Dashing Dish

June8th

50 Comments

Peanut Butter Maple Protein Bars

Posted in: Breakfast, Snacks

I like protein bars because they are portable, quick, and will hold you over until you get a chance to eat a meal! The only problem that I have with so many protein bars is that they really are nothing more than a glorified candy bar! They tend to either have tons of artificial ingredients…Or they are loaded with sugar and calories!

So, I was on a quest to make my own protein bars! I knew that they had to have the following qualifications: They had to be tasty, portable, peanut butter, and have less than 200 calories, and more than 10 grams of protein per bar.

1 cup oats- 300
1 cup vanilla protein powder- 400 cal, 80 pro
1 tsp salt
16 oz firm tofu- 350 cal, 24 pro
1/2 cup syrup – 50 cal
2 tbs peanut butter – 200 cal, 32 pro, 8 fib
1/2 c fitnutz 250 cal
4 egg whites, beaten- 80 cal, 14 pro
1 tsp vanilla
stevia
1 tsp maple extract

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Img Source: Foodnetwork.com

I created these protein bars with my sister this weekend…and we were in heaven when we tried them! In fact, we honestly were in a little too much heaven, and had to control ourselves to eat just one! :)

Ingredients:

  • 1 cup oats
  • 1 cup vanilla protein powder
  • 1 tsp salt
  • 16 oz firm tofu
  • 1/2 cup sugar free syrup ( OR 1/4 cup honey)
  • 1/2 cup creamy or crunchy peanut butter (OR 1/2 cup peanut butter substitute such as Fitnutz*)
  • 4 egg whites, beaten
  • 1 tsp vanilla
  • Stevia to taste
  • *Optional: 1 tsp maple extract

Method:

  1. Preheat oven to 325.  Line a 9×13 pan with parchment paper, (or spray with non-stick cooking spray).
  2. Combine the oats and protein powder and salt in a small bowl and set aside.
  3. In a food processor, (or in a bowl, and use an immersion blender), combine tofu, syrup (or honey), peanut butter, egg whites, and vanilla, and pulse/blend until creamy and well combined.
  4. Pour wet ingredients over dry ingredients and stir well to combine.
  5. Spread mixture in the baking dish and bake for 25 to 30 minutes, until lightly golden.
  6. Remove from the oven and let cool completely in the pan before cutting into bars.

Enjoy!  Love Katie

Servings: 12

Calories: 150 (15 grams of protein, 5 grams of carbs, 3 grams of fiber per bar)

Weight Watchers Points Plus: 3 per bar

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This post was written by Katie Farrell, the creator of Dashing Dish. Want to share Dashing Dish recipes with your friends and family? Click the ‘like’ or tweet button to the right and spread the love! Thanks so much and God Bless!



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50 Comments

  • Comment by Nora@LiveLifeEatRight — June 8, 2010 @ 10:34 am

    Peanut butter goodness, 15g of protein and only 150 calories sounds like the PERFECT energy boost!!

  • Comment by admin — June 8, 2010 @ 10:36 am

    Thanks Nora! Tofu is the ’secret’ ingredient that makes this awesome nutrition possible! :)

  • Pingback by Tweets that mention Peanut Butter Maple Protein Bars | Dashing Dish -- Topsy.com — June 8, 2010 @ 10:45 am

    [...] This post was mentioned on Twitter by Dena A. Lorenzi, Katie Farrell. Katie Farrell said: Check out Peanut Butter Maple Protein Bars @ http://www.dashingdish.com/2010/06/peanut-butter-maple-protein-bars/ [...]

  • Comment by Sarah — June 8, 2010 @ 10:52 am

    I think I have all the ingredients I need for this recipe on hand. (Hooray!)And I am going away next week. I need lots of healthy, portable foods, so this is perfect.

  • Comment by Annmarie — June 8, 2010 @ 11:07 am

    Ok yum! I will be trying this immediately!

  • Comment by Elizabeth — June 8, 2010 @ 11:18 am

    How long will these last? I mean, if I don’t eat them all at once ;)

  • Comment by admin — June 8, 2010 @ 11:21 am

    Good question Elizabeth, they are good for a week…but they freeze well…I know because I froze all but 2 of the batch I just made, and microwaved one for 45 seconds and it came out perfect! :)

  • Comment by Elizabeth — June 8, 2010 @ 12:05 pm

    Fantastic! Thank you!

  • Comment by Allison R. — June 8, 2010 @ 12:34 pm

    What brand of protein powder did you use?

