airtight container and store in your cupboard for up to one week.
Tips and Warnings
- Experiment with different ingredients to find diet bars that suit your tastes and nutritional needs. Try creating a no-bake version without eggs that you refrigerate prior to eating.
Things You'll Need
- 13-by-9-inch glass baking dish
- Parchment paper
- Canola oil, for pan
- Mixing bowls
- Knife
- Whisk
- Rubber spatula
- 1 cup soy or whey protein powder
- 1/2 cup oat bran
- 1/2 cup whole-wheat flour
- 1/4 cup wheat germ
- 1/2 teaspoon kosher salt
- 1/2 cup raisins
- 1/2 cup dried cherries
- 1/2 cup dried blueberries
- 1/2 cup dried apricots
- 1 package soft silken tofu
- 1/2 cup unfiltered apple juice
- 1/2 cup packed dark brown sugar
- 2 large whole eggs, beaten
- 2/3 cup natural peanut butter
Member Comments