Low-Fat Protein Bars

 

This recipe is inspired by Naturally Stefanie's protein bars. I watched one of her latest YouTube videos where she created mouthwatering protein bars from scratch. I was all for making them until I heard her say that they were 18 grams of fat per bar. Eeek! If I wasn't in a calorie deficit, I would be all over these bars but... I am totally in a calorie deficit, so I decided to try making a lower-calorie version  

I calculated what Stefanie's bars would be, though I don't know what kind of chocolate she used and how much, but my results came to: 400 calories per bar, 15 grams of protein, 50 grams of carb, 16 grams of fat. 

I have a few tricks up my sleeve to make these bars, or as close to these bars as possible, with half the calories.

What I made might not be identical to Stefanie's and they are definitely not as much protein, but, per bar I managed 198 calories, 11 grams of protein, 22 grams of carb, and 7 grams of fat!

The main substitutes I had to make were for the peanut butter and maple syrup. Peanut butter is very dense. One spoonful is over 100 calories... (And I totally did not know this back in the day when I ate peanut butter from the jar.) Maple syrup is also all carbs. So I swapped the peanut butter for powdered peanut butter and the maple syrup for Walden Farms low-calorie pancake syrup which, guys—this is a game changer. 5 calories per serving!!! 

Another adjustment I had to make was with the amount of ingredients overall. Dates have a lot of calories in them, so I had to cut the amount of dates in half. I basically did less than suggested for most of the ingredients to ensure low-calorie bars. 

 

Here's the recipe:

First layer:
Blend together —

  • 50 grams of oats
  • 30 grams of finely shredded coconut
  • 1 scoop of protein powder (I use vanilla Vega Clean Protein)
  • 75 grams of pitted dates, chopped

Press this mixture into a pan* lined with parchment paper.          
*I used an 8-inch circular pan.

*If it's too crumbly, add some Walden Farms syrup to the mixture or 10 grams of powdered peanut butter mixture (powdered peanut butter mixed with water to create a paste). 

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Second layer:
In a pot over low heat, mix together —

  • 50 grams of puffed rice cereal
  • 50 grams of powdered peanut butter (measure 50 grams of powder & mix with water until it resembles peanut butter)
  • 1 scoop of protein powder (I use vanilla Vega Clean Protein)
  • 60 ml of Walden Farms pancake syrup

Smooth this mixture over the first layer and place in fridge until it hardens (1-2 hours)

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Take out of the fridge and cut* into pieces.         
*I cut 8 pieces like a pie. 

Place preferred chocolate into a shallow bowl and microwave until melted. Use a fork to place a piece of the bar into the bowl, cover with melted chocolate, and place coated bar onto a plate with parchment paper. Repeat process until you've done all of the bars. 

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Place in freezer until the chocolate hardens.

Take out and enjoy! (I recommend microwaving them for 20 seconds.)

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Calorie + MAcro breakdown

For the entire mixture, without the chocolate: (this way you can divide it based on how many slices you cut, and add your own chocolate macros) 

  • 1,141 calories // 84 grams of protein // 151 grams of carbs // 22 grams of fat

For the entire mixture, without the chocolate & my protein powder: (this way can add in the macros of 2 scoops of your preferred protein powder or don't use protein powder at all):

  • 889 calories // 34 grams of protein // 147 grams of carb // 18 grams of fat

For the entire mixture with the protein powder and chocolate I used (roughly 80 grams of Seed and Bean mint dark chocolate), my bars came out to:

  • 1,589 calories // 91 grams of protein // 177 grams of carbs // 57 grams of fat

Thanks for checking out this recipe. If you try it, please let me know! And I highly recommend you check out Naturally Stefanie's blog for easy vegan recipes. Shout out to Stefanie for the inspiration! 

 
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