Homemade protein bars

[KeithTalent]

I've been dropping about $2.99/bar on the ones I like (32g protein, <2g sugar) and was thinking that was kind of a ridiculous price, plus they contain soy protein (do not want) and some other ingredients that are not really all that natural.

So I'm considering trying to make my own low-fat, low sugar, high protein bars. Does anyone here do this and if so, do you have any recipes tips that are particularly good?

I've gone through and read some things on other sites, but thought I'd check in here to see what experience ATers have with this.

Thanks all. :beer:

KT

 

[CatchPhrase]

Whey is unstable in liquid form. Any water and it wont last.

 

[Maleficus]

It's not really feasible as far as I know, certainly not in a cost productive method anyway.

That being said you can get some of BioTest's protein bars for ~ 1.60 a bar.

I have no idea how they fair in taste/comparative nutrition to your standard bars though.

http://www.t-nation.com/readArticle.do?id=566966 <---their protein bars

 

[KeithTalent]

Well I was thinking of something along the lines of some oats, some whey, maybe some honey to sweeten (or something sugar free), possibly a few nuts, and a little water to help bind it? Maybe you're right though, it may not work very well if the whey is unstable.

KT

 

[Maleficus]

There are plenty of Oatmeal/granola typa bar recipes out there if that's what you want, it won't really be a 'protein' bar though

 

[KeithTalent]

Originally posted by: Maleficus
There are plenty of Oatmeal/granola typa bar recipes out there if that's what you want, it won't really be a 'protein' bar though

Well could you just add some whey to them? I don't mind spending the money if it is better than anything else I can do, but the thought of making semi-organic, homemade bars really appealed to me for some reason.

KT

 

[Megatomic]

Kashi bar + yogurt = yummy

That'd be my homemade solution.

 

[jiggahertz]

Originally posted by: KeithTalent
Well I was thinking of something along the lines of some oats, some whey, maybe some honey to sweeten (or something sugar free), possibly a few nuts, and a little water to help bind it? Maybe you're right though, it may not work very well if the whey is unstable.

KT

Yeah, pretty much everything you mentioned. I use equal parts of oats & natty PB along with as much honey and whey to meet the dietary profile you're looking for and milk for consistency.

 

[KeithTalent]

Originally posted by: jiggahertz

Originally posted by: KeithTalent
Well I was thinking of something along the lines of some oats, some whey, maybe some honey to sweeten (or something sugar free), possibly a few nuts, and a little water to help bind it? Maybe you're right though, it may not work very well if the whey is unstable.

KT

Yeah, pretty much everything you mentioned. I use equal parts of oats & natty PB along with as much honey and whey to meet the dietary profile you're looking for and milk for consistency.

Ok cool, thanks. Do you cook them or just refrigerate until hard enough to cut?

KT

 

[Special K]

Here is a recipe that is popular among the members of the board in my sig:

link

 

[EvilYoda]

Originally posted by: Special K
Here is a recipe that is popular among the members of the board in my sig:

link

I figured that you'd chime in...I've had that page up for a week now, still haven't gotten around to making my first batch. That said, I picked up a Magic Bullet to help make quick shakes. I think I'm going to use the allthewhey.com coupon that's floating around as I hear their isolates are top-notch...I'd like to try something new, something that's not chocolate.

 

[jiggahertz]

Originally posted by: KeithTalent

Originally posted by: jiggahertz

Originally posted by: KeithTalent
Well I was thinking of something along the lines of some oats, some whey, maybe some honey to sweeten (or something sugar free), possibly a few nuts, and a little water to help bind it? Maybe you're right though, it may not work very well if the whey is unstable.

KT

Yeah, pretty much everything you mentioned. I use equal parts of oats & natty PB along with as much honey and whey to meet the dietary profile you're looking for and milk for consistency.

Ok cool, thanks. Do you cook them or just refrigerate until hard enough to cut?

KT

I just refrigerate them. I think I used the thread Special K posted and played around with the ratios until they came out halfway decent.

 

[KeithTalent]

Originally posted by: Special K
Here is a recipe that is popular among the members of the board in my sig:

link

Cool, thanks. That's a lot of calories though (1,000!!!). I suppose I could just make the bars a lot smaller, because that's just way too many calories for me to consume in one bar.

