Homemade energy bars: ripe banana, oats, cocoa and a scoop of protein baked into a tray and cut into six. At 122 calories each, they’re a solid pre-workout carb hit or a travel snack.

Very ripe bananas do the sweetening, so you barely need any added sweetener.

Ingredients

  • Bananas — 2 ripe, mashed [P 2 C 54 F 0]
  • Oats — 1 cup (rolled or quick) [P 12 C 54 F 6]
  • Protein powder — 1 scoop, ~30 g (chocolate) [P 24 C 3 F 1]
  • Fat-free plain Greek yogurt — ¼ cup [P 6 C 2 F 0]
  • Unsweetened cocoa powder — 1 tbsp [P 1 C 3 F 1]
  • Dark chocolate chips — 1 tbsp [P 1 C 6 F 3]
  • Sugar-free maple syrup — 2–4 tbsp
  • Vanilla extract — ¼ tsp (optional)
  • Salt — ⅛ tsp (optional)

Method

  1. Heat the oven to 350°F / 175°C.
  2. Mix. Mash the bananas, then add all other ingredients and mix well.
  3. Bake. Spread evenly in a square or rectangular tray and bake 15 minutes.
  4. Cut. Cool, then cut into 6 bars.

What to eat it with

  • On their own — a pre-workout carb bar.
  • A little nut butter (adds fat).
  • Fold in nuts, peanuts or dried fruit before baking.

Variations

  • Nutty: chopped walnuts or peanuts.
  • Fruitier: dried fruit or extra chocolate chips.
  • Dairy-free: plant yogurt and plant protein.

Honest notes

  • Fibre: about 2g a bar, from the oats and banana.
  • Travel-friendly: they hold up well in a bag or lunchbox.
  • Protein depends on your powder: the 7g a bar assumes a ~30g chocolate scoop.