Maple Walnut Bars

Serves: 9

Happy Tuesday! I know for many of us it feels like a Monday after the long weekend! I hope, if you did have a holiday this past weekend, that you had fun with your friends and family! Since it is a short week it ought to go by very quickly!

Well, I can officially say that fall is in full swing here in New Jersey! Yesterday morning when I got up it was 39 degrees outside! Yes, 39! I couldn’t believe how cold it was! We didn’t get over 56 for the entire day; or on Sunday for that matter! It’s a good thing I had my hats, scarves and mittens dry cleaned 2 weeks ago! And the Uggs have officially come out of hiding! Although, I will never like 39 degrees, ever, I do like the temperatures in the high 50’s-low 60’s during the day. I get to wear my comfy sweaters that have been tucked away! I’m definitely a comfy clothes kind of girl!

Today I am bringing you another bar recipe that is perfect for an on-the-go snack! I have to admit that mine barely lasted long enough to ‘go’ anywhere because I ‘somehow’ managed to eat most all of them within about 36 hours! Ooops! Good thing I was in the middle of marathon training! ๐Ÿ˜‰ I guess that can speak for how delicious they were!

Fit Ingredients

  • 1 1/2c (144g) TVP (I used Bob’s Red Mill brand)
  • 1/3c (42g) SunWarrior vanilla protein powder
  • 1/3c Stevia (powdered) *
  • 1 tsp baking powder
  • 1 1/2 tsp cinnamon*
  • 1/4c + 2tbs (92g) egg whites (or 3 large egg whites)
  • 1/2c coconut milk (carton)
  • 1/2c (113g) unsweetened apple sauce
  • 2 tsp pure maple extract
  • 1 1/2oz (40g) chopped walnuts

*Adjust to desired taste


  • 7×9 in baking pan
  • non stick cooking spray



1. Pre heat your oven to 350 degrees.

2. Spray your baking pan with non stick spray.

3. In a bowl, whisk together your dry ingredients: tvp, protein, stevia, baking powder and cinnamon.

4. Add your wet ingredients; egg whites, coconut milk, apple sauce and maple extract into your dry ingredients.

5. Mix well.

6. Fold in your walnuts.

7. Pour batter into your pan and bake for ~ 23minutes.

8. Allow bars to cool before cutting.

Well, as I mentioned above, I ate all of these bars in about 36 hours, so I will have to say they are DELICIOUS!! They didn’t even last long enough for the boyfriend to try them! Yes, I know, this seems to be a trend lately! But ‘you snooze, you lose’ ๐Ÿ˜‰ They were perfect as a snack that I threw into my gym bag on my way out the door! They also tasted amazing with some sweetened greek yogurt and diced apple on top as dessert or a healthy breakfast! ๐Ÿ˜‰ Plus the nutrition stats are AWESOME!!


Nutrition: (per 1 out of 9 bars)

Calories: 119.2, Protein: 13.5g, Carbs: 8.5g, Fat: 3.7g (1g Saturated), Sodium: 84mg, Fiber: 4g (Net Carbs: 4.5g)


  • Droolicious!!! My dad absolutely adores maple pecan anything and he and my mom are coming to visit hb a few weeks when he runs a half marathon here, so I'm totally gonna make these!!! Yay!!!!!!! :D
    October 9, 2012
    • Oops I meant in, not hb haha dumb autocorrect!
      October 9, 2012
  • YUM!! They look great Sarah. Maple extract you say? I need to find me some of that!
    October 9, 2012
  • Sharon
    It's a good thing you don't live in southern Alberta...39F is pretty balmy for us...although admittedly that is still chilly for early October -- even for Canadians. I'm wondering: where do you get your extracts? I think you've mentioned chocolate extract and others I've never heard of....
    October 9, 2012
  • Sarah, I am honestly so amazed by your continous amount of recipes you share with all of us. I don't think I've ever seen one that hasn't had my mouth drooling... no matter if it's 7 in the morning or not. Oh how I wish I was as creative as you in the kitchen... as I'm sure the hubs does too haha :)
    October 10, 2012
  • No holiday for me, but brrr, getting cold here too! While I do like scarves, it's not worth the trade-off in weather for me ;)
    October 10, 2012
  • Candice
    These were awesome !!! I only discovered TVP the other day and I had to stop myself eating it straight out of the packet it's so yummy and anyway I used these as my breakfast two bars and topped with fat free yoghurt and homemade jam care of powercakes and they were epic !! More TVP recipes please haha
    October 10, 2012
  • you snooze, you lose -- haha love it! so true in our household too!
    October 10, 2012
  • CFL
    I tried this and really wanted to love it but I found it overly sweet, while bitter. I know, it doesn't really make sense, but that's the taste I think I got. Perhaps it was the stevia and maple extract. I wish I could isolate the problem since it could be great.
    October 14, 2012
  • Gabrielle
    Made those last night for my AM snack at work! I subbed the applesauce for pumpkin and did half and half protein powder and Peanut flour! I also didnt put nuts since I didnt have any! They turned out AMAZING and they are really filling :) Thanks for the recipe!
    October 16, 2012

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