100 Calorie Protein Bars

GF V SF May 29, 2024

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To me, a protein bar must meet 3 basic requirements:

1. At least 10g of protein per 100cal, with protein being the predominant macro nutrient
2. No added sugar
3. Can be taken on the go

 These protein bars meet all 3, as they clock in at just 100 calories and have over 13g of protein

- 7.5 tbsp (45 g) Powdered peanut butter
- 1 scoop (30 g) Whey protein powder, unflavored
- 1 scoop (30 g) Casein protein powder, unflavored
- 1/4 cup (30 g) Coconut flour
- 1 tsp (3 g) Cinnamon
- 1/4 tsp (1.5 g) Salt
- 1/2 cup (120 g) Unsweetened vanilla almond milk
- 1 tbsp (20 g) Sugar free syrup
- 1 tsp (5 g) Almond extract

1. In a large bowl, whisk together the dry ingredients - powdered peanut butter, whey, casein, coconut flour, cinnamon, and salt

2. Add in the wet ingredients (milk, syrup, and extract). Fold with a silicone spatula until fully combined. The mix should be slightly sticky

3. Line a 9x5" bread pan with parchment paper, and evenly press the dough into the pan. Chill in the fridge for 3 hours before slicing. Store in the fridge or freezer, wrapped in parchment paper

https://www.poormanprotein.com/recipes/protein-bar

Description

 To me, a protein bar must meet 3 basic requirements:

1. At least 10g of protein per 100cal, with protein being the predominant macro nutrient
2. No added sugar
3. Can be taken on the go

 These protein bars meet all 3, as they clock in at just 100 calories and have over 13g of protein

Time

Prep Time:

10 minutes

Rest Time:

3 hours

Total Time:

3 hours 10 minutes

Cost

Total Cost:

Cost per Serving:

$0.50

Ingredients

Serving(s)

7.5 tbsp Powdered peanut butter
1 scoop Whey protein powder, unflavored
1 scoop Casein protein powder, unflavored
1/4 cup Coconut flour
1 tsp Cinnamon
1/4 tsp Salt
1/2 cup Unsweetened vanilla almond milk
1 tbsp Sugar free syrup
1 tsp Almond extract

Instructions

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1. In a large bowl, whisk together the dry ingredients - powdered peanut butter, whey, casein, coconut flour, cinnamon, and salt


2. Add in the wet ingredients (milk, syrup, and extract). Fold with a silicone spatula until fully combined. The mix should be slightly sticky


3. Line a 9x5" bread pan with parchment paper, and evenly press the dough into the pan. Chill in the fridge for 3 hours before slicing. Store in the fridge or freezer, wrapped in parchment paper

Nutrition Facts

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Servings: 6

Serving Size: 1 bar
Calories: 95

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Total Fat: 2.3g (3 %)
 Saturated Fat: 0.9g (4 %)
 Polyunsaturated Fat: 0.3g
 Monounsaturated Fat: 0.6g
Cholesterol: 15mg (5 %)
Sodium: 127mg (6 %)
Total Carbohydrate: 8.5g (3 %)
 Fiber: 3.1g (11 %)
 Net Carbs: 3.6g
 Total Sugar: 1.8g
 Sugar Alcohol: 1.8g
Protein: 13.1g (26 %)

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Vitamin B12: 0.24mcg (10 %)
Vitamin D: 0.2mcg (1 %)
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Calcium: 175mg (13 %)
Iron: 1.15mg (6 %)
Magnesium: 25mg (6 %)
Potassium: 162mg (3 %)

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Glycemic Index

:

28.9

Glycemic Load

:

1.9

Sources of Inspiration

https://amyshealthybaking.com/blog/2016/01/07/chocolate-chip-peanut-butter-protein-bars/

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