Home made, fat and carb FREE protein bars (pics inside)

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  1. Well I just made this and I'm not overly impressed, but at the same time I'm not completely disappointed either. I plan on playing around with the ingredients and making it work for me. Thanks for the recipe.


  2. Guys for the first time in i think 2 years that I make these
    tonight I tossed a whole just made bunch.. Why?
    Because I tried to make 'em with bulk whey that I got
    some time ago.. OMFG there were the most horrible thing
    I've ever tried!

    Please note that I did use bulk choc whey before (form BulkUk)
    and they tasted just fine, but this specific brand (Ironscience)
    holy hell.. it was a no-no for these.. Chocolate flavor from that
    brand is just bad (while vanilla is great for pancakes and PB great
    for the rolls, but choc? no..)

    So this is to say: it's all about the protein. Casein work no problem,
    blend of casein and whey work, whey work.
    with the casein and blend they come out a lil softer usually but
    here's the trick: UNDERCOOK THEM!

    Take 'em out when the mixture is still WET, i did it the last two times
    and they're so much better, they stay chewy and moist (of course if you
    like chewy and moist, if you want them more cookie-like then don't)
    they're amazing.

    So far, Dymatize proved to be the *best* by far for me for these,
    both whey and gourmet, altho' i don't use gourmet because they have
    too many carbs x serving, and because I actually like their whey flavs better.

    Jus'saying
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  3. Ok update on the recipe:

    this is the second time that I made the bars WITHOUT inulin, simply egg whites, greek yogurt for the wet ingredients
    whey and z-sweet/stevia for the dry ingredients.
    That's because I noticed inulin tends to harden them up a bit, like "hard candy sugar thing" (especially on top)
    and instead i like 'em more soft and chewy, underbake them does the trick but without inulin they imo are
    even better. Take a look more like dense, chewy, fudge choco bars...
    Bake 'em for something like 6 minutes, take 'em out when they are NOT done, they will keep cooking
    and cut the "cake" in piece as soon as you can, that also helps to keep em chewy, right away and following days

    NO CHANGE in doses compared to the first post description, just take the inulin out
    I've been using z-sweet so far but if you use stevia (like nustevia or sweetleaf)
    watch it with the dose because those are much sweeter than zsweet (which is 1:1 compare to sugar)
    I myself am using NuStevia no-carb blend now for most of my recipes

    Name:  Fudge bars.jpg
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  4. So the only binder is really the protein powder? I'm surprised they didn't come out really dry; must be because you pulled them out before they were totally done.
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  5. Quote Originally Posted by Resolve View Post
    So the only binder is really the protein powder?.
    the egg maybe?
    "The only good is knowledge and the only evil is ignorance." - Socrates

  6. Quote Originally Posted by Resolve View Post
    So the only binder is really the protein powder? I'm surprised they didn't come out really dry; must be because you pulled them out before they were totally done.
    Don't forget the greek yogurt, **EDIT: (note: i found out the US version of the one i use - F a g e Total 0% -,
    has worse macros from the EU version which is instead pretty amazing, like for 100gr of products you get 80cals vs 57cals and 6gr cho vs 3gr)
    **
    that with the egg whites (no yolk!)
    Greek yogurt is awesome for cooking, much better than cottage cheese
    for these kind of dessert-like recipes.
    Check my last one out, Choco Apple Cinnamon Muffins
    But yes, the cooking time is the trick to make 'em *stay* soft and moist for days,
    you really have to take the thing out when it looks not done, still wet looking.
    And they are super chewy (just eating it one right now lol)
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  7. I just made a batch. They came out pretty good, but mine are extremely flat. In your pictures they look much thicker/fuller, did you put anything in them to help them to raise? I used casein for mine, don't know if that is the reason they came out so flat.

