Low FODMAP Protein Bars

Low FODMAP Protein Bars
Yield | 10 bars
Notes
Protein powder substitutions: I originally developed this recipe using Vital Proteins Collage Peptides, which is tasteless and dissolves really easily. I've also since tested the recipe with Phormula-1 Natural (which is a high quality whey protein isolate) — and while the whey gives it a slightly thicker consistency, it still works. The original recipe uses 5 scoops of Vital Proteins collagen, which is 45g protein total. When I make them with the Phormula-1, I use 2.5 scoops which is 52.5g protein. I can't vouch for any other protein powders, but lower quality powders will most likely not dissolve as well. For substitutions with other powders, start with an amount that will get you 45-50g protein (if that's important to you), and then adjust from there. (Pro tip: If the liquid seems really thick, add some water.) I buy Nature's Path puffed rice and Arrowhead Mills puffed millet in bulk on Amazon, because I go through it really fast. I've also seen puffed rice at Whole Foods before. If you can only find one then you can just double the amount and skip the other!
Ingredients
- 1 tablespoon peanut butter
- 1 tablespoon coconut oil (or more peanut butter)
- 2 tablespoons maple syrup
- 2 tablespoons water
- ½ cup (5 scoops) Vital Proteins Collagen Peptides, or 2.5 scoops Phormula-1 Natural — see notes for substitutions
- ¼ teaspoon salt
- ¼ teaspoon ginger, optional
- ¼ teaspoon turmeric, optional
- 1 teaspoon cinnamon
- Dash ground black pepper (optional —this helps your body absorb the beneficial compounds in the turmeric)
- 1 cup oats
- ½ cup puffed rice
- ½ cup puffed millet (or more puffed rice, or vise versa)
- ½ cup total of nuts or seeds (I like pumpkin seeds, sunflower seeds, flax seeds, or walnuts. Usually I’ll use a couple of types)
- 2-4 tablespoons cocoa powder, optional
Directions
- Combine peanut butter, coconut oil, maple syrup, and water in a bowl and microwave for 30 seconds. Whisk to combine everything. Microwave for an additional 30 seconds (and whisk again).
- Add protein powder and whisk until combined and there are no clumps (depending on your protein powder, you may need to mix it more). Add salt, cinnamon, and any other spices and whisk again. Add oats puffed rice and/or millet, nuts, and any other add-ins and mix until combined.
- Line a bread pan with foil and firmly press mixture down into pan, making sure it's spread evenly. Cover (I usually fold the edges of the foil over everything) and refrigerate for a few hours or overnight.
- Cut into 10 pieces and store in an airtight container in the refrigerator. Protein bars last for about two weeks in the refrigerator. They can be left at room temperature for a day in a ziplock bag or airtight container, but not much longer than that.
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