Almond & vanilla protein bars
Protein bars are great snacks for busy days. They are naturally sating and nutritious, yet low in carbs!
Time & Nutritional data(per serving)
Overall 2 h 15 mins Hands on 15 mins
Total Carbs 6 g Fiber 2.8 gNet Carbs 3.2 g of which Sugar 1.4 g
Protein 25.3 g Fat 13.9 g of which Saturated 2.7 g
Energy 242 kcal carbs 5.3% protein 42.4% fat 52.3%
Sodium 5.2%RDA Magnesium 16.4%RDA Potassium 23.6%EMR
Ingredients (makes 8 servings)
- 1⁄2 cup flaked almonds, 30 g / 1.1 oz
- 1 1⁄2 cup almond meal, 150 g / 5.3 oz
- 2 tbsp fine organic coconut flour or 4 tbsp desiccated coconut, 24 g / 0.85 oz
- 8 scoops whey protein (vanilla or plain) or egg white protein powder (2 cups), 200 g / 7.1 oz
- 1⁄4 cup coconut milk (or cream), 55 g / 1.9 oz
- 1 vanilla bean (or unsweetened vanilla extract)
Optional ingredients (makes 8 servings)
1⁄4 cup Erythritol or Swerve, powdered
+0.25g of net carbs per serving, 40 g / 1.4 oz
Step 1
In a bowl, mix the almond flour with fine coconut flour and whey protein powder (vanilla or plain work well).Note:
You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.
Step 2
Pour in the coconut milk (or cream) and add pure vanilla extract.Note:
If the texture is too dry, add a few tablespoons of coconut oil. Some nut flour products naturally contain more fat while other may be relatively dry.Step 3 (optional)
Add powdered Erythritol or Swerve.Note:
You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.Step 4
Add flaked almonds.Note:
Roasting the almonds shortly will release more flavor. Just throw them on a non-stick pan and roast for 1-2 minutes.Step 5
Process the mixture well and place in a square baking dish or any container (about 8x8 inch / ~ 20x20 cm for 8 pieces) lined with parchment paper. Press the batter in firmly to cover the whole surface and place in the fridge for at least 2 hours.Step 6
After the batter seems firm, remove from the fridge. Place it on a cutting board and cut into 8 equal pieces using a knife or pizza cutter.Store in the fridge and enjoy!
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