High Proteinhigh Fiber Cereal Bars Your Kids Will Eat Recipes

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HIGH PROTEIN/HIGH FIBER CEREAL BARS YOUR KIDS WILL EAT!



High Protein/High Fiber Cereal Bars Your Kids Will Eat! image

The kids love marshmallow krispie treats - but there is so little actual nutritional value in them! I experimented with several high protein/high fiber cereals and created this recipe. I used Kashi GoLean Crunch in the red box - the highest protein and fiber content of this line of the Kashi. Please note there are three different 'GoLean' varieties made by Kashi and they vary slightly by protein/fiber content. My recipe makes 18 bars in my glass cake-pan sized pan, which produces bars with 5 g protein and 3 g fiber per bar. AND MY PICKY KIDS WILL EAT THEM! Mix/match/substitute any cereal/dried fruit/nuts you like.

Provided by Bizy_Mum

Categories     Bar Cookie

Time 10m

Yield 18 bars, 18 serving(s)

Number Of Ingredients 6

4 cups kashi golean crunch cereal
1 cup dry-roasted soy nuts
1 cup dried cranberries (substitute any fruit you like)
1 (10 ounce) package marshmallows
4 teaspoons butter or 4 teaspoons margarine, don't omit this even to save the fat content
1 teaspoon vanilla

Steps:

  • Combine cereal, soynuts and cranberries in an extra-large mixing bowl and set aside.
  • Spray a 9x13 baking dish with nonstick spray and set aside.
  • Spray a microwave-safe bowl (glass seems to work best) with non-stick cooking spray. Pour in marshmallows, butter and vanilla (I like to use extra vanilla). Microwave on high for 1-3 minutes until melted. I take it out when the marshmallows start to look puffy and stir it well.
  • When everything is well melted and combined, pour the marshmallow mixture over the dry ingredients. Stir with a spoon sprayed with nonstick cooking spray - work quickly! - until all ingredients are well combined.
  • Pour (plop!) mixture into baking dish. Using a piece of wax paper large enough to cover the dish, press the mixture tightly and evenly into the bottom of the pan.
  • Allow to set before cutting - will set quicker in the fridge or about 2 hours on the counter. For measurement purposes here, I cut my pan in half lengthwise and then each 'square' is cut into a tick-tack-toe grid providing 18 uniform-sized bars.
  • Enjoy!

Nutrition Facts : Calories 105.6, Fat 1.6, SaturatedFat 0.6, Cholesterol 2.2, Sodium 42.6, Carbohydrate 21.6, Fiber 2.1, Sugar 12.3, Protein 2.4

HIGH-FIBER, HIGH-PROTEIN BREAKFAST BARS



High-Fiber, High-Protein Breakfast Bars image

I came up with this recipe when my doctor told me I needed to eat more fiber, and I was sick of eating store-bought protein bars for breakfast in the car between the gym and work. Ingredients such as wheat germ, flaxseed, protein powder, peanut butter, and oats make this a healthy way to start the day!

Provided by SavedByGrace

Categories     Breakfast and Brunch

Time 1h45m

Yield 12

Number Of Ingredients 12

cooking spray
1 ½ cups quick-cooking oats
¼ cup wheat germ
¼ cup ground flax seed
2 tablespoons vanilla-flavored hemp protein powder
1 teaspoon ground cinnamon
½ teaspoon salt
3 bananas
¼ cup peanut butter (such as Jif®)
2 tablespoons honey
1 teaspoon vanilla extract
¼ cup natural peanut butter, or to taste

Steps:

  • Preheat oven to 375 degrees F (190 degrees C). Line an 8x8-inch baking dish with aluminum foil, letting foil hang down over the sides of the pan; spray pan with cooking spray.
  • Stir oats, wheat germ, flax seed, protein powder, cinnamon, and salt together in a bowl. Mash bananas in a separate large bowl and stir 1/4 cup Jif® peanut butter, honey, and vanilla extract into bananas, mixing well. Stir dry ingredients into banana mixture and spread into the prepared baking dish.
  • Bake in the preheated oven for 20 minutes. Spread 1/4 cup natural peanut butter over top.
  • Continue baking until lightly browned on the edges and set, 10 more minutes. Let cool in the pan and lift bars onto a work surface using aluminum foil as handles. Cut into bars, wrap in plastic wrap, and store in refrigerator.

