PROTEIN Pumpkin Fiber Bars Recipe

Protein Pumpkin Fiber Bars Recipe
Written by The Protein Chef

Do you love pumpkin and need some extra fiber in your diet? This pumpkin fiber bars recipe will be your diets new best friend! Moist, dense, AND delicious!

Here is the recipe:

  • 2 Cups (160g) Rolled Oats (turned into Oat Flour) (or a flour of your choice)
  • 3 Extra Large Egg Whites (or 4 Large/Liquid Egg Whites)
  • 2 Teaspoons Vanilla Extract
  • 2 Teaspoons Ground Cinnamon
  • 1/4 Teaspoon Salt
  • 1/2 Teaspoon Ground Cloves
  • 1/2 Teaspoon Ground Nutmeg
  • 1 1/2 Teaspoons Ground Ginger
  • 1 Teaspoon Baking Powder
  • 1 Teaspoon Baking Soda
  • 15oz (425g) Can of Pure Pumpkin
  • 1 Tablespoon (21g) Pure Honey
  • 1/2 Banana
  • 1/2 Cup (122g) Unsweetened Apple Sauce
  • 1 1/2 Tablespoons (18g) Chia Seeds
  • 1/2 Cup (4oz) Unsweetened Coconut Milk (or Milk/Milk Substitute)
  • 1/4 Cup Sweetener
  • 3 Scoops (90g) Natural or Vanilla Protein Powder

Calories in the WHOLE recipe:

  • Calories: 1418
  • Fat: 19g
  • Saturated Fat: 5g
  • Sodium: 1208mg
  • Carbs: 199g
  • Fiber: 45g
  • Sugar: 50g
  • Protein: 113g

Calories per bar (if you make 16 bars):

  • Calories: 89
  • Fat: 1.18g
  • Saturated Fat: .31g
  • Sodium: 75.5mg
  • Carbs: 12.43g
  • Fiber: 2.81g
  • Sugar: 3.12g
  • Protein: 7g

Make your Oat Flour by blending or processing your Rolled Oats until it looks like flour. Combine all of your ingredients into either a food processor (my preference) or blender. Process or blend until everything is mixed together. Take out a 9.5×13.5 (or whatever size you have just adjust cooking times accordingly) and spray it with non-stick cooking spray. Spread mix evenly. Bake on 350°F/176°C for 30:00-35:00. Enjoy!


  • Add chocolate chips, nuts, raisins, etc inside or on top of the mix for extra flavor.
  • Top them with peanut butter, jelly, cool whip, whip cream, syrup, Greek yogurt, etc!

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About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • I was looking for home made proein bars to make and found your recipe. Before making it I wanted to be sure about a couple of the ingredients. You said “2 scoops” of rolled oats …and “3 cups” of vanilla protein powder. both seem off to me. could you please clarify. I’m guessing that I should use 3 “scoops” of protein powder and possibly “2 Cups” of oats. Thanks!

  • These are awesome! I didn’t add the 1/4 cup sweetener, and they were still so yummy. Next time for a sweeter treat I will add it. I have to try really hard not to eat these all day long because they are so good! The texture is perfect and so satisfying. This was the first recipe I have tried from your website and I can’t wait to try more!! So glad I found your amazing website!

  • I did 1/4 cup of honey instead of the sweetener and they ended up not sweet enough for me. I think next time I’ll add more honey or more banana. The texture is great, though.

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