Low Carb Protein Bars

[LiterateGriffin]

Everyone wants to make these, right?

Well, here's our household's version. They work well for us, and the children love them. The pictured bars are 1/2 serving each, and the recipe contains 1/4 cup dried blueberries (non-sugared) (which increases the net carbs)


Ingredients:

• Flax Seed Meal (ground flax), 1 cup
• Almonds, 1 cup, ground
• Cinnamon, ground, 1 TBS
• Ginger, ground, .5 tsp
• Nutmeg, ground, .5 tsp
• Cloves, ground, .25 tsp
• Macadamia Nuts, .25 cup, whole or halves
• Coconut Oil, .25 cup (= 4 TBS)
• Egg, fresh, 2 large
• Vanilla Extract, 1 tbsp

Combine dry ingredients. Beat eggs, and add coconut oil, vanilla. Add wet ingredients to dry, and mix well.

Form into bars (1" x 4" to get a dozen). Bake at 350 on a well-greased cookie sheet (use more coconut oil!) for 10-15, until a bar flicked with a fingernail gives a "tap" sound.



Nutrition Facts
User Entered Recipe
12 Servings
Amount Per Serving
Calories 162.1
Total Fat 14.6 g
Saturated Fat 5.2 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 5.5 g
Cholesterol 30.8 mg
Sodium 12.3 mg
Potassium 123.8 mg
Total Carbohydrate 5.3 g
Dietary Fiber 4.2 g
Sugars 0.7 g
Protein 5.0 g
Vitamin A 1.1 %
Vitamin B-12 1.3 %
Vitamin B-6 1.7 %
Vitamin C 0.4 %
Vitamin D 1.7 %
Vitamin E 10.5 %
Calcium 4.6 %
Copper 5.6 %
Folate 1.7 %
Iron 7.1 %
Magnesium 6.6 %
Manganese 22.4 %
Niacin 2.0 %
Pantothenic Acid 0.5 %
Phosphorus 6.0 %
Riboflavin 5.8 %
Selenium 0.7 %
Thiamin 3.6 %
Zinc 2.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


OPTIONS:

• Add sweetner of your choice.
• Add 1 Cup blueberries, which drives calories per serving to 168.9 and carbs to 2.5/serving.
• Change up the spices. (A friend used anise, instead of the "spice-cookie" spices. Hubby wants to try using mint.)

(Good for all Atkins phases past Induction.)

[CarolynF]

Looks great and I have all the ingredients..

[LiterateGriffin]

They're yummy. The spices make them TASTE much sweeter than they are. I originally made them as cookies, to take to a friend's house, and had sweetner in them. (honey & stevia) She liked them fine, but I found them too sweet. We made another batch at home, with HALF the sweetner (again, as cookies), and they were STILL too sweet for me. Finally, we left it out altogether.

I'm actually thinking I may add some back in -- maybe "1 teaspoon" equivalent of Stevia -- at least when I add blueberries. Too, it helps to have something that the children can satisfy their sweet-tooth on and not worry about it too much. (I don't count my children's carbs. I DO avoid processed foods for them, and provide lots of healthy whole-food snacks... PREFERABLY high in fat & protein. These certainly fit that bill.)

[Lori37]

Saving!

[rosethorns]

Very Nice. Thanks.

[Bobbin]

I'm gonna have to make these...I bet they'd be good with natural coconut shreds, too.

[at_last]

Love these! I especially like that they need no added sweetener. They taste great just as they are.
I made them with pecans instead of macadamia nuts as that's what I had on hand. I like to have one with cream cheese spread on top for breakfast. Thanks for the recipe!

[buttoni]

Mmmmm. Just printed it out. I'll bet cardamom seed would be good in these.

[LiterateGriffin]

I'm planning to make some more today... LOVE that folks are giving me more ideas for them!

[maybelle]

Thanks for the recipe, Literate Griffin! I made them yesterday and they are delicious. One is waiting in my handbag for my afternoon coffee- I kind of wish I had taken two with so that I could have a mid morning snack too.

Can't wait to experiment around with the spices next time- I have some dried lemon peel as well as dried mango spice (the indian mix kind used for chaat masala)

[Croshay]

These sound good. I'll try them this weekend. Thanks for posting!

Now to find flax seed meal (never heard of it)...

[maybelle]

Originally Posted by Croshay

These sound good. I'll try them this weekend. Thanks for posting!

Now to find flax seed meal (never heard of it)...

flax seeds (aka linseeds) + grinder = flax meal

[MsWoods]

Subbing. Decided I may give these a go since I decided Quest bars might be ok. Guess I'll try to make my own with way less carbs.

[MsWoods]

Ok, attempting a tweak on these right now just because I don't have any almond meal. Im just using flax and a cup of unsweetened coconut flakes. I'm dehydrating some blueberries right now and just waiting on that. I want to make them noooooooooooooow! Lol. I'm getting impatient on these blueberries.

Oh yeah, not putting any nuts in it because I don't have any. Will report back tomorrow.

[Food Stories]

These look so good

[MsWoods]

Ok. I love these. These are amazing. I cooked mine a lot longer to try to dry them out so I could throw them in my gym bag and keep and they are so good. The blueberries definately make these. The coconut gave it a great texture. I'm going to pick up some almond meal and try them again. And maybe dry out some strawberrys and put them in.

[Moonlights]

Do you think these would work without the flax?

[gello5440]

Making these this afternoon. I have to work some really long days this week and it sounds like these will be very good 'emergency rations'. I have fresh blueberries. Is there a way to dry them without a dehydrator?

[ouizoid]

what do we think about adding protein powder to these instead of ground almonds? Would they be too dry?

[graciejean]

Bumping for later

[LiterateGriffin]

ouizoid -- my household refuses to use protein powder. Real foods only, not manufactured ones. Which was why we had a hard time finding a recipe, and had to resort to inventing one.

Try the protein powder if you like. I've no experience with it.

[MsWoods]

I was thinking about making them and adding protein powder instead of almond flour, but I'm out. When I get some, I will try.

[MsWoods]

I dried my blueberries out in the oven. No problem.

I've got another variation in the oven now, will let yall know tomorrow the recipe, but it has flax, eggs, glucc powder, almond flour, dried coconut flakes, strawberries, and dried soy beans instead of nuts plus the spices. They smell amazing.

[MargD]

Does this mean 1 cup of almond meal, or one cup of almonds, ground into meal.

If it's the latter, does anyone know how much almond meal that works out to?

[LiterateGriffin]

I used 1 cup of almond meal. I was using Spark to get the nutritional info, and that's the closest they had.

[MargD]

Thanks for the quick response! I want to make these over the weekend

[kalatraza]

Just subscribing! Curious to see how the gluc version works out from Ms. Woods. And then of course to tweak. There must be a way to get some chocolate into these. . .

[jlp2009]

My stomach doesn't tolerate flax. Any ideas on a sub? I want to make these!

[MsWoods]

Change the ratios of almond flour use protein powder or shredded coconut. I used coconut flax and almond flour.

[jlp2009]

Yes, good idea Ms. Woods. I think I will try coconut, almond, and oat bran. Higher carb with the oat bran but that's ok with me.