Energy Bars

I havent cut these yet. Hope they will stay together because the cereal was sweet I didnt add sugar. Original recipe calls for 2 egg whites, I upped it to 3 because of the omission of sugar. I used dried papaya, sweetened dried pineapple, unsweetened coconut, walnuts for the first nut and sunflower seeds for the second nut. The original recipe also called for 2 tablespoons of whole wheat flour that I didnt have so I used wheat germ.

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Energy Bars Save
Energy Bars

I havent cut these yet. Hope they will stay together because the cereal was sweet I didnt add sugar. Original recipe calls for 2 egg whites, I upped it to 3 because of the omission of sugar. I used dried papaya, sweetened dried pineapple, unsweetened coconut, walnuts for the first nut and sunflower seeds for the second nut. The original recipe also called for 2 tablespoons of whole wheat flour that I didnt have so I used wheat germ.

  • Preparing Time: 30 minutes
  • Total Time: 30 minutes
  • Served Person: 8
vegetarian winter picnics bake snacks desserts cookies breakfast appetizers white meat free contains gluten red meat free shellfish free contains eggs contains honey dairy free pescatarian
  • Carbohydrate 13.8115394792665 g
  • Cholesterol 0 mg
  • Fat 0.167894895852058 g
  • Fiber 1.6984010808896 g
  • Protein 1.9700828906696 g
  • Saturated Fat 0.0159465755240408 g
  • Serving Size 1 1 Serving (34g)
  • Sodium 24.4018645833564 mg
  • Sugar 12.1131383983769 g
  • Trans Fat 0.0468725208346433 g
  • Calories 59 calories
breakfast

Step-by-step

  • Heat oven to 300?F. Line 9" x 9" baking pan with foil. Oil and flour the foil. (An 8" x 8" pan can be used. Just bake 5 to 10 additional minutes.)
  • Mix cereal, nuts, fruit, flour, and an extra, if using, in large bowl.
  • Combine sugar and salt in small bowl. Whisk in egg whites and extract, if using. Pour mixture into dry ingredients and stir to combine.
  • Pat into the prepared pan with moist hands or plastic wrap.
  • Bake until bars are dry to the touch, 45 minutes to 1 hour, depending on ingredients used. Cool completely.
Bake these bars at 300 degrees Fahrenheit until they are entirely dry to the touch, requiring anywhere from forty-five minutes to a full hour depending entirely on the moisture content of the dried fruits you select. Managing moisture is central to structural integrity, because fresh fruits introduce excess water that prevents proper setting, whereas properly dried papaya, pineapple, or raisins provide concentrated sweetness without structural failure. When pressing the mixture into the nine-by-nine-inch pan, moistening hands or using plastic wrap stops the sticky egg white and sugar binder from adhering to fingers instead of the pan. Wheat germ successfully replaces all-purpose flour at a one-to-one ratio, imparting a nutty flavor profile while absorbing excess liquids effectively.

Binding and Structure

Egg whites coagulate under gentle heat to trap dry cereal and chopped nuts inside a cohesive matrix. Using three egg whites instead of two compensates for omitting refined sugar entirely, maintaining structural cohesion without adding unwanted sweetness or extra cost.

Pan Adaptation

Switching to an eight-by-eight-inch pan increases thickness, requiring an additional five to ten minutes of baking time to ensure the center loses all excess moisture before cooling completely on a wire rack.

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