Cinnamon Protein & Fiber Breakfast Bars
Before I joined the blogosphere with my protein bar recipes, I noticed that there were two kinds of protein bar recipes online: recipes for baked bars and recipes for gooey bars. One of the most popular examples of the former are Jamie Eason’s cinnamon swirl protein bars. The first time I saw them I thought “ah, they look great!’ but there was an elephant in her recipe that I couldn’t get around: the fact that her bars looked more like cake. And it isn’t only Jamie’s, there are dozens and dozens of protein bars recipes online that come out cakey instead of bar-like (here’s another example). This of course, isn’t all that surprising – they are, after all, baked .
Gooey bars, on the other hand, are different. They aren’t baked. Instead, a mix is pressed together, frozen or refrigerated, and then cut or shaped into bars. Here’s an example. Here’s another example. These, to me, seem more protein bar…ish, yet, still, I felt they needed something else to capture the essence of the kind of protein bars I like.
So I created my own formula for making protein bars and ever since, there’s been a plethora of protein bar recipes online that follow my method of 1) mixing a batter, b) moulding the batter into bars, and 3) and coating the bars in melted chocolate (here’s a video of me making them). It makes me happy that so many people have taken up my technique! Because I think they’re delicious: soft and creamy in the center, with a layer of chocolate, and a violent punch of sweet nommmm to the system.
But today I want to introduce you to another kind of bar: a Protein & Fiber Bar. It’s a gluten-free ‘cereal bar’ and it’s uncoated. It’s baked but it’s not cakey. It’s cereal-ish. But, like I said, gluten-free. It’s a bar comprised of primarily fiber and protein. It’s a bar akin to the wholegrain breakfast bars one sees out there but, well, without any grains.
1/4 cup psyllium husks
1/2 cup Gaspari Myofusion Cinnamon Roll Protein (is this the tastiest protein bar on earth?)
1/4 cup coconut flour
1/4 cup apple fiber (this one if you’re in the UK and this one if you’re in the US)
1 cup milk (I used carton coconut milk but almond, rice, or hemp milk would be lovely here too)
1. Blended together and baked at 160 C (320 F) in a small (silicone) brownie pan until the mixture has cooked through and your knife comes out clean (around 30-35 minutes)
2. When the bars are done, remove them from the oven and cut them into four bars (or however many pieces you want).
Macros per bar (out of 4):
17.5g carbs (out of which a whopping 11.7g = fiber!!!)
Like I said above, the bars come out pretty cakey but also really dense in the sense that they seem to be whole-grain yet, well, they’re totally grain-free. I rate them a 5 out of 5 in having delivered a flavor sensation and the macros?
Well, the macros are phenomenal! Super high fiber and 13.5g protein and 5.8g NET carbs!