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Quick and Easy Peanut Butter Soy Protein Bars

by on September 5, 2006 · 9 comments

Back when I was trying to clone Luna Bars, a commenter hinted that I should try using roasted soybeans and perhaps, date sugar. I finally got around to making a version with roasted soybeans today and think these are the best of the no-bake, easy, high protein bunch.

I pasted the nutrition information which I got from a program called “Mastercook” at the bottom. The 7 grams of protein per bar seems pretty good to me, though I’d like to whittle down the fat content a bit. Reduced fat peanut butter would fix that little problem, but for this version, I used full fat peanut butter. With a bit of chocolate drizzled over them these would be rich enough for dessert. As they are, they are a good breakfast treat or snack. They hold together very well after being chilled.

Here are the ingredients I used. They should be pretty easy to find at a Whole Foods or a store with a good bulk section.

Homemade protein bars

And here’s what the bars looked like straight from the pan. I was having trouble with my camera and couldn’t get any nice pictures of them cut, so imagine this square cut into 8 bars.

proteinbarslab.jpg

Quick and Easy Peanut Butter Soy Protein Bars
 
Prep time
Cook time
Total time
 
Quick and Easy Peanut Butter Soy Protein Bars
Author:
Recipe type: Snack
Cuisine: American
Serves: 8
Ingredients
  • 1/2 cup roasted soybeans (bulk bin)
  • 1 cup brown rice crisp cereal
  • 1 cup textured vegetable protein (Bob’s Red Mill or bulk bin)
  • 1 tiny pinch (about 1/8 teaspoon) salt
  • 1/3 cup peanut butter
  • 1/3 cup brown rice syrup
  • 2 tablespoons sugar or evaporated cane juice sugar (bulk bin) or date sugar
Instructions
  1. Line an 8 inch square pan with foil or parchment paper and spray with cooking spray.
  2. Place soybeans in a food processor and pulse to chop. Alternatively, you may leave them whole or crush them slightly in a bag.
  3. Combine soy beans, brown rice crisp cereal and TVP. Toss with salt.
  4. In a microwave-safe mixing bowl, combine peanut butter, brown rice syrup and evaporated cane juice (or sugar). Heat on high in microwave for 1 minute, stopping to stir halfway through.
  5. Dump crunchy soy mixture into peanut butter mixture and stir until well coated. Press mixture tightly into pan.
  6. Chill for at least 2 hours or until firm. Score into 8 bars.
  7. Per Serving (excluding unknown items): 182 Calories; 8g Fat (38.6% calories from fat); 7g Protein; 23g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 140mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1 Fat; 0 Other Carbohydrates.

 

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Published on September 5, 2006

{ 9 comments… read them below or add one }

peabody September 6, 2006 at 12:07 am

These might be good before hockey.

veuveclicquot September 6, 2006 at 10:27 am

I love all type of enercy/granola bars, so this is a definite “must-try.” Thanks for sharing the recipe!

Anna September 6, 2006 at 11:22 am

Peabody, I think they’d keep your blood sugar pretty stable.

Veuveclicquot, I hope you like these. Feel free to jazz them up. They taste good this way, but are still a blank slate.

Alison, I eat breakfast bars every single morning, so I am creating them mainly for variety. And like you mentioned, I am trying to keep the calories low and the protein relatively high. It’s tricky to get the proportions right and come up with something that still tastes good. I think the proportions here work, but I need a second opinion.

Dani September 6, 2006 at 1:39 pm

I wonder how they would turn out if you would use SoyNut Butter instead of the Peanutbutter….

Dani September 6, 2006 at 2:11 pm

You are probably right – peanut butter is stickier than soynut butter (as far as I know) I just thought it would be a way to reduce the fat amount (even though soynut butter has only 4g less fat than peanut butter)

Anna September 6, 2006 at 2:05 pm

Hi Dani,

Boy, I don’t know the answer to that. My guess is the bars would be kind of gross — but then I’m not a big fan of soy nut butter! I think almond butter might work, but the bars not might hold together as well. One reason. I don’t think natural peanut butter would work very well either because the bars, in my opinion, wouldn’t be sweet enough.

Anna September 6, 2006 at 2:15 pm

You could give it a try! I think the best bet for reducing fat would be to use reduced fat peanut butter. I don’t see why it wouldn’t work :).

Bella September 6, 2006 at 11:59 pm

Looks yummy! I have to try! (especially since they look so easy to make in my dorm room!)

What do soy nuts taste like? I haven’t tried them yet. I wonder what these bars would taste like with almonds instead of soy nuts. More fat, possibly :)

Lina September 3, 2011 at 9:11 pm

Try making em with almond butter or tahini- those both have more protein than peanut butter per tablespoon.

Great recipe, btw. :D

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