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

AutoKal47

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Here's my supersimple recipe for home made protein bars/cookies,
they're fat free and carb free. Technically is just your whey shaker,
in a clean, portable, snackable form:

Ingredients
1/4 cup Inulin
1/3 cup Z-sweet/Stevia
1 and 1/2 cup of whey of your choice (chocolate works the best, choco PB also good, cappuccino is ok, vanilla kinda plain but ok if you like vanilla, toffee ain't that good..)
2 egg whites
1/4 cup greek fat free yogurt
1 tsp vanilla flavor
2 tsp PB (optional if you want some good fats in 'em but cals go way up)

Preparation
Preheat oven to 350 F.

Mix egg whites, yogurt and vanilla in a container (no mixer, use spoon or fork)

In a separate container, mix with a spoon all the other ingredients.
Make a well in dry ingredient mixture, add wet ingredients, stir only until moistened.
Use baking paper and spread the mixture evenly over it.

Bake about 8 minutes.

Cut in in your fav shape

here's how it/they look

TIPS: MAKE SURE YOU DON'T OVERCOOK THEM. You need to take the thing out
when is still wet-ish, it will harden up and if it's dry already they will come out
too dry. Better a lil under cooked, more chewy/soft.

Photo1057.jpg


Photo1062.jpg


Perfect for a low carber like me, they come out
they're nice because they come out fairly soft but very
clean, not sticky, hence you can take 'em with you no problem.
 

ssbackwards

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macros on them?

im going to try it with rice krispies!
 
AutoKal47

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Never counted but it's fairly easy:

Inulin is not absorbed by the body, Z-sweet is zero cals,
greek yogurt has zero fats, 4gr of carbs for 100gr (zero sugar)
Egg white is pure protein.. so
the profile of your whey really, with traces of fiber added?
 
jumpshot903

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Those look very good im going to have to try them and i like the idea of rice krisipies the guy mentioned above.
 
AutoKal47

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Those look very good im going to have to try them and i like the idea of rice krisipies the guy mentioned above.
Oh I'm sure with krispies they'll be great, diet here is strict so all about
carb free, fat free blabla.. But the good part is, these recipe are easy
to turn into something much more tasty but still not too bad for you

I made them with some unsweetened chocolate chips once, they were very good

Enjoy you all lol :D
 

lafitmat

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trying them tonight Ill let you know what flavor i use gearing to choclate peanut butter :)
 
AutoKal47

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Choccolate and choc cookies flavors are still my fav for these, I tried the PB (the ones in the pics actually),
they're ok but choc based are the best for me for these.

Love cappuccino for protein pancakes and PB, vanilla and toffee for the protein rolls (i posted all these recipes in this section)
 
TheDarkHalf

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Nice man; going to have to give these a shot
 
AutoKal47

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Go for them guys :) they come out really nice

Tip: take them out of the over when the mixture is still soft-ish
because they will dry out when they cool off and if they're already hard when
in the over they come out too dry. Also, if they are a bit chewy they're even better
 
AutoKal47

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Any recommendations for where to purchase inulin?
I get mine from ebay, 2Kg at the time, cheap
Just make sure is 100%

On a side note on it: I previously stated is the same as Erythritol,
well I was wrong, Inulin is Inulin and is MUCH better than Erythritol,
it doesn't get absorbed by the body at all, pretty sweet
 
RawStrength

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I made these yesterday and they are amazing! I am on a PSMF diet right now and these are life savers!
 
JudoJosh

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Metamucil = inulin

I got a tub of the clear flavorless one and made these again just last night. They have become my go to dessert option
 
AutoKal47

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Metamucil = inulin

I got a tub of the clear flavorless one and made these again just last night. They have become my go to dessert option
What a success my bars :D

Yeah they are the perfect sweet snack/dessert for low carbers
altho', I'm a fan of the protein rolls too.

Last time I made them I cooked them a lil too much and they came out a bit dry
and because of that, I found another application for them: make big-ish crumble
and put them into greek yogurt.. mmmhh sweet
 
JudoJosh

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Also FYI, be careful when you pick up the Metamucil. Some are psylium husk and some are inulin. Be sure to read the ingredient label. The one I got has just inulin in it.
 
Resolve

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I found some a few days ago, same stuff you posted Josh (thanks again to both you and AutoKal!), and made some bars. I added 3T of Sugar-Free Gingerbread Torani Syrup. Gingerbread Protein Bars FTW! :head:
 

ssbackwards

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i made em, they were a tad dry.

i think i baked a little too much.

i used almond meal instead of zsweet. and whole eggs instead of whites. and ***e2% instead of 0%

wasnt bad at all though. i also tossed in cacao nibs for chocolaty crunch.
 

dlucks

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Can someone tell me what kind of vanilla im supposed to use? Like vanilla protein? Im clueless lol.
 
JudoJosh

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i made em, they were a tad dry.

i think i baked a little too much.

i used almond meal instead of zsweet. and whole eggs instead of whites. and ***e2% instead of 0%

wasnt bad at all though. i also tossed in cacao nibs for chocolaty crunch.
Your most likely better off using just the whites (not that yolks are bad) just that whites are typically used when cooking. Save the yolks and add them to an omelette later on ;)

Almond meal instead if stevia? Thats just weird! lol... The stevia was the sweetener, I use splenda becuase it is what I have. You can prolly use some torani syrup but I cant imagine almond meals being a good replacement. Possibly you can switch the inulin for almond meal? But other than that I would leave it out.

None of the ones I made were dry.. Try again with whites and no almond meal and let us know how it turns out. If you want more fat I am sure you can prolly pan fry them (like pancakes) in some coconut oil or just spread some nut butter on top of them.
 
JudoJosh

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Can someone tell me what kind of vanilla im supposed to use? Like vanilla protein? Im clueless lol.
Vanilla Extract
 

chedapalooza

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Where do u get inulin?

This stinks I'm home
Sick right now.. Going on a cruise next weekend! And only have one flavor of protein lol... Cappuccino hah ugh. My gf wants to bake ginger bread and I'm asking her to get all this random stuff from the store lol
 

houstontexas

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I will definitely be trying these soon as I'm going to have my wife buy the ingredients when she goes shopping. I'm going to add a few tbsp of PB2 powder into the mixture. It should fit in there well I think.
 

houstontexas

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Would it turn out the same with casein?
 

houstontexas

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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.
 
AutoKal47

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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
 
AutoKal47

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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

Fudge bars.jpg
 
AutoKal47

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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)
 

fitz

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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.
 
AutoKal47

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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
 

fitz

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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
 

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