Protein Bar


Cooking spray

120g (3 cups) Kellogg’s Special K

80g (2 cups) Kellogg’s Nutri-Grain

2 tablespoons sunflower seeds

2 tablespoons linseeds

80g (1/2 cup) wholemeal self-raising flour

70g (1/2 cup) skim milk powder

30g (1/4 cup) cocoa powder

60g (1/4 cup) caster sugar

or 1/4 cup granulated sugar substitute

130g (1/2 cup) low-fat or diet vanilla yoghurt

125ml (1/ cup) skim milk

4 eggwhites (from 50g eggs)

Cocoa powder, to dust


Preheat oven to 160C (fan-forced). 

Spray a 16cm x 26cm (base measurement) slab pan with cooking spray.  Line base with baking paper, allowing paper to overhang sides.

Put cereals, sunflower seeds and linseeds in a food processor.  Process until finely chopped.  Transfer to a large bowl.

Sift the flour , milk powder and cocoa powder over cereal mixture, returning any husks from the sieve to the bowl.

Add the sugar and stir to combine.

Put yoghurt, milk and eggwhites in a small bowl.  Whisk to combine.

Add to flour mixture and mix until combined. 

Spoon into the slab pan.  Smooth surface with back of a spoon.

Bake for 25 minutes or until a skewer inserted into the centre comes out clean.

Set aside in the pan for 5 minutes.  Transfer to a wire rack to cool.

Dust with cocoa powder.  Cut into 16 pieces to serve.

LunchBox Tips….

Source:  Diabetic Living Magazine

This bar will keep in an airtight container in the fridge for up to 4 days.

NUTRITIONAL INFORMATION (Per Serve: 1 piece):  (with sugar) 544kj, protein 7.3g, total fat 2.3g (sat. fat 0.4g), cholesterol 2.3mg, carbs 19.8g, fibre 1.7g, sodium 160.3mg.

Carbohydrate exchanges: 1 1/3. 

GI estimate:  medium

Per Serve: 1 piece:  (with sugar substitute):  490kj, protein 7.3g, total fat 2.3g (sat. fat 0.4g), cholesterol 2.3mg, carbs 16.4g, fibre 1.7g, sodium 160.5mg.

Carb exchanges: 1.

GI estimate:  low