Peanut Butter Chocolate Sludge Brick

GF V DF VG SF HP Jul 22, 2026

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It ain't stupid if it works. 3 ingredient, no bake, vegan, sugar free, and gluten free peanut butter chocolate protein bar? This "sludge brick" is just a swirling of cocoa powder and powdered peanut butter with sugar free syrup for a dead simple bar with 18 g of protein in 180 calories.

CHOCOLATE
- 1/4 cup (20 g) Cocoa powder
- 2 tbsp (40 g) Sugar free syrup

PEANUT BUTTER
- 1/4 cup (24 g) Powdered peanut butter
- 2 tbsp (40 g) Sugar free syrup

1. In a small bowl, mix together cocoa powder and sugar free syrup with a silicone spatula, and set aside.

2. In a small bowl, mix together powdered peanut butter and sugar free syrup with a silicone spatula, and set aside.

3. Line a small container with parchment paper. Add the chocolate mixture to the bottom, then the peanut butter on top. Lightly swirl together. Optionally top with flaky salt.

4. Freeze for at least 2 hours before eating.

https://www.poormanprotein.com/recipes/sludge-brick

Whole bar
Calories: 189
Protein: 18 g
Fat: 6 g
Carbs: 29 g
Fiber: 12 g

Description

It ain't stupid if it works. 3 ingredient, no bake, vegan, sugar free, and gluten free peanut butter chocolate protein bar? This "sludge brick" is just a swirling of cocoa powder and powdered peanut butter with sugar free syrup for a dead simple bar with 18 g of protein in 180 calories.

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Time

Prep Time:

5 minutes

Rest Time:

2 hours

Total Time:

2 hours 5 minutes

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Cost

Total Cost:

Cost per Serving:

$1.00

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Ingredients

Serving(s)

Chocolate

1/4 cup Cocoa powder
2 tbsp Sugar free syrup

Peanut butter

1/4 cup Powdered peanut butter
2 tbsp Sugar free syrup

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Instructions

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1. In a small bowl, mix together cocoa powder and sugar free syrup with a silicone spatula, and set aside.

2. In a small bowl, mix together powdered peanut butter and sugar free syrup with a silicone spatula, and set aside.

3. Line a small container with parchment paper. Add the chocolate mixture to the bottom, then the peanut butter on top. Lightly swirl together. Optionally top with flaky salt.

4. Freeze for at least 2 hours before eating.

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Notes

1. This whole bar has about as much caffeine as half a cup of coffee, so don't have it too late in the day. Alternatively, if you used carob instead of cocoa, it will be less bitter and caffeine free.

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Nutrition Facts

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Servings: 1

Serving Size: Whole bar

Calories: 189

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Total Fat: 5.7g (7 %)

Saturated Fat: 2.0g (10 %)

Polyunsaturated Fat: 1.0g

Monounsaturated Fat: 2.4g

Cholesterol: 0mg (0 %)

Sodium: 172mg (7 %)

Total Carbohydrate: 28.7g (10 %)

Fiber: 11.7g (42 %)

Net Carbs: 9.0g

Total Sugar: 1.9g

Sugar Alcohol: 8.0g

Protein: 18.1g (36 %)

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Vitamin B12: 0.0mcg (0 %)

Vitamin D: 0.0mcg (0 %)

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Calcium: 57mg (4 %)

Iron: 3.9mg (22 %)

Magnesium: 111mg (27 %)

Potassium: 631mg (13 %)

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Caffeine: 46.0mg (48 %)

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Glycemic Index

:

12.7

Glycemic Load

:

3.6

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Sources of Inspiration

https://www.instagram.com/reel/Da1HDdSpSjQ/?igsh=MWhpb3Z4NTk3bnFlNw==

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