KT

 

[KeithTalent]

Ok, I've gone through and read that entire thread, thanks Special K.

Here is what I am thinking of trying for a slightly lower calorie, lower fat version of the bar:

1 cup natural PB (1,680 calories, 128g fat, 64g protein)
2 cups oats (1,214 calories, 22g fat, 53g protein)
4 scoops whey (I have ON chocolate right now) (480 calories, 4g fat, 96g protein)
Stevia (this is in place of the honey, in case I need the sweetness upped a bit) (negligible)
Skim milk (to help bind it and keep it moist, though I may just use water instead). (negligible)

So in total that makes it:

3,374 calories, 154g of fat, 213g of protein

I'll probably give these a shot on Sunday and let you all know how it goes.

KT

 

[Special K]

Originally posted by: KeithTalent
Ok, I've gone through and read that entire thread, thanks Special K.

Here is what I am thinking of trying for a slightly lower calorie, lower fat version of the bar:

1 cup natural PB (1,680 calories, 128g fat, 64g protein)
2 cups oats (1,214 calories, 22g fat, 53g protein)
4 scoops whey (I have ON chocolate right now) (480 calories, 4g fat, 96g protein)
Stevia (this is in place of the honey, in case I need the sweetness upped a bit) (negligible)
Skim milk (to help bind it and keep it moist, though I may just use water instead). (negligible)

So in total that makes it:

3,374 calories, 154g of fat, 213g of protein

I'll probably give these a shot on Sunday and let you all know how it goes.

KT

My only issue with those bars is the disproportionate amount of fat they contain, due to the fact that you need to use so much peanut butter to really make them hold together. I dabbled with the proportions of the various ingredients, but you really can't get around the fact that you need a lot of sticky peanut butter to hold everything else together.

The end result is these bars end up being more like 'fat bars' rather than 'protein bars'. If the fat fits within your macro requirements then there isn't a problem, but I would rather have my fat intake spread out over a few meals, rather than being concentrated into 1 or 2 bars.

 

[KeithTalent]

Originally posted by: Special K

Originally posted by: KeithTalent
Ok, I've gone through and read that entire thread, thanks Special K.

Here is what I am thinking of trying for a slightly lower calorie, lower fat version of the bar:

1 cup natural PB (1,680 calories, 128g fat, 64g protein)
2 cups oats (1,214 calories, 22g fat, 53g protein)
4 scoops whey (I have ON chocolate right now) (480 calories, 4g fat, 96g protein)
Stevia (this is in place of the honey, in case I need the sweetness upped a bit) (negligible)
Skim milk (to help bind it and keep it moist, though I may just use water instead). (negligible)

So in total that makes it:

3,374 calories, 154g of fat, 213g of protein

I'll probably give these a shot on Sunday and let you all know how it goes.

KT

My only issue with those bars is the disproportionate amount of fat they contain, due to the fact that you need to use so much peanut butter to really make them hold together. I dabbled with the proportions of the various ingredients, but you really can't get around the fact that you need a lot of sticky peanut butter to hold everything else together.

The end result is these bars end up being more like 'fat bars' rather than 'protein bars'. If the fat fits within your macro requirements then there isn't a problem, but I would rather have my fat intake spread out over a few meals, rather than being concentrated into 1 or 2 bars.

Yeah, I'm kind of concerned about the fat myself. You are right though, I can't imagine an alternative to the peanut butter, unless I can find some sort of other binding agent. I was almost thinking of making a pseudo-caramel out of the stevia in an attempt to minimize the amount of peanut butter (and ergo fat) but I'm not sure how well that will work. If I did that I could probably halve the peanut butter, which would bring the fat for the entire batch under 100g, which is much more reasonable.

KT


Edit: just did some more reading and the caramel will not work, so back to the drawing board.

 

[jiggahertz]

Originally posted by: Special K

Originally posted by: KeithTalent
Ok, I've gone through and read that entire thread, thanks Special K.

