Global · dessert, snack

High-Protein Chocolate Peanut Butter Oat Bars (Sugar-Free)

High-Protein Chocolate Peanut Butter Oat Bars (Sugar-Free) — from Felu - Fit by cooking's cooking video Watch how it’s made · 3:09

Video by Felu - Fit by cooking on YouTube · Open on YouTube

35 min · plus 20 minutes coolingMakes 6 × 1 bar206 kcal a portion
  • Vegetarian

Contains: Gluten, Milk, Peanut. Check labels on stock, sauces and spice mixes.

No sugar is added: the milk and the vanilla casein do the sweetening, with oats, cocoa and peanut butter. Each bar has about 15 g protein, 5 g fibre and 19 g net carbs.

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Ingredients 7

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 200°C (400°F). Put the rolled oats in a large bowl. 0:04
  2. Add the cocoa powder. 0:31
  3. Weigh in the peanut butter. 0:45
  4. Add the vanilla casein protein powder and a pinch of salt. 1:16
  5. Pour in the skim milk and stir, then add the water and mix again until it looks like thick chocolate spread with oats. Add a splash more water if it is dry. 1:31
  6. Line a small rectangular tin (about 8 × 20 cm) with baking paper, snipping the corners to fit, and spread the mixture in evenly. 2:03
  7. Bake for 25 minutes. 2:23
  8. Lift out on the paper (it will still be a little soft) and leave to cool on a plate for about 20 minutes to firm up, then cut into 6 bars. 2:32

Tip. With whey instead of casein the bars bake drier, more like a protein bar, and need less liquid. Powdered peanut butter in place of peanut butter adds protein and cuts the fat, as the cook suggests.

The method is a summary in our words — the video shows every step.

One portion (1 bar) gives you 1 of 6

Energy206 kcal860 kJ
Protein15 g30% of a day
Fibre4.7 g17% of a day
Carbohydrate24 g19 g net · 2.7 g sugars9% of a day
Fat7.5 g2.1 g saturated10% of a day
Sodium110 mg5% of a day

Where the energy comes from one serve

  • Net carbs 38%
  • Protein 29%
  • Fat 33%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Magnesium Source19%

81 mg a serve, mostly from rolled oats (43%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Selenium Source18%

10 µg a serve, mostly from rolled oats (72%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc Source16%

1.8 mg a serve, mostly from rolled oats (51%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron Source11%

2 mg a serve, mostly from rolled oats (54%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Show the other 11
Vitamin B129%

0.2 µg a serve, mostly from skim milk (56%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Potassium7%

320 mg a serve, mostly from rolled oats (28%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium7%

95 mg a serve, mostly from vanilla casein protein powder (44%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin E6%

0.9 mg a serve, mostly from creamy peanut butter (87%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B66%

0.1 mg a serve, mostly from creamy peanut butter (38%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Folate4%

17 µg a serve, mostly from rolled oats (47%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin A2%

15 µg a serve, mostly from skim milk (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D2%

0.3 µg a serve, mostly from skim milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Omega-32%

0 g a serve, mostly from rolled oats (71%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin K1%

0.7 µg a serve, mostly from rolled oats (71%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C0%

0 mg a serve, mostly from skim milk (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Felu - Fit by cooking; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.