Oatmeal Cereal Protein Bar Recipe for Dieters
I first ventured into protein bar territory with my highly successful protein bar for bulkers. It works well as a meal replacement or a bar for a long trip. I made 4-6 of these bulking bars for my powerlifting competition and they sustained me and my friends VERY well.
Feel free to look at the protein bar recipe if you are BULKING and not CUTTING.
http://yanyanxu.com/2008/05/28/meal-replacement-bar-protein-bar/
http://yanyanxu.com/2008/07/02/meal-replacement-bar-video-recipe/
But for those of us who are CUTTING. I have the perfect solution with my newest protein bar recipe. I call it the Oatmeal Cereal Protein Bar! It tastes absolutely heavenly and holds me over very well to my next meal.
INGREDIENTS
- 1/2 Cup of Oat Flour (Blend this up using normal Quaker Oatmeal, I usually make a lot to use for various cooking applications)
- 1/2 Cup of Cereal of Choice (I chose my favorite, Reese's Puff Cereal)
- 1.5 Scoops of Protein of Choice (I used Nitrocore 24, I would prefer a leaner cereal such as ON's 100% Whey)
- Optional: Hersey's Extra Dark Chocolate Square (I always like a bit of chocolate in my bars!)
NUTRITION FACTS
Oatmeal Cereal Protein Bar Nutrition Caloric Facts Excel Spreadsheet
| Yanyan's Oatmeal Cereal Protein Bar | |||||
| Ingredients | Amount | Calories | Fat | Carbs | Protein |
| Quaker Oat's Oatmeal | 1/2 Cup | 148 | 3 | 27 | 6 |
| General Mills' Reese's Puff Cereal | 1/2 Cup | 87 | 2 | 15 | 1 |
| Optimum Nutrition's Nitrocore 24 | 1.5 Scoops | 300 | 8 | 21 | 36 |
| Hersey's Extra Dark Chocolate Square | 1 Square | 40 | 3 | 5 | 1 |
| Total | 1 Serving | 575 | 16 | 69 | 44 |
| Yanyan's Oatmeal Cereal Protein Bar (Modified Extra Lean) | |||||
| Ingredients | Amount | Calories | Fat | Carbs | Protein |
| Quaker Oat's Oatmeal | 1/2 Cup | 148 | 3 | 27 | 6 |
| Kashi's Go Lean Cereal | 1/2 Cup | 70 | 1 | 15 | 7 |
| Optimum Nutrition's 100% Whey | 1.5 Scoops | 180 | 1 | 3 | 36 |
| Total | 1 Serving | 398 | 4 | 45 | 48 |
STEPS
- Pre-heat oven to 350.
- Blend 1/4 cup of oatmeal into oat flour.
- I typically make two batches at one time on a cookie pan. Put two pieces of tin foil in a cookie pan and form it into a box to hold your oatmeal.
- Put the oatmeal in the tin foil and pop these into the oven.
- Stir every 3-5 minutes.
- Take these out after 8-10 minutes.
- In a separate bowl, put in 1.5 scoops of protein powder of choice.
- Put in a little bit of water, you want this to be THICK and hard to mix, this should NOT be the consistency of sludge. There should be very little water use. Please play around with this, it may take a few tries to get it perfect. The wetter it is, the less crunchy your cereal will be as well. Here is a picture of how my consistency looked.
- Throw in the oatmeal flour slowly and mix at the same time. If you put it in all at once, it will be a pain to mix it together. (Picture shows what happened when I threw it in all at the same time)
- When this is all mixed, measure out 1/2 a cup of cereal, I used a scale to be precise.
- Take out a piece of aluminum foil, and rip off a sheet half the size of a 6 x 11 piece of paper.
- Do the same for syran wrap (the syran wrap acts as a wrapper to prevent the bar sticking to the aluminum foil, very important step here)
- Throw the mix onto the alumnimum/syran wrap and break off pieces of chocolate on the top if you want.
- Wrap these together into a rectangle and pound the material together using the table.
- Throw it in the freezer, and grab these when you run to class or work. I do NOT suggest eating them right out the freezer, you need to give it time to defrost.
EXTRA
I also tried a "wetter" consistency, but the cereal lost the crunch.
