You probably know that feeling when you just want to snack on something around 11:00 AM? For me, that feeling sometimes hits exactly at 4:00 PM. Go figure.
It's been two or three hours since the last meal, and there's another hour or two until the next one, and that "maybe I'm hungry, maybe I don't know what this is" feeling strikes...
So, what do you do?
Aha! It’s a good thing you’ve come this far.
I want to tell you about these wonderful little snacks I made this week. They are completely gluten-free, rich in protein, low in fat, and it took me exactly 20 minutes to make them (including baking time!).
In this recipe, I used soy flour, which is a flour that contains high protein, low carbohydrates and fat, and of course, it’s gluten-free.
You can find it in various health food stores and on the organic shelves of most supermarkets.
The only downside, in my opinion, is that it has a strong and dominant flavor. Therefore, you need to mask it with spices like cinnamon, cocoa, or even coffee.
How to eat it?
I recommend eating one bar about an hour and a half before cardio or weight training for energy, or simply as a mid-day snack.
Keeps in the fridge or an airtight container for up to a week.
A bit about the nutritional values for one protein bar:
110 kcal
8g carbohydrates
10g protein
5g fat (0.85g saturated fat)
51mg calcium
1.75mg iron
If you want to increase the protein content, you can add 6 tablespoons of vegan protein powder to the entire batter.
Then the values for one bar will be:
150 kcal
13g protein
12g carbohydrates
6.5g fat
*If you added protein powder and the mixture is too dry, add half a cup of soy milk or water.
Nutritional values calculated by clinical dietitian and fitness coach Noam Bachar.
More vegan energy bar recipes?
Vegan Protein Bar
Ingredients
- 3 Bananas Ripe (the sweeter the better)
- 3 cups Soy flour Available at health food stores and organic sections
- 2 cups Dry soy flakes Available at health food stores and organic sections
- 1 cup Soy milk Unsweetened
- 2 tablespoons Peanut butter Unsweetened
- 1 teaspoon Vanilla extract
Instructions
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Preheat oven to medium heat (180°C).
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In a deep bowl, mash the bananas into a puree with a fork.
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Add the rest of the ingredients — except for the peanut butter — and mix well until you have a uniform batter.
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Spread the batter onto a baking sheet and shape it into a rectangle.
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Bake for about 15 minutes and remove from the oven to cool.
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Heat the peanut butter in the microwave or over a double boiler until melted.
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Drizzle the melted peanut butter over the top using a spoon.
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Wait until completely cool (enjoy!) and cut into squares.
A few notes
Upgrades:
Before baking, you can add natural flavor enhancers to the batter like:
1 tbsp cocoa powder, 1 tsp instant coffee or a shot of espresso, or 1 tsp cinnamon powder.
You can add them all together or one by one.
Did you make the recipe? Let me know how it turned out in the comments below!
