Energy bars can be made at home, much less expensively and with known ingredients. It is possible to make them with few ingredients. In the recipe below there are four ingredients:
- Peanut butter
- Nonfat milk
- Rolled oats
- Protein powder (whey protein isolate)
The key is to have a reasonable ratio of fats to carbs to protein. What is reasonable depends on which nutritional recommendation is being followed. There are of course many different plans, which focus on different macronutrients.
The recipe below has an approximate ratio of 1:2:2 fats to carbs to protein.
- 160 grams rolled or steel-cut oats
- 240 grams nonfat milk
- 112 grams protein powder
- 80 grams peanut butter
- Emulsify milk and peanut butter over low heat
- Take off heat
- Mix in oats
- Mix in protein powder
- Grease a pan with butter
- Spoon in power bar mixture to even thickness
- Cool in freezer
- Cut power bars
I prefer to keep this in the freezer as it can be messy at room temperature.