Homemade protein bars

[FrugalBugle]

Hi, not sure if this has been covered before but the search button doesn't seem to be working so I'll start a new thread.

Has anyone made their own protein bars before?
I like to eat straight after exercise and a bar is often what i have, but they are quite costly.
I buy "Quest" bars that are just past their Best Before date, and get them at usually half RRP but I would like to save even more if possible.
I will be making some of my own very soon, just wondering if anyone had a good low cost recipe, or even a protein recommendation that I could use.
 

[TheBuddha]

I'm extremely interested as well, I eat a ton of those things.

[somepissedoffman]

Interested as well.  I like to keep my meals cheap and streamlined, but not enough so to pay for protein bars.

I was pondering this recently, and thought that, perhaps, one could adapt the three ingredient (peanut-butter/eggs/sugar) cookie recipe.  Drastically reduce the sugar, add oats, chunky stuff, protein powder, and that might pass as a protein bar.  I haven't tried it yet, though.

[FrugalBugle]

What I am going to try first is a basic flapjack recipe I use and just add protein powder. I haven't decided which powder yet.
My basic flapjack contains oats, bananas, dates, vanilla essence and coconut oil.
I want to try and keep the calories lowish and not add any sugar.
The dates should add enough sweetness.

[Mrs. PoP]

I make lots of bars, mostly from the cookbook Power Hungry.  Check and see if your library has a copy.  She also has a website by the same name, but it doesn't have as many bar recipes.  The book is basically all energy bars.

[GuitarStv]

What's the fixation on bar form?

If you just want protein, it's hard to beat whey isolate.  This can be purchased very cheaply online.  If you want protein and calories, a protein shake and peanut butter and banana sandwich packs easily and can fulfill your need.

[Roadhog]

In the past I have made my own version of Lara Bars.  I think I googled for ideas, but essentially I just looked at the labels of my favorites, very few ingredients.  I bought the ingredients in bulk and ran them through a food processor, then pressed them in to a cookie pan and then cut them up.  It was easy. 

[mohawkbrah]

i have a protein muffin recipe

ingredients:

75g flour
75g protein powder
1 medium egg
1 tsp baking powder
1 tsp oil
150ml hot water
50g honey/golden syrup/ other liquid sugar alternatives
1tsp vanilla essence
10g-15g cinnamon (optional)

step 1

preheat oven to gas mark 6/375 Fahrenheit

step 2

mix all the wet ingredients in this order in a separate bowl:
- water
- honey (ensure this is mixed in well with the hot water for better taste)
- vanilla essence
-egg

whisk that up

then mix all the dry ingredients together in another bowl

step 3

combine both bowls and whisk ingredients together

the mixture should have the consistency of a liquid batter that should run off a spoon, if too thick add more water

step 4

pour the mixture into muffin tin molds, i use a 12 tin mold which is greased

step 5

pop them in the oven, takes approximately 5-10 minutes to bake. make sure to keep checking them to not burn them, take out when they are golden brown.

stick em through with a skewer to make sure they're cooked inside, the skewer should come out clean.



macro's total
900 cals
80g protein
16g fat
carbs 116(ish)

per donut if using 12 tin tray
75 cal
and 6.6g protein

[Dorje]

I've been making some for years now and would market them but have little interest in competing in a saturated market... They are very easy to make and don't need to be baked. Just mix the ingredients in a bowl and package however you want. I find balls easier than bars.

150g granola - whatever you want to use is fine
150g peanut butter
15-25g cocoa powder
60-90g Nutiva hemp protein power, 50% protein.
90g honey
40g agave syrup
chocolate chips, dried fruit, seeds, nuts, whatever else you feel like throwing in.

The protein powder and cocoa powder combine with the peanut butter, honey and agave to form a thick binder that keeps the rest of the ingredients together... these bars seem to last a long time and do not require refrigeration, although I do keep mine in the fridge until I'm ready to use them. Cost is around 40 cents per 2 oz serving and quality (if you use decent ingredients) is on par with bars in the $2-3 range.

Also, check out "The Feed Zone Cookbook" and "Feed Zone Portables" if you're interested...

[captainawesome]

Google "home made quest bars"

Essentially, the magic ingredient is VitaFiber syrup. Add in your favorite protein powder and ingredients, let it set, and boom, you have bars that you can take with you and cost a fraction of the price.

For example, one of my fav bars is cinnamon swirl protein powder, peanut butter, and vitafiber. Quick, easy, and tastes great. 

[ketchup]

In the past I have made my own version of Lara Bars.  I think I googled for ideas, but essentially I just looked at the labels of my favorites, very few ingredients.  I bought the ingredients in bulk and ran them through a food processor, then pressed them in to a cookie pan and then cut them up.  It was easy.

I've done this too.  Cashews, dates, sea salt, and dark chocolate chips was my favorite recipe.  If one wanted to convert these into more "protein" bars, one could probably just make them normally but add a scoop or two of whey protein.

[Dorje]

For protein powder do not overlook hemp! It's easy to digest and the most complete and bioavailable plant based protein around. Unlike soy, whey, etc which is chemically processed, all it is is ground up hemp seed. The 50% protein stuff is what I use and it just has some of the fiber filtered out... Amazon subscription seems to be the best price.

[GuitarStv]

Whey isolates are chemically processed, but many of the available concentrates are just filtered and dried . . . no chemical processing at all.

[captainawesome]

Whey isolates are chemically processed, but many of the available concentrates are just filtered and dried . . . no chemical processing at all.

Not necessarily true.  Depends on quality, methods used, etc.

[GuitarStv]

Sure, that's why I said many.  It's not true that all hemp protein powder is only ground seed either.  Hemp Pro 70 for example . . .

[captainawesome]

Noticed the OP is looking for recommended brands, not sure what is or isn't available in the UK. Optimum is a solid company for "big" companies. I prefer True Nutrition personally, because they have everything you could possibly want.  Great reputation and CS too.

[FrugalBugle]

Thank you for the info and recipes everyone.

[sisto]

Here's a recipe you might try.

http://hiit-blog.dailyhiit.com/hiit-diet/healthy-recipes/no-bake-chocolate-chip-oat-protein-bites/

[begood]

Here's a recipe you might try.

http://hiit-blog.dailyhiit.com/hiit-diet/healthy-recipes/no-bake-chocolate-chip-oat-protein-bites/

That looks awesome! I will have to give that recipe a try. :)

[Buffaloski Boris]

Anyone else have fave recipes? I’m crazy about the the cherry Lara bar.

[Barbaebigode]

100g peanut butter (100% peanuts, no sweeteners)
100g flaked oats
100g powdered milk
60 - 80g honey or molasses
20g cocoa, powdered

I did this a few times and it's quite tasty. I think if you want to increase the protein content, just replace the powdered milk for a protein concentrate or isolate, it will probably work. Mix it thoroughly and place the dough on a flat surface. Use a plastic wrap to help you shape it into a rectangle 1,5cm thick and put it in a refrigerator for about an hour. Remove it from the refrigerator and use a large knife to cut it into smaller rectangles.

obs: It's easier to mix it with your hands and it's almost a workout on it's own. It looks like that it will never turn into a dough, but you just need to find the wet lumps inside the dry stuff and squish them until they are all gone.
obs2: This is a caloric bomb, so use it wisely.

[honeybbq]

Check out Feed Zone Portables from the library. Lots of great ideas (some are more carb heavy, but there is also a chapter on recovery food!) there.