By Jacquelyn Gwin Thompson “That Little Buff Chef”
There is a fairy tale ending for us yet and it’s in the form of a super healthy, no-bake protein bar you can make at home (with your favorite protein by XTEND)! Even if you find yourself snacking on these pumpkin bars at midnight or later, unlike poor Cinderella, these are a healthy version and one that won’t leave us feeling like anything less than a princess because this recipe is low fat, moderately low carb, high protein, and tastes just like the yummy pumpkin-y part of a pumpkin pie (a.k.a. the filling). Plus, as I mentioned already it’s no bake! Just mix it up and let it chill to set, and slice!
Yes of course, I love pumpkin as much as anyone but it’s not just because it’s everywhere, and I tend to be picky still about my pumpkin pickings. I grew up (and still get to indulge in) my grandma’s homemade pumpkin pie and the real deal, old-fashioned way of making pumpkin bread (in a coffee can as a baking tin, if you know you know, and maybe a healthy spin on that classic will have to also come at a later time). Growing up on the real deal, I’m lucky enough that I don’t fall prey to store bought pies, tarts, treats, and lattes as much. But my grandma also makes hers well, the old-fashioned way with lot's of sugar, butter, canned sweetened condensed milk (and love).
My mom being a proper superhero IRL, fashioned a healthier version similar to a pumpkin bar well before protein bars were in every market and grocery store. Unlike a pie or bar though, these were chewy and sticky, crustless, baked using egg whites and, combined with my grandma’s pumpkin treats, helped inspire me to make this dish.
The thing is, my mom’s version, although healthy, wasn’t stable to keep very long, being that it had egg whites and it was quite sticky, and the longer you kept it the goo-ier it would get, which was great for a large family or get together, but if I’m making a treat for me and not a crowd, I have to know it’ll last longer than a day or two.
I also wanted this to be something anyone can whip up, very fairy godmother style, bippity boppity boop, not bippity boppity, cream the sugar and eggs, whisk in the wet, fold in the dry, fold in more. again, level it, bake it, etc… See how involved that gets?
So with all of this being said I feel that I have done my best to convince you as to why you need this recipe in your life.
So without further a-do, I present to you, the recipe for my XTEND Pro No Bake Pumpkin Pie Protein Bars.
XTEND PRO Recipe: No Bake Pumpkin Pie Protein Bars
This recipe is healthy, low fat, high protein, moderately low carb with a fair amount of fiber and IT REQUIRES NO ACTUAL BAKING.
6 1/4 cup scoops or 1.5 cups keto flour blend (you can find the brand I used “Divided Sunset Keto Friendly Flour” at Walmart or use another alternative flour of your choice, just make sure to adjust for wet/dryness and adjust your macros if need be to be accurate.)
8 scoops XTEND Pro
Couple drops pumpkin pie spice extract, liquid (or dry spices work too)
1/2 tsp give or take of ground cinnamon
2 gelatin packets
1 cup canned pumpkin
Splash of vanilla (optional)
Stevia powdered sugar (optional) to dust with
Mix the XTEND Pro, liquid pumpkin pie extract if using liquid, pumpkin, vanilla, and stevia together.
Next fold in the gelatin powder and stir (it’ll get harder to mix after). Begin folding in the flour, cinnamon, salt, in batches, first stirring, then folding as it gets thicker. It will begin to get too thick to stir, at which point you can fold it by hand like you would a dough.
Line a sheet tray (optional but suggested, with foil then parchment paper), and pour/dump the mix out onto tray.
Wet your hands or utensil slightly and press the mixture out into a square, ensuring the liner/ parchment paper comes up around the edges. If your bar mixture doesn’t fill the entire tray, use the parchment and foil to create a barrier/ edge to square it off and make a barrier while it sets up. Let your bar chill in the fridge for at least an hour.
Once chilled, cut into even portions and (optional but game changer) dust with powdered “sugar” stevia. Let your bars sit separated, I usually flip mine over so the underside can dry at this time too.
I get 12 bars but if you cut yours thicker or thinner, then make sure to divide your macros appropriately to ensure accurate tracking.
- Serving Size
- 1 Serving
- per serving
- 20.3 grams
- 5.6 grams
- 8.4 grams
- 4.5 grams