Maple Banana or Pumpkin Spice Protein Bars

I found this initial recipe on T-Nation and made a few variations. I made these bars with the pumpkin puree, topped with chopped pecans and they were amazing. They come out very moist and look 'not done', but they are. Just cut them up and pop them in the fridge to keep them together. Great as a mid-meal snack or cut larger to supplement for a quick meal.


 3 ripe bananas or 1 cup canned pumpkin puree
500 ml egg whites
2 whole eggs
2 cups High Protein Kellog's Cereal
2 packets sugar-free instant oatmeal, maple & brown sugar flavor (or cinnamon & spice flavor) (found really cheap and good instant packets at Wal*Mart)
2 scoops whey protein, vanilla ( I used BSN Vanilla, but just about any Vanilla Protein will do)
1/4 tsp cinnamon
4 pitted dates or 1/8 cup pecans or 1/4 cup raisins, chopped

• Preheat oven to 350 degrees.
• Set chopped dates or pecans aside.
• Pour egg whites and eggs into blender, followed by Corn Flakes.
• Let flakes sit in liquid for one or two minutes to soften, then blend for 30 seconds on medium.
• Add remaining ingredients (except dates or pecans) and blend for 2-3 minutes or until batter is smooth. If mixture is too thick, add more egg whites. If mixture is too runny, add more protein powder.
• Pour into a non-stick or Pam-sprayed 9 x 13" baking tin.
• Sprinkle chopped dates or pecans over the top, before placing in oven.
• Cook for 30 minutes or until cooked through the middle.
• Allow to cool and then cut into 20 bars.

Approximate Nutrition Info per Bar (depends on choices): 73 calories, 0.85 grams fat, 12.5 grams carbs, 5.3 grams protein