Whole Wheat and Oats Protein Bars
Calories 330 (30% from fat)
Fat 11 gram
Saturated Fat 1.4 gram
Trans Fat 0 gram
Chol. 17.5 mg.
Sodium 132 mg.
Carb. 47 gram
Fiber 6 gram
Sugar 11 gram
Sugar Alcohol 0 gram
Protein 15 gram
2 cups oatmeal
(We used Quaker Oats)
1 cup whole wheat flour
1 cup Grape Nuts Cereal or similar
(We used Albertson's Nutty Nuggets because it was lower in sugar.)
3 Tbsp. Splenda no calorie sweetener
(We used the box that measures cup for cup like sugar.)
2 scoops (2/3 cup) protein powder
(We used GNC Pro Performance 100% Whey Protein Vanilla Flavor)
1 tsp. cinnamon
3 large egg whites
1/2 cup no sugar added applesauce
3 Tbsp. Cary's Sugar Free Syrup
2 Tbsp. vegetable oil
1/4 cup shelled sunflower seeds
1/4 cup chopped walnuts
1/2 a 6 oz. package of dried fruit
(We used Welch's Berry Medley dried fruit.)
2. Combine the first 6 ingredients, oatmeal through cinnamon in a mixing bowl. Then stir in the remaining ingredients until completely moistened. Press mixture evenly into baking dish or divide evenly into mini-loaf pan.
3. Bake for 25-30 minutes or until edges turn slightly brown. Cool in the pan on a wire rack. Divide into 8 bars or remove bars from mini-loaf pan.
Yield: 8 servings
Freeze individual portions in freezer safe bags for easy re-heating later.
When you're ready for one, simply re-heat it in the microwave for about a minute or two. Cover the bar with a damp paper towel to keep it softer.