Gluten Free Dairy Free Protein Bar-”Kind of a Recipe”-Trail Mix bars!

It was time. Time to attempt a protein bar with one of the non-dairy proteins. I was a little scared, to be honest. Whey protein is very friendly when it comes to baking gluten free, and I wasn’t sure how the rice protein would react. (I decided to use the rice protein instead of gemma since some people may already have rice protein on hand. Gemma protein is a bit newer on the scene.) Check out my dairy free gluten free protein powder 101 if you missed it for more info on these powders.

I saw a recipe in Eating Well that sounded good, but it was a refrigerate only bar, and for whatever reason I never have good luck with these. Probably because I live in the sub tropics of South Florida and they melt. Immediately. Upon removing from the fridge. Anyhow-I like to bake my protein treats. So I decided to improvise.

As I’ve mentioned before, I tend to treat recipes as a guideline more than a set-in-stone idea. Hence the “kind of a recipe” title. So please do the same with this-these are all experiments and works-in-progress.

I thought the rice protein may produce a bit of a crumbly texture, so I tried to compensate with a bit more moisture. After cooking, I think I could have added a little more, so keep that in mind and let me know how you make out. Next time I’d add another mashed banana, more applesauce, or more eggs or egg whites. Something for just a bit more moisture. I would have reached for greek yogurt or ricotta cheese ordinarily, reminded myself-”no silly-these are dairy free!”


OK onto the good stuff:


First thing I did was spread 30 grams of slivered almonds and 1 cup of gluten free oats on a jelly roll pan and toast them at 350 for about 10 minutes until fragrant and awesome smelling. While that is in the oven combine:

the Wet ingredients:

-1 mashed medium banana
-4 oz unsweetened applesauce
-80 grams of diced dried fruit (I had cranberries, apricots, and cherries)-I let this sit in the wet ingredients to plump a bit
-1 tsp vanilla
-.5 cup egg white
-1 TBSP coconut oil (you may need to melt this a little first if it’s in solid form)

Combine all of the above wet ingredients. To that add:

-.5 tsp stevia (I use the spoonable kind-you can use whatever sweetener you want here)
-3 scoops of rice protein powder (measures to approximately 1 cup-mine was chocolate flavor and sweetened, so you may need to add sweetener or additional spices (cinnamon etc) if yours in unflavored.) I used True Protein rice protein that I reviewed here
-2 tsp cinnamon
-2 TBSP cacao powder
-The toasted oats and almonds that by now have come out of the oven, either that or they’re burnt by now ;)

Add the dry to wet. Actually, add the protein powder first because that takes a bit more mixing. Then add everything else.

Spread into a 8×8 pan sprayed with non stick spray.

Bake at 350 for 15 minutes. Definitely not longer or they will get too dry.

Here’s the nutritional breakdown based on my protein powder:
6 servings (this is 6 good-sized squares)
per serving:

225 calories
6 grams of fat
27 grams of carbohydrate, 4 of which are fiber
18 grams of protein

These were very tasty. The slivered almonds gave a nice crunch, and the dried fruit is a nice chewiness. They kept their shape well, and can be wrapped up in saran wrap and stuck into a lunch bag. (I know some you are thinking snacks for the gluten free dairy free kiddos :) You can add some chocolate chips on the top prior to cooking to make them more attractive to the kidlets. They would also make a good grab and go breakfast snack, since time can be an issue in the morning. To make a bit more substantial meal you can add a few hard boiled eggs or egg whites and off you go. I do think the rice protein made them a bit more crumbly, and I’m curious to see how the gemma protein cooks. But that’s next time :)

For ideas and guidance on setting up a healthy eating plan you can get my free outline below, or click here for more information.

Let me know how they turn out for you and any modifications you make! Share in the comments below!

Filed Under: Gluten Freenutritionrecipes


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  1. Jon Fernandes says:

    erin, that looks awesome! i have a question. i cant have eggs since i’m sensitive to them. is there any other ingredient that can replace the egg whites?

  2. Erin says:

    Hi Jon!
    I have not tried this myself, but I have heard that many people use a combination of ground flaxseeds and water to make an “egg.” I found this article by Mark Bittman that goes into more detail-it’s essentially 1 TBSP of ground flax and 3 TBSP water. You’d probably need 2 flax “eggs” for this recipe. Which of course, will change your macros a bit, but you already knew that :)

  3. Jon Fernandes says:

    awesome. thank a lot. think i’m going to try to make these this week.

  4. Ashley H says:

    Thanks for this Erin! I race bikes and was worried about getting my protein on long race weekends. Now I can just wrap these up and eat them on the go!
    Mine could do with a little sweetening. I think I might add some honey next time.
    Thanks again!

  5. Sarah says:

    As a medical doctor who was diagnosed with Celiac Disease about 10 years ago, I am an avid reader of the research literature on the subject.

    Celiac Disease patients should not eat oats–not even gluten free oats. The protein in oats is avedin and avedin increases auto-immune antibody levels in patients with celiac disease. So, if you have celiac disease, as I do, I would recommend you avoid oats. Celiac disease patients eating oats might not show the level of gastro-intestinal symptoms as they do with wheat or other gluten-containing grains (rye, spelt, barley, tricale, etc), but they still have a rise in auto-antibodies. Auto-antibodies are caused by your immune system attacking some part or parts of your own body.

    I think I will look for cereal made from a gluten free grain–is there such a thing as buckwheat flakes? and try this recipe. It looks excellent.

  6. Erin says:

    Hi Sarah,

    Thanks for your input. The jury is certainly still out on gluten free oats, although at this point they are considered “safe” for those who tolerate them. If you would like to try another option, you can always try quinoa flakes. I’ve never seen buckwheat flakes, but you could certainly use buckwheat groats. Perhaps buckwheat flakes exist, but I’ve yet to see them. If you find them please let us know!

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