Delicious Protein Banana Walnut Bars

I ate the whole thing in just a few days...

I ate the whole thing in just a few days...

I have another great recipe for you today. Now, I know the first recipe I gave you (The Blueberry Protein Muffins) turned out a bit dry for some people. But, all I have to say is that it's just another reason to warm them up in a toaster over and slather them with pasture butter or coconut oil. Yummm!

Todays recipe I've made now 3 times and each time it just keeps getting better and better. And, I've been telling everyone how good it is. In fact, I had to travel for 4 days this past weekend and made a whole batch of these bars to eat while I was away. They were a perfect meal/snack and made my weekend so much better.

They're pictured above, but that shot was taken when I first cooked them in a glass dish. After speaking with my sister, Liana, who is a baking master, she told me to cook them in a grey metal pan instead because that allowed for more even baking rather than my first batch which was hard on the sides and raw in the middle. She was right - the metal pan was perfect!

I really encourage you to give this recipe a try. I am in love with it and am now making a batch every week. Delicious!! I've even included the nutrition stats for your interest.

Let me know what you think!


Protein Banana Walnut Bars


1/2 cup rolled oats

6 scoops vanilla protein powder (3 scoops unsweetened, 3 scoops sweetened)

2 cups walnut meal (grind the walnuts in a blender…that’s it!)

1/4 tsp baking powder

pinch salt


2 medium bananas (very soft, mashed)* I used frozen, thawed over-ripe bananas from my freezer

2 large Omega-3 eggs

2 Tbsp pasture butter

2 Tbsp water as needed

Mix the dry ingredients together in one bowl and the wet ingredients in another. Then mix the two bowls together. If needed, add a tbsp or two of water to mix well.

Heat oven to 350F. Place ingredients in a metal 7 x 11 non-stick baking pan and bake at 350F for 12 mins until a knife comes out clean from the SIDES of the pan (not the middle). It should be slightly undercooked in the middle when you first take it out. If you bake this too long it will be very dry.

Makes 15 small bars ** I have horrible cutting skills as noted by the picture above...

Nutrition Facts: 190 calories, 12 g protein, 8 g carbs, 1.7 g fiber, 12 g fat, 2 g saturated fat, 1.5 g omega-3 poly fat, 6 g omega-6 poly fat, 33 mg cholesterol, 33 mg sodium


Posted Apr 16, 2011 by Cassandra Forsythe.

Comments for This Entry

GravatarRumiana12:28AM on April 25, 2011

Cassandra, thanks for this, looks very nice and I like your cutting skills :) Do you use some special protein powder, I mean that most protein powders can't be cooked because their lose their nutritional value? Do we need to use protein powder that is especially for cooking?

GravatarWayne01:53PM on April 25, 2011

I came here by way of Nick Tumminellos blog looking for your article on stevia and came across this recipe. I hope you don't mind, but I wanted to share this on my blog. I have posted an excerpt with a link back to the article here.

Gravatarmaisie11:51AM on April 26, 2011

looks great cant wait to try it out by the way I enjoyed the blueberry muffins

GravatarCassandra07:49AM on April 27, 2011

Rumiana: Thank you for your comment.
Protein powders do not lose their nutritional value when cooked. If that was the case, then all protein (eggs, meat, fish, chicken), would lose it's nutritional value when heated, but that doesn't happen. When a protein is cooked, the original amino acid structure is changed and in some cases, that makes digestion easier. With whey, it doesn't become less nutritious and is still beneficial for health and protein availability. Hope that helps!

GravatarRumiana08:36AM on April 27, 2011

Cassandra, thank you for your clarification.

GravatarAnnette Mayr05:18PM on April 28, 2011

that sounds delicious and I will give it a try this weekend! Will probably use almond flour instead of walnut (because I have it...). Thanks for sharing!

GravatarThomas04:48AM on May 06, 2011

Thanks for the recipe Cassandra! I will give these a try, but I am glad to hear that I am not the only one that has problems with recipes turning out dry when I add protein powders to them. I'm not really a butter person but trying coconut oil may just be the perfect solution.

Due to spammers and their disrespect, comments are no longer allowed for this site.