If you were a fan of the chocolate chunk protein bars, then you’ll love these! This pecan pie protein bar recipe can be used as a high protein snack or even as part of a meal replacement for those of you ‘on the go’. With minimal prep time, this protein bar mixture is easy to make in bulk, and a great option to have stocked, ready to go in the freezer.
Tips: 1. Be sure to use an unripe banana. 2. Leave the frozen protein bar to thaw for 3-5mins, or give it a quick zap in the microwave for 5-10s for the perfect texture.
Yield: 8 bars
Preparation time: 12-15 mins
Freezing time: 2 hours
*Nutritional values per bar:
Kcal 271 | Protein 20g | Carbohydrate 22g | Fat 12g
- 180g protein powder (preferably chocolate flavour)
- 150g porridge (rolled oats)
- 60g golden syrup
- 60g pecan nuts
- 1 medium banana (unripe, green-yellow)
- 80ml water
- 2 tbsp coconut oil, melted
- 1 tsp cinnamon
- 1 tsp vanilla extract
- Turn on the oven to 180° C and place the unripe/green banana on a baking tray. For the best flavour, make sure the banana is unripe/green. If the banana is ripe, the banana flavour tends to be overpowering. Leave the banana in the oven for approximately 10 minutes or until the skin has turned completely black. Once done, remove from the oven and leave to cool, before peeling and mashing it with a fork.
- Separate 8 pecan nuts, and roughly chop the remaining pecans (combining the cinnamon with the remaining pecans in a pestle and mortar works particularly well too to enhance the pecan pie flavour).
- Place all the ingredients in a large mixing bowl. Mix everything together with a metal spoon until you have a dough that no longer sticks. This process will take a couple of minutes, the mixture must not be too wet; if you do not achieve the desired consistency straight away, keep working the mixture but do not add any more water.
- In order to obtain a rectangular shape, line a tin (approximately 10×15 cm) with parchment paper (I have used a similar sized Tupperware container for this example). Scrape the mixture into the tin and press with the back of the spoon to cover the bottom of the container used. If you are not particularly fussed about the shape of your bars then you can skip this step and just roll the mixture onto a flat surface (between two sheets of parchment paper) until you have reached a suitable thickness.
- Place the mixture into the freezer for approximately 2 hours. After this, remove from the freezer, and leave to stand for a couple of minutes before cutting the slab into bars. Carefully place the 8 whole pecans that you set to one side and place one on each bar. If after 2 hours in the freezer they have not fully set, don´t worry, cut the slab into bars and leave them in the freezer overnight. The bars will be perfect the next day.
- Store the bars in an airtight container in the freezer. Take them out as needed. If you find they are too hard to bite, leave to thaw for 3-5 minutes or place them in the microwave for 5-10 seconds until you have found the perfect texture.