Description
After making homemade yogurt the other day, I was left with a bunch of leftover liquid whey. Wanting to use it up all at once, I created these protein bars.
They have a base of liquid whey, are sweetened with sugar free syrup and liquid monk fruit, and get their protein from powdered peanut butter and casein protein powder.
The result is 12 protein bars each with 13 g of protein in just over 100 calories. They also have 5 g of fiber each, are low in fat, and contain no added sugar.
They have a base of liquid whey, are sweetened with sugar free syrup and liquid monk fruit, and get their protein from powdered peanut butter and casein protein powder.
The result is 12 protein bars each with 13 g of protein in just over 100 calories. They also have 5 g of fiber each, are low in fat, and contain no added sugar.
Time
Prep Time:
20 minutes
Rest Time:
30 minutes
Cook Time:
1 hour
Total Time:
1 hours
50 minutes
Cost
Total Cost:
Cost per Serving:
$0.68
Ingredients
Serving(s)
Wet
- 1 large Egg
- 5 cup Liquid whey
- 1/4 cup Sugar free syrup
- 1 tbsp Vanilla extract
- 1 tbsp Liquid monk fruit
Dry
- 1 cup Powdered peanut butter
- 3 scoop Casein protein powder, vanilla
- 1/2 cup Cocoa powder
- 1/2 cup Psyllium husks, whole
- 1 tbsp Baking powder
- 1 tbsp Cinnamon
- 1/2 tsp Salt
Instructions
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- Preheat your oven to 350F. Line a 9x13" pan with parchment paper. Lightly grease it with oil
- Beat your egg in a large bowl. Whisk in the wet ingredients - liquid whey, sugar free syrup, vanilla extract, and liquid monk fruit
- Using a silicone spatula, stir in all the dry ingredients - powdered peanut butter, casein protein powder, cocoa powder, psyllium husk, baking powder, cinnamon, and salt
- Let the batter rest in the bowl for about 10 minutes for the psyllium to thicken the batter
- Transfer the batter to the pan. Bake at 350F for 1 hour, or until a toothpick comes out clean
- Let cool in the pan at room temperature for 30 minutes before cutting into 12 protein bars
- Store the protein bars in an airtight bag in the freezer, separating each one with a piece of parchment paper
Notes
- You can eat the protein bars out of the fridge or at room temperature, but I prefer their taste and texture directly out of the freezer. Let it sit out for about 5 minutes to soften slightly before eating
Nutrition Facts
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Total Fat: 2.0g (3 %)
Saturated Fat: 0.6g (3 %)
Sodium: 326mg (14 %)
Total Carbohydrate: 18.5g (7 %)
Fiber: 5.2g (18 %)
Net Carbs: 9.7g
Total Sugar: 7.0g
Sugar Alcohol: 3.6g
Protein: 12.6g (25 %)
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Vitamin B12: 0.43mcg (18 %)
Vitamin D: 0.1mcg (0 %)
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Calcium: 344mg (26 %)
Iron: 1.79mg (10 %)
Magnesium: 48mg (12 %)
Potassium: 529mg (11 %)
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