  • Comment by admin — June 8, 2010 @ 12:41 pm

    Allison, I used Designer Whey Protein Powder…But you can use ANY vanilla/unflavored protein powder! :)

  • Comment by Allison R. — June 8, 2010 @ 12:42 pm

    I’ve heard a lot of great things about Designer Whey! Do you get it at Amazon or somewhere else?

  • Comment by admin — June 8, 2010 @ 12:57 pm

    Allison, I usually get it at my local GNC or nettruition.com

  • Comment by Allison R. — June 8, 2010 @ 12:58 pm

    Thanks! :)

  • Comment by Naomi(onefitfoodie) — June 8, 2010 @ 2:45 pm

    tofu in the bars?!?! def bookmarking this recipe!! i lvoe your recipes they have such a twist, but still so easy to make!

  • Comment by admin — June 8, 2010 @ 4:29 pm

    Thanks Naomi! Yeah…You can’t taste the tofu I PROMISE! It just gives it ‘protein’ while still being low carb..and makes them perfectly ‘moist’ too! :)

    I love to cook, but don’t like really complicated things with 1,000 ingredients that I have to go out and buy before even making it…So I guess that’s why they are all pretty simple! ;)

  • Comment by Katie @ Health for the Whole Self — June 8, 2010 @ 5:39 pm

    I completely agree that too many protein bars are no more than glorified candy bars! This recipe sounds great – the same protein, but without the artificial junk! :)

  • Comment by Donna — June 8, 2010 @ 8:57 pm

    What type of sugar free syrup do you use?

  • Comment by Emily — June 9, 2010 @ 6:53 am

    I have to agree… they turned out to be amazzzing bars!!! Truly satisfying and doesn’t leave you still feeling hungry. My opinion… needs some crunch, so next time we make them, we should add peanuts! :) Great job coming up with an awesome protein bar!!

  • Comment by Danna — June 9, 2010 @ 10:21 am

    What kind of sugar free syrup do you use in this recipe?

  • Comment by admin — June 9, 2010 @ 12:02 pm

    I think it was smuckers brand! :) any would work though!

  • Comment by Meg — June 9, 2010 @ 9:26 pm

    Love your blog, and thank you for such a simple recipe for a decent protein bar! I also love that you’re a registered nurse! That’s what I’m going back to study in the fall!

  • Comment by admin — June 10, 2010 @ 6:34 am

    Thanks Meg! :) Nursing school is tough…but worth it in the end so stick with it if it’s your dream! :) xoxo

  • Pingback by Jam PACKED Post! « Faith Food & Fitness — June 11, 2010 @ 12:42 pm

    [...] got the idea from http://www.dashingdish.com/2010/06/peanut-butter-maple-protein-bars/ .. SHE ROCKS.. so creative! But I tweaked the recipe a [...]

  • Pingback by No Procrastination Packing Day « Sweet Cheeks — June 13, 2010 @ 11:41 am

    [...] also made some Maple Peanut Butter Protein Bars because I saw them on this lovely girl’s blog and knew I had to try [...]

  • Comment by Naomi(onefitfoodie) — June 14, 2010 @ 7:34 am

    FYI, Katie…I am making these later today!!!

  • Comment by Sara — June 15, 2010 @ 12:48 am

    What a great recipe!

    Tofu is not readily available in my country, what can i substitute it with?

    and great blog, im a big fan from Kuwait :)

  • Comment by admin — June 15, 2010 @ 2:57 am

    Hey Sara! Wow..Thanks for reading from Kuwait! :) That’s SO neat!

    You know i just created this recipe and havent tried anything else yet, but i was thinking of trying cottage cheese or pumpkin (if i used either of these i would probably use 1 cup of either).

  • Comment by Sara — June 15, 2010 @ 5:47 am

    Thanks for the quick reply.

    well for a real ego boost, most of my friends read you :)

    Thanks for the tip

  • Comment by admin — June 15, 2010 @ 6:55 am

    WOW! That’s Awesome! :) Thanks for sharing!!!

  • Comment by Court&Whit — June 17, 2010 @ 9:02 am

    Hey Katie,
    My twin sister and I LOVE your blog! We made your PB Maple Protein Bars. They were a huge hit in our household. You can check out the post with the descrition and comment we made at this link: http://eatngroove.wordpress.com/2010/06/17/took-your-advice/

  • Pingback by DIY Bars « Living, Loving, Learning — June 17, 2010 @ 11:35 am

    [...] tried a very unique recipe from Katie  for Peanut Butter Maple Protein Bars – the star ingredient is tofu! Well, mine were actually PB Honey Protein [...]

  • Pingback by still here. | Cars and Carbs — July 6, 2010 @ 8:17 am

    [...] vegan cowgirl cookies. peanut butter maple protein bars. [...]

