Protein Bars - Chocolate

1 cups rolled oats
2 cup rolled oats chopped in blender or equivalent oat flour
5 scoops Chocolate Whey Protein Powder (18g Prot per scoop)
8 egg whites
1 egg yolk
24 Splenda Packets
½ Cup Cocoa Powder (No sugar or milk powder added)
1 Cup Carb Countdown Milk
½ Cup Apple Sauce
½ Tsp Vanilla Extract
1 pinch of salt

Mix rolled oats, chopped oats (3 cups total oats), and protein powder in large mixing bowl.

In saucepan warm milk, splenda, cocoa, applesauce, and salt until fully mixed. DO NOT bring to boil! When it is fully mixed, mix in any extracts you used and pour over oat mixture and mix well.

Whip the eggs until white and foamy, almost to the stiff peak point and then mix into the oat mixture. After the whites are mixed add the single egg yolk. Mix well and let sit for 15 minutes so the oats can absorb the mixture. We use a silicone baking mat (http://www.amazon.com/exec/obidos/tg/detail/-/B00005AXJ9/qid=1078332180//ref=pd_ka_1/104-0978053-8166328?v=glance&n=507846) , but you can spray non stick spray on a cookie sheet and bake as cookies, or you can cook them in a cake pan like a big brownie.

Preheat oven to 350 degrees and bake for about 18 minutes. Take out and cool and separate into 6 servings.

Nutritional Breakdown – 1 serving
Calories 305
Fat 6g
Sat 2g
Poly 1g
Mon 1g
Carb 35g
D Fib 6g
Prot 32g

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These bars hold together really well and have the consistency of brownies. The secret is to whip the eggs long enough to incorporate air into them. We are using this as a base for making different flavors with extracts, nuts, or natural peanut butter. But since they hold together so well, the possibilities are only limited by your imagination.

Orange Cranberry Protein Bars

1 cups rolled oats
2 cup rolled oats chopped in blender or equivalent oat flour
5 scoops Vanilla Whey Protein Powder (18g Prot per scoop)
8 egg whites
1 egg yolk
24 Splenda Packets
1 Cup Carb Countdown Milk
½ Cup Apple Sauce
½ Tsp Orange Extract
1 Cup Dried Cranberries

Nutritional Breakdown – 1 serving
Calories 352
Fat 5g
Sat 2g
Poly 1g
Mon 1g
Carb 48g
D Fib 6g
Prot 30g

Directions are basically the same as above except you don't need to heat the milk. Mix the dry, mix the wet, and add the eggs.

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*** Store in the refridgerator because it is made with eggs and milk. Make sure that it is cooled completely before placing in fridge.

A website you can use to buy just about any flavored extract is Natures Flavors (http://www.naturesflavors.com) .

Next I am going to try and find some low carb/fat chocolate or mint chips to mix in.

Let me know if you come up with any good combinations for us to try.
:gl:

Bump

Nice.

I'm gonna try them as soon as I run out of the ones I made today...

How many cups of splenda is 24 packets???

I bought the big bag...

Nice.

I'm gonna try them as soon as I run out of the ones I made today...

How many cups of splenda is 24 packets???

I bought the big bag...

I am not sure. I think a packet is equal to 2 Tsp of sugar which if that is the case then 24 packets would be equal to about 1 cup of sugar (in sweetness). So whatever that works out to in the Splenda you have, it should list the sugar equivalency on the box.

Let me know how they turn out. The ones that I made with the peanuts on top turned out great. :drool:

Do you still have the nutrition info and amount of ingredient for the peanut butter one?

I am not sure. I think a packet is equal to 2 Tsp of sugar which if that is the case then 24 packets would be equal to about 1 cup of sugar (in sweetness). So whatever that works out to in the Splenda you have, it should list the sugar equivalency on the box.

Let me know how they turn out. The ones that I made with the peanuts on top turned out great. :drool:

The conversion from Splenda packets to Splenda granular is one of the great mysteries of the universe. It is not exact since the packets are ultra-condensed "sweetness without volume" and the granular is more of a "sweetness with volume for baking".

You've arrived at the correct "sweetness equivalent" (24 packets = 1 cup granular), but it is not clear how this will affect the bars since there's now another cup of "volume" in the recipe. The Splenda website (www.splenda.com) suggests adding 1/2 tsp baking soda for each cup of granular.

I also used data from that website to confirm the sweetness equivalent (each packet has 1 gram; each tsp of granular has 0.5 gram. therefore, 24 packets = 48 tsp granular = 16 Tsp granular = 1 cup granular).

