Protein Nutrition Bar Recipe   by Stella Juarez Post
Makes 10 bars

A nice meal replacement bar at a mere fraction of the cost of packaged protein bars and none of their glycerin, preservatives, or sugar, these low-fat bars are rich in fiber and taste great with a light spread of natural peanut butter across the top.  Served with a protein drink, they make  a well-balanced meal.


3 1/2 cups quick oats
1 1/2 cups powdered non-fat milk
1 cup sugar-free (diabetic) pancake syrup (Cozy Cottage, Cary's or Howard's brand)
2 egg whites, beaten
1/4 cup orange juice
1 tsp Vanilla
1/4 c. natural applesauce*
4 scoops chocolate or vanilla protein powder 

Preheat oven to 325°.  Mix all dry ingredients in bowl and blend well.  In separate bowl, combine eggwhites, orange juice, applesauce, & the sugar-free syrup and blend well. Stir liquids into dry ingredients until blended. The consistency will be thick and similar to cookie dough.  Spread batter on baking sheet coated with non-stick spray. Use a 9x12 baking dish if you want a thicker bar.  Bake until edges are crisp and browned.  Cut into 10 bars and store in airtight container or freeze.

*If you find you want a moister bar, add a little more applesauce to the recipe for softness.

**The brand of protein used in this recipe contained 200 calories, 4 g carb, 44 g protein, 2 g fat, and 2 g fiber.  Use your low-carb whey of choice.

Nutritional Information:
Per Serving: Calories- 157 Carbs- 23g Protein- 15g Fat- .5 g Fiber- 4 g

Kitchen Tip- Lowfat Baking: Did you know you can replace the oil in a recipe
with an equal amount of applesauce?  Applesauce will add the same moisture of fat but not the added calories and it won’t alter the flavor.

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