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

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


    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.

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    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.
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    macros on them?

    im going to try it with rice krispies!
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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?
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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.
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    Quote Originally Posted by jumpshot903 View Post
    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
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    trying them tonight Ill let you know what flavor i use gearing to choclate peanut butter
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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)
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    I'm a try it
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    Nice man; going to have to give these a shot
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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
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    Any recommendations for where to purchase inulin?
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    Quote Originally Posted by Resolve View Post
    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
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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!
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    Quote Originally Posted by RawStrength View Post
    I made these yesterday and they are amazing! I am on a PSMF diet right now and these are life savers!
    They are check out my protein rolls recipe in here,
    that's also very nice, same stuff, no carbs, no fats
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    Gonna order some inulin. Thanks!
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    Quote Originally Posted by Resolve View Post
    Gonna order some inulin. Thanks!
    Walmart has it.. Where I got mine.
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    Quote Originally Posted by JudoJosh View Post
    Walmart has it.. Where I got mine.
    Really? I got some at Whole Foods, but it was really expensive. I'll check Walmart next time - thanks!
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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
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    Quote Originally Posted by JudoJosh View Post
    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

    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
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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.
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    Trying these for sure
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    Quote Originally Posted by JudoJosh View Post
    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.
    Yeah, I haven't found one that's pure inulin yet. Psyllium contains inulin, though, so I may just compromise.
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    Quote Originally Posted by Resolve View Post
    Yeah, I haven't found one that's pure inulin yet. Psyllium contains inulin, though, so I may just compromise.
    Nooo like I said before, make sure is 100% inulin
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    This is the one you want. Metamucil clear

    http://mobile.walmart.com/ip/Metamuc....7-oz/15137288
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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!
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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.
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    Quote Originally Posted by Resolve View Post
    Yeah, I haven't found one that's pure inulin yet. Psyllium contains inulin, though, so I may just compromise.
    miricale fiber from vitamin shoppe is pure inulin
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    Can someone tell me what kind of vanilla im supposed to use? Like vanilla protein? Im clueless lol.
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    Quote Originally Posted by ssbackwards View Post
    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.
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    Quote Originally Posted by dlucks View Post
    Can someone tell me what kind of vanilla im supposed to use? Like vanilla protein? Im clueless lol.
    Vanilla Extract
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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
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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.
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    Can you make them without insulin?
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    I mean inulin
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    Would it turn out the same with casein?
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    Quote Originally Posted by houstontexas View Post
    Would it turn out the same with casein?
    Probably be a bit thicker, but it should still work.
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