Αυτοί Μπάρες πρωτεΐνης με φυστικοβούτυρο are simple post-workout energy bars loaded with over 16 grams of protein and 5 grams of fiber for a very filling and refined sugar-free snack.

Compared to my classic πρωτεΐνες using classic natural peanut butter, this version is low-fat, easier to digest, and uses powdered peanut butter, a defatted version of peanut butter also known under the brand PBFit or PB2. It also decreases calories per bar, without affecting the amount of protein per serving.

Ενώ ολόκληρη η συνταγή βρίσκεται ακριβώς παρακάτω, μην χάσετε όλες τις συμβουλές μου παρακάτω, συμπεριλαμβανομένων των αλλαγών υλικών, των συμβουλών μαγειρικής μου και των βήμα προς βήμα φωτογραφιών!

Σας αρέσει αυτή η συνταγή; Σας αρέσει αυτή η συνταγή;

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Μπάρες πρωτεΐνης με φυστικοβούτυρο

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Χρόνος προετοιμασίας: 10

Καταψύκτης: 8

Συνολικός χρόνος: 18

Πορεία: Πρωινό, Επιδόρπιο

Κουζίνα: Αμερικανικη

Μερίδες: 4 μπαρ

Θερμίδες: 265.9 kcal

Συγγραφέας: Καρίν Κλοντπιέρ

Συστατικά

ΗΠΑ συνήθεια - Μετρικός

▢ ½ φλιτζάνι Αλεύρι βρώμης - (σημείωση 1)
▢ ¾ φλιτζάνι PB2 Φυστικοβούτυρο σε σκόνη - PB2 or PBFit (note 2)
▢ ½ φλιτζάνι Γάλα Σόγιας - (σημείωση 3)
▢ ⅓ φλιτζάνι Πρωτεΐνη βανίλιας σε σκόνη - (σημείωση 4)
▢ 2 κουταλιές της σούπας Maple Syrup - (σημείωση 5)

Στρώμα σοκολάτας

▢ 2 oz Σκούρες σοκολάτες - (σημείωση 6)

Οδηγίες

Line a 6-inch baking pan with lightly oiled parchment paper. Set aside.
In a mixing bowl, whisk oat flour, powdered peanut butter, and vanilla protein powder.
Add maple syrup and soy milk. Use a rubber spatula to combine and form a dough. If too dry, add a little more milk. If too runny, add more protein powder until it forms a soft dough.
Press the dough into a single, even layer in the pan.
In a glass microwave-safe bowl, add dark chocolate and melt in 30-second bursts, stirring between each, until fully melted and shiny.
Spread evenly on top of the bar.
Pop the pan 8-10 minutes in the freezer until the chocolate layer is set, but still soft and easy to cut through.
Transfer the bar to a chopping board and cut into 4 bars using a sharp knife. To harden the chocolate layer even more, pop it back in the freezer for a few minutes.
Store the bar in the fridge for up to 1 week, in an airtight container. They get too soft at room temperature.

Σημειώσεις

Σημειώσεις 1: Or almond flour up but you will have to reduce soy milk to 1/3 cup, or the bars are too soft.

Σημειώσεις 2: Or chocolate powdered peanut butter for a chocolate protein bar.

Σημειώσεις 3: Or any milk you like, I love soy milk because it adds more protein than almond milk.

Σημειώσεις 4: Or chocolate protein powder, the recipe measurements are for pea protein powder; other protein powders might absorb more liquid and require more or less milk to firm up the dough.

Σημειώσεις 5: Or sugar-free maple syrup to cut down calories.

Σημειώσεις 6: Skip the chocolate layer on top to cut down calories per bar.

Αποθηκευτικός χώρος: You must store the bars in the fridge, or they get too soft at room temperature. Store them for up to 1 week.

Συνταγή καρφιτσών

Διατροφή

Συστατικά και υποκατάστατα

Αυτή η παράγραφος σας δίνει όλες τις συμβουλές μου σχετικά με την επιλογή των σωστών υλικών. Για την πλήρη συνταγή με τις μετρήσεις, μεταβείτε στην κάρτα συνταγής στο κάτω μέρος της ανάρτησης!Μετάβαση στην πλήρη συνταγή

You only need six simple ingredients to make this recipe. Here’s how to pick and swap them.

Ingredients for Peanut Butter Protein Bars

Αλεύρι βρώμης – This forms the base of your bars, giving them structure and texture. You can also use almond flour, but if you do, you’ll need to reduce the amount of soy milk to ⅓ cup to keep the bars from being too soft.
Σκόνη φυστικοβούτυρου – This powdered peanut butter provides the primary peanut butter flavor and a protein boost without all the fat of traditional peanut butter. You can use chocolate powdered peanut butter for a chocolate-flavored protein bar. I haven’t tried the recipe with normal peanut butter, but it might work if you slightly reduce the milk.
Γάλα Σόγιας – This liquid binds the ingredients together to form the dough. While any milk will work, I find soy milk adds more protein to the bars compared to almond milk.
Πρωτεΐνη βανίλιας σε σκόνη – This is a key ingredient for increasing the protein content of your bars. The recipe measurements are based on pea protein powder; if you’re using a different type, you might need to adjust the amount of soy milk slightly as different protein powders absorb liquid differently.
Maple Syrup – This provides sweetness and helps with the dough’s texture. For a lower-calorie option, you can use sugar-free maple syrup.

How to Make Peanut Butter Protein Bars

This recipe is super simple to whip up. Here’s how.

Mixing Peanut Butter Protein Bar ingredients.

Combine the dry ingredients in a bowl and add the wet ones.

Peanut Butter Protein Bars mixture in a bowl.

Form a dough ball, press it in a pan, melt the chocolate chips and pour it over the top.

Συμβουλές της Carine

Let me share a few more tips for a perfect protein bars.

Adjust for Consistency – The amount of liquid needed can vary depending on the type of protein powder or oat flour you use. If your dough is too dry and crumbly to form, add a bit more soy milk. If it’s too runny or soft, add a little extra oat flour or protein powder until it reaches a soft, workable dough consistency.
Alternative Topping – Instead of a solid chocolate layer on top, you can mix chocolate chips directly into the dough to create a cookie dough protein bar flavor.
Έλεγχος θερμίδων – To reduce the calorie count per bar, consider these swaps: use almond milk instead of soy milk, opt for sugar-free maple syrup, and omit the chocolate topping.
Ενίσχυση θρεπτικών συστατικών – Most of the fat in these bars comes from the dark chocolate topping. If you want to reduce the fat content, simply skip the chocolate layer.
Fruity Twist – For a peanut butter and jam flavor, try adding some freeze-dried strawberries into the bar dough. They will add a lovely tartness and texture.
Chill is Key – These bars get soft at room temperature, so it’s essential to store them in the fridge to maintain their texture. They will keep well for up to 1 week in an airtight container.
Sharp Knife for Clean Cuts – When cutting the bars, use a sharp knife. For the cleanest cuts, work quickly while the chocolate is set but still slightly soft. If it gets too hard, it can crack.
Σπιτικό vs. Αγορασμένο από το κατάστημα – If you’re making your own oat flour, or using a different brand of protein powder than pea protein, remember that liquid absorption might vary. Don’t be afraid to adjust the milk or flour/protein powder as needed.