Here is what I am thinking of trying for a slightly lower calorie, lower fat version of the bar:

1 cup natural PB (1,680 calories, 128g fat, 64g protein)
2 cups oats (1,214 calories, 22g fat, 53g protein)
4 scoops whey (I have ON chocolate right now) (480 calories, 4g fat, 96g protein)
Stevia (this is in place of the honey, in case I need the sweetness upped a bit) (negligible)
Skim milk (to help bind it and keep it moist, though I may just use water instead). (negligible)

So in total that makes it:

3,374 calories, 154g of fat, 213g of protein

I'll probably give these a shot on Sunday and let you all know how it goes.

KT

My only issue with those bars is the disproportionate amount of fat they contain, due to the fact that you need to use so much peanut butter to really make them hold together. I dabbled with the proportions of the various ingredients, but you really can't get around the fact that you need a lot of sticky peanut butter to hold everything else together.

The end result is these bars end up being more like 'fat bars' rather than 'protein bars'. If the fat fits within your macro requirements then there isn't a problem, but I would rather have my fat intake spread out over a few meals, rather than being concentrated into 1 or 2 bars.

I'm not sure if it was that thread or one of the other at WBB recipes, but someone also mentioned cutting some of the PB and replacing it with mashed bananas.

 

[KeithTalent]

Originally posted by: jiggahertz

Originally posted by: Special K

Originally posted by: KeithTalent
Ok, I've gone through and read that entire thread, thanks Special K.

Here is what I am thinking of trying for a slightly lower calorie, lower fat version of the bar:

1 cup natural PB (1,680 calories, 128g fat, 64g protein)
2 cups oats (1,214 calories, 22g fat, 53g protein)
4 scoops whey (I have ON chocolate right now) (480 calories, 4g fat, 96g protein)
Stevia (this is in place of the honey, in case I need the sweetness upped a bit) (negligible)
Skim milk (to help bind it and keep it moist, though I may just use water instead). (negligible)

So in total that makes it:

3,374 calories, 154g of fat, 213g of protein

I'll probably give these a shot on Sunday and let you all know how it goes.

KT

My only issue with those bars is the disproportionate amount of fat they contain, due to the fact that you need to use so much peanut butter to really make them hold together. I dabbled with the proportions of the various ingredients, but you really can't get around the fact that you need a lot of sticky peanut butter to hold everything else together.

The end result is these bars end up being more like 'fat bars' rather than 'protein bars'. If the fat fits within your macro requirements then there isn't a problem, but I would rather have my fat intake spread out over a few meals, rather than being concentrated into 1 or 2 bars.

I'm not sure if it was that thread or one of the other at WBB recipes, but someone also mentioned cutting some of the PB and replacing it with mashed bananas.

That's a good idea, though it will up the sugar content quite a bit and I think bananas are still relatively fatty are they not?

KT

 

[Special K]

Originally posted by: KeithTalent

Originally posted by: jiggahertz

Originally posted by: Special K

Originally posted by: KeithTalent
Ok, I've gone through and read that entire thread, thanks Special K.

Here is what I am thinking of trying for a slightly lower calorie, lower fat version of the bar:

1 cup natural PB (1,680 calories, 128g fat, 64g protein)
2 cups oats (1,214 calories, 22g fat, 53g protein)
4 scoops whey (I have ON chocolate right now) (480 calories, 4g fat, 96g protein)
Stevia (this is in place of the honey, in case I need the sweetness upped a bit) (negligible)
Skim milk (to help bind it and keep it moist, though I may just use water instead). (negligible)

So in total that makes it:

3,374 calories, 154g of fat, 213g of protein

I'll probably give these a shot on Sunday and let you all know how it goes.

KT

My only issue with those bars is the disproportionate amount of fat they contain, due to the fact that you need to use so much peanut butter to really make them hold together. I dabbled with the proportions of the various ingredients, but you really can't get around the fact that you need a lot of sticky peanut butter to hold everything else together.

The end result is these bars end up being more like 'fat bars' rather than 'protein bars'. If the fat fits within your macro requirements then there isn't a problem, but I would rather have my fat intake spread out over a few meals, rather than being concentrated into 1 or 2 bars.

I'm not sure if it was that thread or one of the other at WBB recipes, but someone also mentioned cutting some of the PB and replacing it with mashed bananas.

That's a good idea, though it will up the sugar content quite a bit and I think bananas are still relatively fatty are they not?

KT

Bananas do not have any fat, and the only "sugar" they contain is fructose.

