Low FODMAP Protein Bars

May 26, 2018 | Favorite recipes, Recipes, Side + snack

Low FODMAP Protein Bar Recipe | Go Messy or Go Hungry

It’s been a minute since I posted a recipe, so I took some quick pics of these protein bars I’ve been making to share with y’all today! 

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This recipe is a long time coming, as I’ve actually been making some variation of these bars for YEARS, and I feel super guilty for not sharing them earlier because they’re a daily staple for me. But, true to Maria fashion, I kept tweaking the bars every time, and kept telling myself I’ll post them when I “finalize” the recipe. Also, the 1.0 version of these bars (and the 2.0 version, and the 3.0 version…) were not very photogenic.

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And then, when I started using collagen peptides as my protein powder as choice, the recipe I had been using came out super sticky. The collagen protein powder dissolves completely without any chalkiness which is wonderful, but when your recipe is built around minimizing the chalky and powdery texture of rice protein powder… obviously I had to completely refactor the recipe again.

Which brings us to now, with these pictures and this recipe. It’s by no means “final” and you can bet that I will continue tweaking it for years to come. But in the interest of providing an inexpensive homemade snack for y’all, it’ll do. (Plus they’re pretty darn tasty for a “healthy” protein bar.)

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This recipe makes 10 bars, which lasts me about two weeks. I eat one every day during the week as a mid-afternoon snack (I work out after work and we eat pretty late so this holds me over until then). On the weekends it depends on what else I’ve eaten as my schedule is a little less strict, but I’ll usually have at least half of one of these or a little bowl of cereal

They keep best in the refrigerator, but can handle being room temperature for a day or so (in a ziplock bag or airtight container). When I’m traveling I’ll bring these along as snacks — the only exception to that being if we’ll be gone for more than a week. In those cases I’ll buy these prepackaged protein bars — they’re more expensive but travel better! (For more premade low FODMAP foods, visit my products page!)

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This recipe really is quite versatile (and I really do make it slightly differently each time, haha). You can follow the recipe exactly, or switch out the nuts & seeds, use a different nut butter, etc. If you feel up to advanced editing of the recipe, feel free to swap things out based on your macro needs. This is currently the balance of fat/carb/protein that works best for my body, but I’ve made them with more fat (usually a tablespoon or two of coconut oil), and you can add more protein powder and more/less of the dry ingredients — just keep it in the same-ish volume. 

Happy snacking!

 

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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