Protein Flapjack Recipe (vegetarian / vegan / lactose-free)

Protein Flapjack Recipe (vegetarian / vegan / lactose-free)

Ready-made protein flapjack

Flapjacks are British "oat biscuits" and the counterpart to German granola bars. However, the flapjack is baked and not just pressed. Because of their high calorie content, flapjacks are very popular with strength athletes and hardgainers, but also with endurance and amateur athletes. In addition, the muesli cakes are usually quite juicy and a great source of calories.

Here I present you a protein flapjack recipe, which I put together for my requirements. The result can also be called a weight-gainer bar. Enrichment with protein powder aims to provide the muscles with valuable protein building blocks. As is well known, these serve not only to build muscle, but also to maintain muscle, which is important for everyone who does sports.

The Flapjack recipe is vegetarian. However, I have added the vegan alternatives to the recipe ingredients used. By using the vegan ingredients, the Flapjack is also lactose-free.

Ingredients Protein Flapjack Recipe:
for approx. 9 flapjack bars each 90 grams

  • 300 g oatmeal, tender
  • 150 g Whey-Proteinpulver (Vegane Variante: Soy Protein Powder)
  • 100 g peanut butter, natural
  • approx. 150 ml low-fat milk (vegan variant: almond milk)
  • 80 g honey, liquid (vegan variant: maple syrup or agave syrup)

When choosing the ingredients, everyone can decide for themselves which food quality they want to use. When it comes to protein powder, I usually use a whey protein concentrate with a chocolate flavor. This is my favorite when paired with the peanut butter.

Protein Flapjack batter

The ready-mixed protein flapjack batter.

Preparation: * 1 (see tips below)

  1. Combine the oatmeal and protein powder in a large bowl.
  2. Now add the peanut butter * 2 and the milk and mix until the mixture is even. * 3
  3. Finally add the honey / syrup and mix by stirring until the mixture is evenly tough.
  4. Line a baking sheet with parchment paper and brush with a little oil. Instead, I use a baking pan that I spread out with a little coconut oil.
  5. Now put the prepared mixture on the baking paper or in the mold. Then spread or spread, so that a 2 to 3 cm thick layer is created. * 4
  6. Bake in the preheated oven at 150 degrees for 10 to 15 minutes. * 5
  7. After baking, remove the giant flapjack from the baking paper, cut it and let it cool. Or simply take the finished flapjacks out of the baking pan.

Protein flapjacks, the practical companion for on the go

Since the protein flapjacks can be prepared quickly and easily as described, the flapjacks can e.g. simply take with you as a snack for on the go. Even in ancient England, workers liked to take flapjacks with them as food for their journeys.

I keep the flapjacks in a box in the refrigerator, in the vegetable compartment. They can be kept for several weeks, but not exactly safe from unauthorized removal ...

Protein Flapjack Recipe

Flapjack batter in a bar baking pan.

Tips and notes on preparation:

* 1 A tablespoon is sufficient for mixing in all steps.
* 2 With the natural peanut butter, the oil is deposited on the surface. From half the glass you usually only have a firm, crumbly peanut mixture. I then just add some walnut oil to the recipe.
* 3 If the mixture remains too crumbly, a little more of the milk can simply be added. However, this increases the baking time slightly or by a few minutes.
* 4 The spread shape of the mass should be fairly rectangular if you want to cut bars from it later. If you prefer it crispy, spread the mixture no thicker than 1 cm thick.
* 5 Better to bake a little too short than too long, otherwise the Protein Flap Jacks will get too dry. Unless you want them crispy (see * 4).

Nutritional values ​​of the protein flapjacks (before baking):

300 g of rolled oats 150 g Wheyprotein 100 g peanut butter 150 ml low-fat
Milk 1.5%
80 g honey
Calorific value 1115 kcal
4695 kJ
543 kcal
2299 kJ
580 kcal
2400 kJ
68 kcal
292 kJ
240 kcal
1028 kJ
fat 21 g 2,2 g 46 g 2,2 g < 0,1 g
- hereof: saturated fatty acids 3,9 g 2 g 8,2 g 1,5 g < 0,1 g
carbohydrates 176 g 4,5 g 11,6 g 7,4 g 60 g
- of which sugars 2 g 4,2 g 5,9 g 7,4 g 60 g
protein 40,5 g 126 g 29,6 g 5 g < 0,1 g

That makes in the overall result:

total your Riegel
Calorific value 2546 kcal / 10714 kJ 283 kcal / 1190 kJ
fat 71,4 g 7,9 g
- hereof: saturated fatty acids 15,6 g 1,7 g
carbohydrates 259,5 g 28,8 g
- of which sugars 79,5 g 8,8 g
protein 201,1 g 22,3 g

Conclusion

You can of course vary this protein flapjack recipe almost infinitely. The amount of each ingredient, the taste and choice of the Proteinpulvers. Add other ingredients, such as whole nuts or dried fruit. Even bits of dark chocolate (at least 70% cocoa content). Or add egg white and less milk to set. There are hardly any limits to the imagination. So you can easily adjust the content of the nutritional values ​​to your nutrition plan or the purpose.

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