 

[KeithTalent]

Originally posted by: Special K

Originally posted by: KeithTalent

Originally posted by: jiggahertz

Originally posted by: Special K

Originally posted by: KeithTalent
Ok, I've gone through and read that entire thread, thanks Special K.

Here is what I am thinking of trying for a slightly lower calorie, lower fat version of the bar:

1 cup natural PB (1,680 calories, 128g fat, 64g protein)
2 cups oats (1,214 calories, 22g fat, 53g protein)
4 scoops whey (I have ON chocolate right now) (480 calories, 4g fat, 96g protein)
Stevia (this is in place of the honey, in case I need the sweetness upped a bit) (negligible)
Skim milk (to help bind it and keep it moist, though I may just use water instead). (negligible)

So in total that makes it:

3,374 calories, 154g of fat, 213g of protein

I'll probably give these a shot on Sunday and let you all know how it goes.

KT

My only issue with those bars is the disproportionate amount of fat they contain, due to the fact that you need to use so much peanut butter to really make them hold together. I dabbled with the proportions of the various ingredients, but you really can't get around the fact that you need a lot of sticky peanut butter to hold everything else together.

The end result is these bars end up being more like 'fat bars' rather than 'protein bars'. If the fat fits within your macro requirements then there isn't a problem, but I would rather have my fat intake spread out over a few meals, rather than being concentrated into 1 or 2 bars.

I'm not sure if it was that thread or one of the other at WBB recipes, but someone also mentioned cutting some of the PB and replacing it with mashed bananas.

That's a good idea, though it will up the sugar content quite a bit and I think bananas are still relatively fatty are they not?

KT

Bananas do not have any fat, and the only "sugar" they contain is fructose.

Yeah, I'm an idiot on the fat thing. They still contain quite a bit of sugar though, regardless of the type.

Anywho, I'll probably try the less peanut butter, bit of banana recipe and see how it goes.

KT

 

[Atty]

I just buy a box from Sam's (South's Cotsco) of whatever protien bar I like and pay around a dollar each, maybe a bit more, at the store I pay $2 for a Snickers Marathon, at Sam's I get a box of 6 for $6.49.

 

[KeithTalent]

Originally posted by: iAtticus
I just buy a box from Sam's (South's Cotsco) of whatever protien bar I like and pay around a dollar each, maybe a bit more, at the store I pay $2 for a Snickers Marathon, at Sam's I get a box of 6 for $6.49.

That's fair, but I'm trying to eliminate a lot of the junk that is in normal protein bars. It's not so much about cost, that's not really a concern, it's more about controlling the ingredients.

KT

 

[Atty]

Forgot about that bit when I went to reply, I agree they aren't the best, but I only eat protein bars after a work out (I rather substitute them for a protein shake, easier to make, cheaper, and a lot healthier in my experience) when I'm pressed for time or when I need a quick bit of food to give me some major energy.

 

[KeithTalent]

Originally posted by: iAtticus
Forgot about that bit when I went to reply, I agree they aren't the best, but I only eat protein bars after a work out (I rather substitute them for a protein shake, easier to make, cheaper, and a lot healthier in my experience) when I'm pressed for time or when I need a quick bit of food to give me some major energy.

Understood. I don't eat them particularly often myself, mainly when I can't my hands on any real food (late day at work, etc.). I have a feeling I will not find an acceptable homemade substitute for the long term, but I'm up for giving it a shot to see what I can come up with.

KT

 

[Special K]

Originally posted by: KeithTalent

Originally posted by: iAtticus
I just buy a box from Sam's (South's Cotsco) of whatever protien bar I like and pay around a dollar each, maybe a bit more, at the store I pay $2 for a Snickers Marathon, at Sam's I get a box of 6 for $6.49.

That's fair, but I'm trying to eliminate a lot of the junk that is in normal protein bars. It's not so much about cost, that's not really a concern, it's more about controlling the ingredients.

KT

Yeah, pretty much all of the protein bars you can buy are just candy bars with 20 - 30 grams of protein thrown in as an afterthought. The only three types that are halfway decent nutritionally are Chef Jay's Tri-O-Plex, AST VyoPro bars, and the Detour Oatmeal bars. The VyoPro bars actually taste the best and have the best nutrition profile, but the problem is each bar is only 200 calories. That may or may not be an issue for you though.