This sounds like a great recipe to try - I'll make it tonight with granular and report on the results.

Dave

Do you still have the nutrition info and amount of ingredient for the peanut butter one?

Sorry, the peanut butter one got nuked when I edited the recipes the other night. Here is the revised PB recipe w/ nutritional info.

Protein Bars – Chocolate Peanut Butter Oat

1 cups rolled oats
2 cup rolled oats chopped in blender or equivalent oat flour
5 scoops Chocolate Whey Protein Powder (equiv to 18g protein per scoop)
8 egg whites
24 Splenda Packets
½ Cup Cocoa Powder (No sugar or milk powder added)
1 Cup Carb Countdown Milk
½ Cup Unsweetened Apple Sauce
½ Tsp Vanilla Extract
½ Cup Natural Peanut Butter (Just ground peanuts)
1 pinch of salt

Mix rolled oats, chopped oats (3 cups total oats), and protein powder in large mixing bowl.

In saucepan warm milk, apple sauce, Splenda, cocoa, peanut butter, and salt until fully mixed. DO NOT bring to boil! When it is fully mixed, mix in any extracts you used and pour over oat mixture and mix well.

Whip the eggs until white and foamy, almost to the stiff peak point and then mix into the oat mixture. Mix well and let sit for 15 minutes so the oats can absorb the mixture. We use a silicone baking mat, but you can spray non stick spray on a cookie sheet and bake as cookies, or you can cook them in a cake pan like a big brownie.

Preheat oven to 350 degrees and bake for about 18 minutes. Take out and cool and separate into 6 servings.

Nutritional Breakdown – 1 serving
Calories 436
Fat 16g
Sat 3g
Poly 1g
Mon 1g
Carb 39g
D Fib 8g
Prot 37g

You may want to add some chopped peanuts to the top before you bake it to bring out a little more peanut butter flavor. I added the apple sauce to moisten it up a bit because after a few days they started to dry out a bit.

:confused: You could also try spreading the 1/2 cup peanut butter on top when they are cool. I might have to give that a try with the next batch.

The conversion from Splenda packets to Splenda granular is one of the great mysteries of the universe. It is not exact since the packets are ultra-condensed "sweetness without volume" and the granular is more of a "sweetness with volume for baking".

You've arrived at the correct "sweetness equivalent" (24 packets = 1 cup granular), but it is not clear how this will affect the bars since there's now another cup of "volume" in the recipe. The Splenda website (www.splenda.com) suggests adding 1/2 tsp baking soda for each cup of granular.


Thanks for the info about the splenda. All I have are the packets so I wasn't sure. Let me know how they turn out, or any new variations you try and like.

Thanks for the info about the splenda. All I have are the packets so I wasn't sure. Let me know how they turn out, or any new variations you try and like.

Well, they've turned out differently than I expected, but overall, not bad. I've ended up with more of a cake-like consistency (light and spongy) rather than a dense, chewy brownie consistency. Perhaps the difference is that I *folded* in the whipped egg whites rather than mixing them in? That retained a lot of the air - so much so that the recipe as provided completely filled 2 9"x9" baking pans (and then puffed up another inch or so above each pan before falling back after cooling). They also shrunk away about 1/2" from the edges all-around after cooling. Other differerences from your recipe are the Splenda (packets vs. granular) and my protein powder (Pro-Rated, Bavarian Chocolate, 22g / scoop). I also found that I needed to bake them for 23 minutes (rather than 18) to get the cake cooked all the way through -- reasonable considering the increased volume.

Still, very tasty and a nice addition to my recipe collection. I've divided my cakes into a total of 12 portions (each piece appx. 4" x 2.5" x 2") each with 21g carb, 17g protein, and 3.3g fat for 182 calories.

Thanks for the idea - who knew that chocolate cake would be able to find a place in my healthy eating plan!?

Dave

Won't baking the bars denature the whey protein? I know that GNC says not to heat their whey products.

Won't baking the bars denature the whey protein? I know that GNC says not to heat their whey products.

I use Worldwide Sports Nutrition Whey, but I haven't found out from them yet, but I also emailed All the Whey and posed this question to them and this is what they told me.

Hi,

Cooking at that temperature will cause some breakdown, but it's not significant.

There is no downside with cooking whey.

Thank You,

Dom Tricome
All the Whey, Inc.
610-265-8538
www.allthewhey.com

I use a 9x11 cakepan when I do mine and I wasn't careful to fold in the whites. One thing I have noticed is that the chocolate ones hold their moisture better I don't know why though. I am going to try waffles next with the orange cranberry mixture.