Of which 5.6 g sugars and 1.7 g saturated fat.
No-added-sugar version: 161 kcal and 5.2 g sugars per serving.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Potassium (banana) · Fiber (oats) · Complete protein (egg)
Allergens gluten (oats), egg, milk
Banana bread bars
Moist banana bars with chunks of dark chocolate, ready for your packed lunch.
Ingredients
- 2 large ripe bananas (260 g / 9 oz)
- ½ cup cottage cheese or low-fat Greek yogurt (100 g / 3½ oz)
- ½ cup egg whites (120 g / 4 oz)
- 160 g (5½ oz) oat flour
- 75 g (2¾ oz) cookie or vanilla protein powder — or oat flour
- 2 squares 85% dark chocolate (10 g) — no added sugar: sugar-free 85% dark chocolate
- sugar, to taste — optional; no added sugar: sweetener to taste
Method
- Preheat the oven to 180 °C (350 °F).
- In a large bowl, mash the bananas to a purée and add the cottage cheese (or yogurt) and egg whites, mixing until smooth. If you prefer, blend everything in the blender.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook. The English edition is coming soon.
This recipe isn't in an ebook yet. Newsletter subscribers are the first to know when it is.
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