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! ;) I guess that can speak for how delicious they were!

Maple Walnut Bars

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.

Maple Walnut Bars

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’ ;) 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! ;) 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)


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