  • Pingback by Mcdonalds ain’t got nothin’ on me « Sweet Cheeks — July 20, 2010 @ 9:12 am

    [...] is what it tasted like to me anyways. Oikos plain greek yogurt with a crumbled Maple Peanut Butter Protein Bar. Eaten out of the Oikos container for optimal class, [...]

  • Pingback by I’m tired, this will be short | Food for Peace — August 11, 2010 @ 8:59 pm

    [...] baked the Peanut Butter Maple Protein Bars from Dashing Dish. Instead of peanut butter, I used TJ’s Raw Creamy Unsalted Almond Butter. I [...]

  • Comment by Kelsey @ Clean Teen Kelsey — September 14, 2010 @ 10:34 am

    These sound fabulous! I’m going to make them today. Quick question, are the eggs 100% necessary or can I do without them? I would guess the tofu is enough of a binder, but if you think they need them I wonder if a flax-egg sub would work? Thanks so much!

  • Comment by admin — September 14, 2010 @ 10:51 am

    hmm…kelsey, im not sure bc i have never used a faux-egg substitute when baking..but I would give it a whirl! :)

  • Pingback by Shred it up and giveaway winner! « Sweet Cheeks — September 18, 2010 @ 2:23 pm

    [...] I have been in need of some portable snacks for school/work so I whipped up a batch of protein bars, recipe found HERE. [...]

  • Comment by tiffany a. — October 5, 2010 @ 8:51 am

    I definately plan on making these. Yum! I have been looking for a good protein bar recipe. I usually by mine from a lady that makes her own recipe at the gym. They are awesome but I cant find anything like them on line. She uses cranberries,oats, raisins, and butterscothch chips. They are 150 calories with 33 grams of protein. I hope you make some other protein bar recipes. Yum.

  • Comment by Emily — October 8, 2010 @ 11:09 am

    I’ve been looking for a high protein portable breakfast or lunch, just tried these out and they were perfect! Thanks for the recipe.

  • Comment by Finn — January 17, 2011 @ 8:44 pm

    Katie – I love your blog! Wondering if the measurements for the oats is correct? I made them tonight and they look very spongy. I am wondering what I did wrong? Thanks – Finn

  • Comment by admin — January 17, 2011 @ 9:32 pm

    finn- no it is correct! :) they might look spongy, but let them cool completely then store them in your fridge… they will taste delish! :) ps. they will have more of a ‘baked’ good consistency, almost like a brownie! :)

  • Comment by Roxy — February 1, 2011 @ 12:50 pm

    I made the protein bars and they turned out more like a cake consistency – is that the same as your or did I do something wrong?

  • Comment by admin — February 1, 2011 @ 1:47 pm

    Hey Roxy! No…they are supposed to be a bit ’softer’ than a normal bar, but they should definitely still be delicious….How do they taste?

  • Comment by Ana Maria — March 17, 2011 @ 11:13 am

    these are a great alternative to buying boxes and boxes of protein and snack bars at the store, and i know whats in them!

  • Comment by Dana Jenkins — June 24, 2011 @ 4:55 pm

    Ms. Katie,
    These bars sounded so good I just had to make them. I was apprehensive about Tofu, never tried it before. I made a batch today and am happy to say, I liked them. Will be making these regularly and will be trying more Tofu recipes. Thanks again for all of your recipes. Can’t wait to try your other snack bar recipe. God bless.

  • Comment by Dana Jenkins — June 24, 2011 @ 6:00 pm

    Katie I did want to ask about the above picture, is that of this recipe because mine did not look anything like those. Now I did see where the consistency would be cake like but the outside did not look anything like your picture. The taste was good but they looked like a blond brownie. Did I miss something on the recipe?

  • Comment by admin — June 24, 2011 @ 9:00 pm

    thanks dana!!!!!!!!!!

  • Comment by Kaitlyn — August 3, 2011 @ 9:28 am

    Hey Katie!
    When you beat the egg whites – first off, did you use real egg whites or an egg white substitute? Secondly, what consistency did you beat them to? Do they need to be stiff or peaking at all? And if I use a PB powder, should I add any extra liquids?

    Thanks!!

  • Comment by admin — August 3, 2011 @ 10:18 am

    hey kaitlyn! nope go ahead and beat the egg whites just enough to get them combined…and either a sub or regular egg whites will work! pb powder is great! no need for extra liquid! :)

  • Pingback by WWASBEBINPBD | Health Freak College Girl — January 24, 2012 @ 7:26 pm

    [...] Peanut Butter Maple Protein Bars from Dashing Dish [...]

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