  8. Quote Originally Posted by fitz View Post
    I just made a batch. They came out pretty good, but mine are extremely flat. In your pictures they look much thicker/fuller, did you put anything in them to help them to raise? I used casein for mine, don't know if that is the reason they came out so flat.
    Yep that happened to me a coupla times.
    No i don't use anything to rise them, I noticed they come out
    flat when: A) the dough is too wet. It shouldn't be wet, just moist enough; B) if you bake 'em too lil or too low temp
    and C) (last but probably the most important) if you don't use a granulated form of sweetener.
    Example, if you use stevia you put a tiny bit instead of the 1/3cup of Zsweet or Erythritol, that screws up
    the dry/wet ingredients ratio, plus you need the granulated sweetener for texture and to make them rise.
    I made them with casein, whey and blend of the two, that's all good, is not the kind of protein.
    I tried using both baking soda and baking powder but it doesn't make any difference
    Fine line between make them rise and not baking them too much
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  9. Quote Originally Posted by AutoKal47 View Post
    Yep that happened to me a coupla times.
    No i don't use anything to rise them, I noticed they come out
    flat when: A) the dough is too wet. It shouldn't be wet, just moist enough; B) if you bake 'em too lil or too low temp
    and C) (last but probably the most important) if you don't use a granulated form of sweetener.
    Example, if you use stevia you put a tiny bit instead of the 1/3cup of Zsweet or Erythritol, that screws up
    the dry/wet ingredients ratio, plus you need the granulated sweetener for texture and to make them rise.
    I made them with casein, whey and blend of the two, that's all good, is not the kind of protein.
    I tried using both baking soda and baking powder but it doesn't make any difference
    Fine line between make them rise and not baking them too much
    That explains it, I used a powdered stevia. Next time I'll be sure to use a granulated sweetener. Thanks for the reply

  10. Subbed FO SHO.
    Don't worry, man, someday I'ma be nobody too.

  11. I will try both with n without pb... Should cooking time or anything else be adjusted when adding in pb? Could one add chopped almonds instead as well?
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  12. Guys the recepies is pretty basic.
    For me the most important thing when making these is for them
    to be carb free and fat free, they were suppose to be a 1:1 replacement
    for shakers, which I'm not a fan of.
    So starting from here you can really add whatever you want, PB, fruit, nuts,
    topping bla bla..
    I found out that for these to come out exactly as they are in the pictures
    you absolutely need zsweet, I tried to avoid that in any way (because it's probably
    the most expensive natural sweetener out there) but unfortunately without that
    they come out or flat, or dry, or they taste like a##...

    So yeah.. Of course if you don't care for them to be carb free you can replace
    zsweet with stevia and add whole wheat (or all purpose for what matters) flour,
    coconut flour, oats.. whatever really.

    The main thing is: some kind of nut butter will make them chewy and moist,
    flour will make 'em more like a cake and it will rise more (add baking powder if you're using flour)
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  13. Will be trying this when I get home today, thanks for the idea!

  14. Hey Kal, I did a quick search but didn't see anything really.
    So if you have a minute, would you mind writing out what a typical day of meal and snacks looks like for you. I saw how low you keep your carbs and was interested.


    Also, these turned out really good, keep posting up good snacks and meals man

  15. Update on the most famous bars on the board

    Ok guys, today I made this experiment that turned out *insanely good*

    same ingredients, I will write them down again since I made
    so many variations:

    *1 cup and 1/2 of chocolate whey (I use 1 cup fudge and the other 1/2 cup could be everything, PB, chocolate, vanilla, cookies..)
    *1/2 tablespoon of Nustevia NoCarb Blend (best one, hands down)
    *1/2 tablespoon of baking powder
    *1/3 cup erythritol

    and here's the spin off that made my life better: 10gr (a lil less than 1/4 cup) of coconut flour.