Nutrition Facts : Calories 168.8 calories, Carbohydrate 21.3 g, Fat 7.6 g, Fiber 3.6 g, Protein 6.2 g, SaturatedFat 1.2 g, Sodium 148 mg, Sugar 7.6 g

HIGH FIBRE GRANOLA BARS



High Fibre Granola Bars image

Great trail snack. Healthy alternative to chocolate bars. I always have a few of these in my pockets when at the camp or out hunting or fishing or hiking. This is just the basic recipe. You could add dried fruit or berries or raisins to this.

Provided by zzzdreamerzzz

Categories     Camping

Time 35m

Yield 24 Bars, 24 serving(s)

Number Of Ingredients 14

2 cups Rice Krispies
2 cups instant oats
1/2 cup sunflower seeds
1/2 cup wheat bran
1/2 cup wheat germ
1/2 cup chopped peanuts (or your favorite nuts)
1/2 cup shredded non sweetened coconut
1 teaspoon sea salt
1/4 cup melted butter (or cannabutter )
1 cup corn syrup or 1 cup honey
1 -2 teaspoon vanilla
3/4 cup brown sugar
1 cup peanut butter
1/2 cup chocolate chips

Steps:

  • Grease a 13x9 inch baking dish and a large spoon or spatula.
  • In a large mixing bowl combine the first 8 ingredients.
  • In a medium saucepan over medium low heat melt the butter.
  • Stir in the corn syrup or honey and add the vanilla and brown sugar.
  • Stir until the mixture starts just to bubble slightly. Do not boil the mixture it will burn easily.
  • Remove from the heat and stir in the peanutbutter until combined and smooth.
  • Pour the syrup-peanut butter mixture into the dry ingredients and mix together. You can add the chocolate chips now but they will melt into the mixture. I put them on the top at the end and just push them into the bars.
  • Once combined transfer to the greased baking dish and using the greased spoon or spatula (you can use your hands if you get them wet first) flatten the mixture into the pan.
  • Now is when I add the chocolate chips. Sprinkle them on top and just push them in with your fingers or the spatula.
  • While the mixture is still soft and warm use a knife and cut into 24 bars.
  • I store these in baggies 4 per bag in the refrigerator. They last a long time refrigerated but they also freeze well.

Nutrition Facts : Calories 248.1, Fat 12.6, SaturatedFat 3.9, Cholesterol 5.1, Sodium 185.4, Carbohydrate 31.5, Fiber 3.1, Sugar 14.1, Protein 6.1

HIGH FIBER BARS



High Fiber Bars image

Make and share this High Fiber Bars recipe from Food.com.

Provided by deniseandpete

Categories     Lunch/Snacks

Time 45m

Yield 20 serving(s)

Number Of Ingredients 11

1 cup rolled oats
2 cups Rice Krispies
2 1/4 cups Fiber One cereal
2 tablespoons flax seeds
1/4 cup oat bran
1/4 cup wheat bran
1/4 teaspoon salt
1/2 teaspoon cinnamon
2 tablespoons peanut butter
1/2 cup corn syrup
15 marshmallows

Steps:

  • Toast rolled oats in a 350°F oven for 15 minutes.
  • Combine peanut butter and corn syrup in a small bowl and warm in a microwave; stir until smooth.
  • When the oats are toasted put all the dry ingredients in a large bowl and stir well.
  • Add the corn syrup and peanut butter mixture, stirring well again.
  • Add the marshmallows, and microwave for one minute.
  • Stir the mixture to combine.
  • Turn out onto a greased 9x13 pan.
  • With greased hands, press the mixture into pan.
  • Allow to cool and cut into bars.

Nutrition Facts : Calories 97.7, Fat 1.8, SaturatedFat 0.3, Sodium 96.9, Carbohydrate 22.6, Fiber 4.6, Sugar 5.6, Protein 2.4

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