Description
These simple high protein bars are made with just 5 ingredients in under 10 minutes. I'm using my new homemade Sugar Free Sweetened Condensed Milk, and mixing that with protein powder, oat fiber, vanilla, and salt before letting it chill in the fridge and slicing into 9 bars! Each bar has 15 g of protein in just about 100 calories!
Time
Prep Time:
10 minutes
Rest Time:
2 hours
Total Time:
2 hours
10 minutes
Cost
Total Cost:
Cost per Serving:
$0.69
Ingredients
Serving(s)
- 1 tsp Vanilla extract
- 1/4 tsp Salt
- 1/4 cup Oat fiber
- 4 scoop Casein protein powder, vanilla
Instructions
Cook Mode Off: Prevents screen dimming
- Mix together condensed milk, vanilla, salt, oat fiber, and protein powder in a large bowl until fully combined.
- Transfer the dough to a parchment lined 9" square pan. Evenly press the dough into the pan.
- Let it chill in the fridge for about 2 hours before cutting into 9 squares.
- Transfer to an airtight container, separating each bar with parchment paper. Store in the fridge or freezer.
Notes
- The dough will feel too dry and sticky, but it will come together after a few minutes of mixing. Use your hands wearing kitchen gloves to prevent sticking. It's too thick for a silicone spatula, which I learned the hard way (rip).
- This recipe is written to use my Sugar Free Sweetened Condensed Milk, which is sweetened with sugar free syrup. However, you can sweeten my Homemade Condensed Milk with either maple syrup or honey. Finally, you can also use storebought condensed milk in this recipe.
Note that the latter 3 options will add a significant amount of sugar and calories, and these protein bars will no longer be high protein.
| Nutrient | Sugar Free Syrup |
Maple Syrup |
Honey | Storebought Condensed Milk |
|---|---|---|---|---|
| Calories | 103 | 177 | 199 | 189 |
| Protein | 14.5 g | 14.3 g | 14.4 g | 14.2 g |
| Fat | 0.1 g | 0.1 g | 0.1 g | 3.8 g |
| Net Carbs | 6.2 g | 29.7 g | 36.5 g | 24.5 g |
| Fiber | 4.3 g | 4.0 g | 4.1 g | 4.0 g |
| Added Sugar | 0.0 g | 21.5 g | 30.7 g | 20.6 g |
Nutrition Facts
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Total Fat: 0.1g (0%
0 % of Daily Value (78 g)
)
Saturated Fat: 0.1g (0%
0 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.0g
Monounsaturated Fat: 0.0g
Cholesterol: 11mg (4%
4 % of Daily Value (300 mg)
)
Sodium: 261mg (11%
11 % of Daily Value (2300 mg)
)
Total Carbohydrate: 14.1g (5%
5 % of Daily Value (275 g)
)
Fiber: 4.3g (15%
15 % of Daily Value (28 g)
)
Net Carbs: 6.2g
Total Sugar: 6.0g
Sugar Alcohol: 3.6g
Protein: 14.5g (29%
29 % of Daily Value (50 g)
)
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Vitamin B12: 0.85mcg (35%
35 % of Daily Value (2.4 mcg)
)
Vitamin D: 1.2mcg (6%
6 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 373mg (29%
29 % of Daily Value (1300 mg)
)
Iron: 0.15mg (1%
1 % of Daily Value (18 mg)
)
Magnesium: 37mg (9%
9 % of Daily Value (420 mg)
)
Potassium: 227mg (5%
5 % of Daily Value (4700 mg)
)
:
:
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:
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32.7
:
4.6
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:
8.2
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