    Now, hold it right there. This one that I got is labeled as "coconut flour" but is not really.
    It's simply dried and grated coconut meat, it's different from actual coconut flour and the
    facts are *amazing* on this one (for low carbers like me)


    for 100gr of product we have:
    protein 5,6
    carbs 6,4
    fat 62,0 (90% saturated!)

    so I put 10gr of it (which is quite a lot, the volume/weight ratio is ridiculous, the stuff is uber light)
    in the dry ingredient mixture which is 0.5 protein, 0.6 carbs!!, and 6.2 fat (about 60 calories)
    So less carbs than whey but hold it right there: the carbs are fiber! Keto heaven boys

    Now let me get to the result tho'.
    First thing to say: I DO NOT like coconut. I just don't, I don't hate it, but
    I'm not a big fan of it.

    This "flour" is pretty much tasteless if you try it on its own, slight coconut flavor
    of course but being dried it doesn't really taste like anything.

    Added to the bars? *CREAM*
    The bars came out soft and moist, they puffed up like crazy (volume wise we're talking twice
    the size!), and the taste is like chocolate cream! They melt in your mouth is ridiculous,
    like they came out way too good to be healthy!

    Try this out guys, you'll love it.
    Again the tip is the same: don't overcook them or they come out too dry,
    actually here's another tip that I learned when doing my carb free cheesecake: use a water bath.
    Meaning, you put the mixture on a baking sheet right? ok Put this baking sheet on a bigger one
    and pour some water in it. It will keep the batter form dry out too much while cooking
    Sh#t I'm getting fancy here


    indysoccer16

    I do Warrior diet, I eat my meal between 9pm and 1am, I fast the rest of the night/day (about 20hours)
    I have three meals in that window consisting of:
    chicken, egg whites, fat free cottage cheese, fat free greek yogurt, whey based dessert
    (like these bars, 2 or 4 chunks, depending on the size, I weight them) for protein
    home made carb free cheesecake and avocado are my fat sources (aside from fish oil)
    two slices of whole wheat bread are all the carbs I take it (I can make two sandwiches,
    re-slicing them)

    I take in 1500/1600 calories 6 days a week (yes, calorie deficit),
    I do one refeed/carb-up a week when I cut protein and fat a lil
    to make room for carbs. In that day I take in about 3k calories, 70% from carbs.
    I don't cheat on my diet, ever. I count everything, weight everything.
    I train first thing in the morning, fasted, 40gr of BCAA a day divided in pre/intra/pwo
    My refeed is done in my heaviest wo day (legs) and it's preceded by a full body depletion workout the day before,
    and followed by another very heavy wo the next day (back).
    I don't do cardio, never done it, I train to failure, always, or till I pass out, or vomit,
    or all of the above, also my sessions are very long, like ridiculously long.
    My advice is: don't do what I do.

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    Recompadrol & AAV2 - PM me with any questions

  16. Post


    I just made these I used Calcium Caesinate protein no flavour its all I have at the moment, cacao powder and organic stevia whole eggs and vanilla yoghourt they weren't cooking properly at 350 so I bumped it up to 400 and they rose nearly 4 inches once I pulled them out they quickly settled down. The mixture tasted good so I cant wait to try them will let you know when I do

  17. Hi AutoKal47, these bars look really good (more dense and chewy like the Quest Chocolate Brownie bar, instead of "cake-like" bars I've seen on a lot of web postings for homemade protein bars. I know you've had a few different versions. Can you clarify this recipe for me? I understand no inulin. So is it just 1/3 cup Stevia, 1 and 1/2 cups of whey, 2 egg whites, 1/4 cup Greek fat free yogurt, 1 tsp vanilla flavor, and 2 tsp PB. Is that it? Also, I noticed there was a different recipe with the coconut flour. Is this the correct recipe for that one? 1 cup and 1/2 of whey + 1/2 Tbsp. of Stevia + 1/2 Tbsp. of baking powder + 1/3 cup erythritol (what is this? Is it a sugar alcohol? I have digestive issues, Is there something I can substitute here?) + 1/4 cup of coconut flour (Bob's Red Mill okay?). Is the version with coconut flour more "cake like" and less dense? Thank you so much for this recipe and your response!!!
  

  
 

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