Homemade Protein Bars

I have become frustrated with available choices of protein bars.  True enough, the best sources of protein are natural, but it is also useful to have a protein supplement  that one can carry with him.  

In theory, the available in stores protein bars can serve this purpose, but many are unhealthy, the equivalent of a Snickers bar with some protein added to it. High levels of sugar and saturated fats are often found in such bars, and the bars that have lower sugar content often have sugar alcohols, stevia, or something else that I do not want. For me, the most important criterion for such bars is nutrition, I don’t worry about taste as long as the bar is minimally palatable. But the makers of protein bars need to cater to the taste buds of the majority of consumers, and most people want a taste that is similar to this of a candy bar.

So, the answer is to make my own protein bars.  There are many recipes online for “no bake” protein bars using whey protein.  My preferred source of whey protein is Jarrow’s Unflavored Whey Protein Isolate, which seems reasonably “clean” from a nutritional standpoint.  I was recently annoyed by another brand (name unmentioned) that contained Stevia - based flavoring under the name “Rebaudioside A.”  Technically correct but why don’t they make it easier for customers to understand what that is?  Are they trying to hide it?  And some may ask what’s wrong with Stevia and associated compounds?

Maybe nothing.  However, stevia hasn’t been tested enough to my satisfaction.  I don’t want to be consuming something and then get shocked by a novel study on its harms.  True, that can happen even with “established and safe” foods, but when adding something new to my diet, I am careful.  In any case, if Stevia, etc. is wonderfully safe, then write the word “Stevia” on the ingredient list. “Rebaudioside A” is not good enough.  Yes, we can ask someone for a glass of “hydrogen oxide” when we are thirsty, but saying “water” is a bit more direct.

One can follow the online recipes; they typically call for mixing the protein powder with oatmeal, peanut butter, and various other additives and congealing it in the refrigerator. One can always make a quick snack by just mixing the protein powder with peanut butter and flavoring (e.g., banana, cinnamon, etc.).  But I wanted to prepare the type of bar that included 100% whole wheat flour, fiber and other nutrients, and that had complemented amino acid profile of the peanut butter to achieve more “complete protein”. 

I read online that the protein powder should not constitute more than 1/3 of the base mix for baking.  So, for my  experiment, I mixed 2/3 cup of Jarrow’s powder, with 1 and 1/3 cup whole wheat flour, 2/3 cup of oats, one mashed banana, a heaping spoon of peanut butter, a hefty sprinkle of cinnamon powder and cold water sufficient to get all mixed well. I baked the mixture for 375 degrees F for about 15 minutes, let cool, cut into bars, and kept in the fridge or freezer until use.

The key in preparing the bars was the ratio of protein powder : flour : oats. The flavoring can be adjusted to taste, and ingredients other than banana, peanut butter, and cinnamon could be added.  When adding water, err on the side of “wetness” since the protein powder absorbs moisture upon baking.  I could have used milk instead of water and you can try that  (but not if you are lactose intolerant since even the Jarrow’s powder has low lactose levels).

And of course, avoid using any ingredient that anyone who may eat these is allergic to (e.g., peanut butter, wheat). Without the flour, this recipe can be a “no-bake” recipe.  In my case, the extra fiber from the flour is welcome; in addition, as stated above, the peanut butter and whole wheat flour complement each other in terms of amino acid profile. 

These protein bars will not taste as good as the “Snickers-like” protein bars that are commercially available, but this recipe is healthier, with no added sugar or sugar substitute, and with fats coming only from the peanut butter.