Low. Calorie Energy Bars
Low-Calorie Energy Bars
Printable Recipes & Smart Baking Extras
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Recipe 1: Apple Cinnamon Protein Energy Bars (Under ~80 Calories Each)
Yield: 10 bars
Texture: Soft, cake-like
Best for: Breakfast-on-the-go or light snack
Ingredients
Dry Ingredients
1 cup oat fiber
1/3 cup rolled oats
1/2 cup vanilla or unflavored protein isolate
1 tsp cinnamon
1/2 tsp baking powder
Pinch of salt
Wet Ingredients
3/4 cup unsweetened applesauce
1/2 cup liquid egg whites
1 tsp vanilla extract
Monk fruit or stevia to taste
2–4 tbsp unsweetened almond milk (as needed)
Instructions
1. Preheat oven to 325°F (165°C).
2. Line an 8×8 pan with parchment or use silicone molds.
3. Mix all dry ingredients in a large bowl.
4. Add wet ingredients and stir until thick but spreadable.
5. Spread evenly in pan.
6. Bake 20–25 minutes until set.
7. Cool completely, then refrigerate 1–2 hours before slicing.
Nutrition Highlights (Approx.)
Calories: ~70–80 per bar
Protein: 8–10g
Fiber: 6–8g
Sugar: <2g
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Recipe 2: Chocolate Peanut Butter Lite Energy Bars (No Added Sugar)
Yield: 12 bars
Texture: Fudgy, brownie-style
Best for: Sweet cravings
Ingredients
Dry Ingredients
3/4 cup oat fiber
1/4 cup cocoa powder
1/2 cup chocolate protein powder
Pinch of salt
Wet Ingredients
1/2 cup unsweetened applesauce
1/3 cup defatted peanut butter powder
1/2 cup liquid egg whites
Sweetener of choice
1/4 cup unsweetened almond milk
Instructions
1. Preheat oven to 325°F.
2. Mix dry ingredients thoroughly.
3. Whisk wet ingredients separately, then combine.
4. Press mixture into lined pan.
5. Bake 18–22 minutes.
6. Cool, chill, and slice.
Nutrition Highlights (Approx.)
Calories: ~75 per bar
Protein: 7–9g
Fiber: 5–7g
Fat: <2g
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Recipe 3: No-Bake Lemon Coconut Fiber Bars (Very Low Calorie)
Yield: 10 bars
Texture: Firm, chewy
Best for: Summer snacks
Ingredients
1 cup oat fiber
1/4 cup unsweetened shredded coconut
1/3 cup vanilla protein isolate
Zest of 1 lemon
2 tbsp lemon juice
1/2 cup unsweetened almond milk
Sweetener to taste
1/2 tsp vanilla extract
Instructions
1. Mix all dry ingredients.
2. Add wet ingredients gradually until dough forms.
3. Press into loaf pan lined with parchment.
4. Refrigerate 3–4 hours until firm.
5. Slice and store chilled.
Nutrition Highlights (Approx.)
Calories: ~60–70 per bar
Fiber: 7–9g
Sugar: 0–1g
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Smart Extras (Bonus Content)
Flavor Boosters (Zero-Calorie)
Cinnamon, nutmeg, cardamom
Espresso powder
Citrus zest
Unsweetened cocoa
Texture Fixes Without Calories
Add almond milk 1 tbsp at a time if dry
Chill bars instead of adding fat
Use egg whites for lift and moisture
Storage Tips
Refrigerate up to 7 days
Freeze individually wrapped bars up to 2 months
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Cheat Sheet: What to Use Instead of Protein Powder or Peanut Butter Powder
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If You Don’t Use Protein Powder
Use these options to keep calories low while maintaining structure and satiety.
Low-Calorie Substitutes
Egg whites (liquid or powdered): Adds protein and structure (best for baked bars)
Non-fat Greek yogurt: Moisture + protein (reduce other liquids slightly)
Skim milk powder: Mild flavor, improves texture
Fiber-Based Substitutes (Lower Protein)
Oat fiber: Adds bulk, very low calorie (increase sweetener slightly)
Psyllium husk powder: Excellent binder; use sparingly (1–2 tsp)
Ground flaxseed: Adds structure and mild nutrition (slightly higher calories)
Texture Tip: Without protein powder, bars may be softer—chill before slicing.
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If You Don’t Use Peanut Butter Powder
Peanut butter powder mainly provides flavor + binding. Replace based on your goal.
Ultra-Low Calorie Flavor Swaps
Cocoa powder + vanilla extract (for chocolate-style bars)
Peanut or almond extract (use 1/4–1/2 tsp only)
Toasted oat flour (small amount) for nutty notes
Low-Calorie Binding Alternatives
Unsweetened applesauce (adds moisture)
Pumpkin purée (neutral, fiber-rich)
Mashed banana (very small amount) – increases carbs slightly
Higher-Protein Options
Defatted almond flour
Powdered sunflower seed butter (nut-free)
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Quick Swap Chart
If Recipe Calls For Use Instead Notes
Protein powder Egg whites Best for baked bars
Protein powder Non-fat Greek yogurt Reduce liquid
Protein powder Oat fiber + egg whites Very low calorie
PB powder Cocoa + extract Flavor only
PB powder Pumpkin purée Moisture + fiber
PB powder Sunflower seed powder Nut-free
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Rule of Thumb for Substitutions
Replacing protein: add structure (egg whites or fiber)
Replacing nut powders: add flavor (extracts, spices)
Bars too dry? Add liquid, not fat
Bars too soft? Chill or add fiber
Created by Lucille Wenger with AI assist
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