Protein Bars

These bars are a great alternative to the store-bought protein bar varieties and offer natural rather than processed ingredients. They are portable and fit well with an active lifestyle.

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Serves: 12 


Low-fat granola cereal

2 cups (500 mL) 

Whole-wheat flour

1/2 cup (125 mL)

Dried cranberries

1/2 cup (125 mL)


1/2 cup (125 mL)

Peanut butter

1/3 cup (75 mL) 

Plain, non fat yogurt

1/2 cup (125 mL) 

Low-fat silken tofu

2/3 cup (150 mL) 


Egg white


Brown sugar, not packed

1/4 cup (50 mL) 


  1. Preheat the oven to 375º F (190º C). Line a glass 8x8 inch square baking dish with parchment paper. Set aside.
  2. In a large bowl, combine granola, flour, cranberries and raisins.
  3. In a second bowl, combine the rest of the ingredients. Add to the dry ingredients and mix until combined. Pour into the prepared baking dish.
  4. Bake for 25 to 30 minutes. Let cool.
  5. Loosen the bars from the edge of the pan and place the entire square on a cutting board. Cut into 6 equal long thin strips and then cut in half to make 12 bars.
  6. Store in an air tight container for up to 2 days or wrap individually and freeze.

© - Reproduced with permission of the Heart and Stroke Foundation of Canada 2008.

Nutrition Information per serving (1 bar): 

Calories: 159 kcal

Protein: 7 g

Fat: 5 g

Carbohydrate: 30 g

Fibre: 3 g

Sodium: 25 mg

Calcium: 43 mg

Iron: 2 mg

Last Update – September 22, 2017

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