Prune Protein Bars

Click to enlarge

Click to enlarge

I was shopping last month and found the coolest silicone baking pans on sale at my local Tuesday Morning store.  They only had two of them and they were framed with steel, so they will support themselves and have something to grab onto that supports them when picking up to place/remove from the oven.  The compartments are approximately 4″x 1¼”x 1¼”, which is perfect for individual bar cookies, brownies, protein bars, mini cakes, or making little petit fours.  Here’s what it looks like:  But of course, you can press this dough into a pan and cut into squares with a knife as well.  This specialty pan isn’t essential for making these, just fun!  🙂

This recipe was inspired by a gluten-free granola bar recipe I saw over on  I decided to sweeten it up more as well as add some protein powder, DaVinci caramel syrup, and dried prunes.  The final result was very, VERY good.  And best of all, no cooking to speak of, so no heating up the kitchen.  These were so easy to make, I’ll be making variations on this recipe, I’m sure!  Plus these are stable/safe to store at room temperature, but I think they are less fragile if kept chilled.  In other words, they are not well-suited for back pack jostling. 🙂  They will tend to break apart if handled roughly.  For anyone interested, I froze a few and they froze just fine.  They did not get sticky on the surface or soggy in any way after defrosting.    This recipe is not suitable until the higher carb fruit rung of Atkins OWL Phase.


½ c. each almonds, walnuts, and pecans

¼ c. each roasted pumpkin seeds, sunflower seeds and sesame seeds

1½ c. coconut, unsweetened

½ c. erythritol (or preferred ½ c. sugar equivalent sweetener)

1 scoop (¼ c.) whey protein powder, unflavored, unsweetened (I use NOW for 1 net carb per scoop)

½ tsp. cinnamon

5 dried prunes, chopped

¼ c. sugar-free honey (I buy at Walmart)

¼ c. DaVinci caramel sugar-free syrup

1 tsp. vanilla

¼ c. coconut oil

¼ tsp. salt (omit if seeds above are salted)

DIRECTIONS:  Place the first 7 ingredients into the bowl of a food processor (or blender) and pulse 2-3 times to a medium grind.  You don’t want it too coarse; you don’t want it too fine.  🙂  In a small saucepan, bring the last 5 ingredients to a bubble over medium-high heat.  Remove from heat and pour over the dry mix and stir well to moisten all ingredients.  If you have suitable silicone muffin cups, press into 18 patties or bars, making them as level as you can with your fingers.  I found each one took about ¼ c. dough.  If you don’t want round patties, just press dough onto a 9×13 non-stick or parchment-lined pan.  Chill for 1 hour and cut into 18 bars.  Store extras covered in the bottom of your refrigerator or in your freezer.  I actually prefer to just freeze them and eat them right from the freezer, as they never really get hard, hard in the freezer.

NUTRITIONAL INFORMATION:   Makes 18 bars, each contains:

187 calories

16.88 g  fat

5.72 g  carbs, 2.86 g fiber, 2.86 g. NET CARBS

5.1 g  protein

57 mg sodium

159 mg potassium

12% RDA Vitamin E, 34% copper, 17% iron, 18% magnesium, 39% manganese, 113 % Thiamin, 13.3 % zinc


16 thoughts on “Prune Protein Bars

  1. Would you have the sugar content on this? I see honey listed. I am sure it is minimal but I am a Bariatric patient do sugars have to be monitored as well.

  2. Most of what I found at whole foods was raw nuts. Will they work or should I roast them in a frying pan first? Thanks in advance. It’s taken me a while to collect the ingredients. Looking forward to trying them.

    1. It’ll work with raw nuts, but the flavor will be a bit different. If it were me, I’d roast them a bit. I buy most of my bulk nuts at Sams as we don’t have a Whole foods any closer than 60 miles away.

      1. Thanks, that’s what I thought. Roasting brings out more flavor of nuts. I cannot buy big bags of nuts at Costco, because I will eat too many of them . So I opted to use the bulk food bins. Portion control. 😦

      2. I certainly understand. I keep mine in the freezer in 54 oz. plastic jars (from coconut oil). When they’re frozen rock hard, I’m not so tempted. I really only use nuts for baking now and have gotten away from snacking on them. 🙂

  3. why do all receips have so many items in them that is not found local?when i want to order over the internet my husban goes beserk. he thinks all is out to get our cedit card number. we are in our late 70’s and don’t fill like fighting anyone.

    1. Evelyn, the odd ingredients are used in an effort to trim down that carb count. FWIW you can find pretty much all the ingredients in this recipe locally, Evelyn. My Walmart carries Torani brand of caramel S/F syrup in the coffee aisle. They have NOW brand unsweetened whey protein in the supplement area. Unsweetened coconut is available in health food stores (also in Indian or Asian grocery stores). There are recipes on-line for artificially-sweetened imitation honey you can make right at home. Birgit’s Bytes posted a recipe for it not long ago, as a matter of fact.

      Low carbing in general, is easy without the odd ingredients. Low-carb BAKING, quite the contrary, is not so easy without the harder to find ingredients. It’s just a fact we can’t avoid.

      My husband, too, is opposed to on-line ordering, so I don’t order from just anywhere. But I think if you’re selective about where you do on-line business, I think it’s reasonably safe. I pretty much only order from and for my low-carb products. I always make sure the order page uses the Secure Site Socket “lock” in the lower right hand corner of the screen (which these two vendors do). Such sites are safer to order from. Both Netrition and Honeyville are reputable firms and I’ve had no problems ordering for over 3 years now from either of them.

      Never lose sight of the fact that credit card number theft can happen right in local stores as well. My (and others’) Sam’s cards were abused right here in Texas a number of years back. A local Sam’s employee was using the store records on card transactions to obtain the information. Made a big purchase of gold jewelry in Houston with my card. Luckily my card company caught it right away and denied the charge. The Sam’s manager told me later they had arrested the employee and filed charges. So really, it’s no more risky using your card on-line on a secure socket site than using the card in a brick-and-mortar store. Even restaurants can double scan your info in the back before returning to the table with your credit card, so we don’t use ours in restaurants anymore. Just sayin.

      1. I would love to try these but I would love to know what OWL means first. I am on the low carb diet to lose waight and so far I have lost 28lbs and seem to be at a stand still. I get an e-mail from you and Laura Dobson.

      2. Welcome to the forum, Evelyn. I edited out your email address in your post for security reasons at your end. I can see your email address anyway. OWL is the Atkins euphemism for Ongoing Weight Loss after the initial Induction (strict) start to the Atkins diet. Just click on my Atkins tab atop the forum and there are links to much more detailed information on the Atkins way of eating.

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