Tosca Reno


Wednesday, May 9, 2012

Amber's No-Bake Protein Recipe

Today's Eat-Clean Diet Vegetarian guest blogger, Amber Phillips, is here to share her vegetarian story and her delicious No-Bake Protein Bars. Take it away Amber...
I have been interested in working out and experimenting with healthy recipes since a young age…approximately 15 years old.  I was introduced to Tosca while working at a chiropractic clinic while pursuing my undergrad degree in Kinesiology. The massage therapist at the clinic would often bring Oxygen in for others to read.  I was hooked after looking at my first issue (~2005)!  I’ve been a subscriber ever since.  Back in those days I was a sponge for every recipe, however, approximately 3 years ago I decided that meat just really was not for me (seafood being the exception).

I was already a believer in The Eat-Clean Diet, however cutting out meat meant that several of the recipes were hands off (or required a little creativity to modify and maintain a similar nutritional profile).  As someone who teaches fitness classes, yoga, and runs marathons I was concerned about getting enough protein to fuel my muscles. Ever since, I have been longing for the day that The Eat-Clean Diet Vegetarian was released…alas, it’s here!

I look forward to blogging about my experiences in the kitchen…and how they translate into the gym, on the stage, and on the pavement!

My absolutely favourite recipe is for No-Bake Protein Bars:

1 cup evaporated skim milk
5 scoops chocolate protein powder (I use whey isolate)
5 Tbsp natural peanut butter
1 tsp vanilla extract
1 cup quick oats
½ cup oat bran
¼ cup shredded unsweetened coconut
¼ cup dried fruit (I like Craisins)
¼ cup mini semi-sweet chocolate chips
1/8 cup hemp or flax seeds
Water as needed

Mix all dry ingredients together in a large mixing bowl.  Add peanut butter, mixing as best as possible.  Slowly add water, start with ½ cup as you just want the batter moistened, not runny.  Spray an 8x8 baking dish with cooking spray. Spray the spatula as well.  Pour batter into baking dish. Use sprayed spatula to flatten. Cover dish with plastic wrap and refrigerate for several hours to set.  Cut into squares and freeze.  I take one out in the morning and eat after my morning run.  Delicious!


  1. These sound yummy! YOu don't mention the milk in your instructions however...I'm guessing it is added with the Peanut butter?

  2. how many servings would you say this yields?

  3. They do sound good! Do you have nutritional stats for these? Calories, sugars, etc.?

    1. I used calorie count to calculate the nutritional facts for ya! this is assuming 9 servings:

      Calories 218
      Calories from Fat 84
      % Daily Value*
      Total Fat 9.3g 14%
      Saturated Fat 3.2g 16%
      Trans Fat 0.0g
      Cholesterol 12mg 4%
      Sodium 81mg 3%
      Total Carbohydrates 23.9g 8%
      Dietary Fiber 4.0g 16%
      Sugars 10.5g
      Protein 13.0g

  4. I cut this into 9 servings...and sorry, I haven't calculated the nutritional info!

  5. Amber,
    Sounds yummy. Do we add milk with the pb or is it a substitute for water?

  6. Evaporated skim milk is one of the dry ingredients so I add it at the beginning.

  7. What would you recommend for making these dairy free?

  8. These are in the refrigerator chilling! Can't wait to have them throughout the week as an easy protein-packed snack.


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