Written by Jeff Behar, MS, MBA
Forget stale store bought protein bars, and forget the $25 a pound high fattening fudge at the mall stores. Making low fat, high quality, high protein fudge, that is healthy to eat is simple.
Chocolate Peanut Butter Protein Bar
- 1 cup chocolate whey protein powder
- 3 tablespoons Hershey’s dark chocolate powder
- 7 oz. of natural peanut butter
- 1 cup oatmeal rolled oats
- 1/4 cup honey (or stevia, add to taste)
- 10 pieces of aluminum foil sized 1/2 roll X 6″
- heavy spatula
- freezer safe tin
- Blend oatmeal to powder and put in large mixing bowl.
- Add peanut butter a little at a time,
blending between additions, until the mixture has the texture of cookie
dough and holds its shape when pressed together.
- Form a pattie one inch thick with grooves 1/2 inch apart 1/2 inch deep on top.
- Pour honey evenly over surface and mix in well. Another healthy option is to add stevia, a natural
herbal sweetener to taste. Note: feel free to
experiment and add other things.
- Form milky way size and shape blobs of the muck with spatula and knife or spoon and wipe onto aluminum square.
- Put tin to the freezer. Chill for a few hours.
- When nicely frozen, remove and cut into
bars of desired size.
- Wrap each bar individually in wax paper. I like
to wrap a few then put them into a container or plastic bag which I
then put back into the freezer.
- Keep the bars chilled until just before
eating, if possible. You don’t need to be overly fastidious about this
(i.e. you could leave one in your bag for an afternoon), but staying
cold helps the bars keep their shape, and keeps them from going bad. I
keep mine in the freezer then grab one out on my way to work and keep
it in the fridge at work. If you want to be able to eat them
immediately after retrieving them from the cooler, you may want to just
refrigerate them instead of freezing.
There are lots of things you can do with the basic recipe to spruce it up a bit, such as:
- Add one banana to the mix to
make the texture a little chewier. More than one
banana seems to make it too gooey. Adding any kind of fruit puree or a
banana will give the bars a moister, chewier texture.
- You can also try add dry spices such as cinnamon and nutmeg.
Here you can also add nuts or seeds such as pumpkin or sunflower seeds.
Just grind them up and mix in with the oats. Walnuts and pumpkin seeds will add
omega-3s, and Brazil nuts will add selenium (an antioxidant).
- You can also try adding a shot of coconut or vanilla flavoring. Just remember to add a little extra oats
to compensate for the added liquid.
- To figure out the nutritional breakdown (i.e. calories, fat,
protein, carbs), just total up everything you put in, and divide by the
number of bars you made (assuming you made the bars more or less the
About Jeff Behar
Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. Jeff Behar’s work often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Jeff Behar is also a well sought after personal trainer, motivational speaker and weight loss expert.