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You know that feeling when you just need to snack on something around 11:00 AM? For me, sometimes that feeling hits specifically at 4:00 PM. Go figure.
\nIt's been two or three hours since the last meal, and there are still another hour or two until the next one, and I'm hit with a feeling that's half-hunger, half-I-don't-even-know-what...
\nSo, what do you do?
\nAha! It's a good thing you've made it here.
\nI want to tell you about these wonderful little snacks I prepared this week. They are completely gluten-free, rich in protein, low in fat, and took me exactly 20 minutes to make—start to finish (baking time included!).
\nIn this recipe, I used soy flour, which is a flour naturally high in protein, low in carbs and fat, and of course, gluten-free.
\nYou can find it in various health food stores or on the organic shelves of most supermarkets.
\nThe only downside, in my opinion, is that it has a very strong, dominant flavor. That's why you need to mask it with spices like cinnamon, cocoa, or even coffee.
\nHow to eat it?
\nI recommend eating one bar about an hour and a half before a cardio or weight training session for energy. It also works perfectly as a midday snack.
\nKeeps in the fridge or an airtight container for up to a week.
\n\n\n\n\n
A breakdown of the nutritional values for one protein bar:
\n110 kcal
\n8g Carbohydrates
\n10g Protein
\n5g Fat (0.85g saturated fat)
\n51mg Calcium
\n1.75mg Iron
\nIf you want to increase the protein content, you can add 6 tablespoons of vegan protein powder to the batter.
\nThen, the values for one bar will be:
\n150 kcal
\n13g Protein
\n12g Carbohydrates
\n6.5g Fat
\n*If you added protein powder and the mixture is too dry, add half a cup of soy milk or water.
\nNutritional values calculated by clinical dietitian and fitness coach Noam Bachar.
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![\"Vegan](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/ed7028d7b76e1700.jpg\")
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Want more vegan energy bar recipes?
\n![\"Vegan](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/a30c1c1cf2c206da.jpg\")
![\"Vegan](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/66a507f9e2d6c304.jpg\")
Vegan Protein Bar
\n\tIngredients
\n\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBananas\n\t\t\t\t\t\t\t\t\t\tRipe (extra sweet!)\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcups \n\t\t\t\t\t\t\t\t\t\tSoy flour\n\t\t\t\t\t\t\t\t\t\tAvailable in health food stores and organic aisles\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t2\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcups \n\t\t\t\t\t\t\t\t\t\tDry soy flakes\n\t\t\t\t\t\t\t\t\t\tAvailable in health food stores and organic aisles\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcup \n\t\t\t\t\t\t\t\t\t\tSoy milk\n\t\t\t\t\t\t\t\t\t\tUnsweetened\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t2\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttablespoons \n\t\t\t\t\t\t\t\t\t\tPeanut butter\n\t\t\t\t\t\t\t\t\t\tNo added sugar\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tteaspoon \n\t\t\t\t\t\t\t\t\t\tVanilla extract\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t
Instructions
\n\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tPreheat oven to 180°C (350°F).\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tIn a deep bowl, mash the bananas with a fork until they reach a pureed consistency.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t
![\"\"](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/6bd40994328ffdc8.jpg\")
\n\t\t\t\t\t\t\t\t - \n\t\t\t\t\t\t\t\t\t\tAdd all remaining ingredients (except the peanut butter) and mix well until a uniform batter forms.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tSpread the mixture onto a baking sheet, shaping it into a rectangle.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t
![\"\"](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/4fdd0a941c4178dc.jpg\")
\n\t\t\t\t\t\t\t\t - \n\t\t\t\t\t\t\t\t\t\tBake for about 15 minutes and remove from the oven to cool.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tMelt the peanut butter in the microwave or over a double boiler until smooth and liquid.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tDrizzle the melted peanut butter over the baked slab using a spoon.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t
![\"Vegan](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/981b4e91a5869406.jpg\")
\n\t\t\t\t\t\t\t\t - \n\t\t\t\t\t\t\t\t\t\tWait until completely cool (be patient!), then cut into squares. Enjoy!\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t
A Few Notes
\n\t\tUpgrades:
\nYou can add natural flavor enhancers to the batter before baking, such as:
\nA tablespoon of cocoa powder, a teaspoon of instant coffee or a shot of espresso, or a teaspoon of cinnamon.
\nYou can mix and match these or use them individually.
\n\n
Made the recipe? Let me know how it turned out in the comments below!
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