Banana & Brazil Nut Protein Flapjacks!

So the other day I tried my hand at making my first batch of protein bars….they were pretty awesome!!

They were more designed towards weight gain than weight loss mind! Anyway here’s the ingredients and recipe for my banana and Brazil nut protein flapjacks:

Banana & Brazil Nut Protein Flapjacks

Banana & Brazil Nut Protein Flapjacks


  • 140g Whole rolled Oats
  • 3 Medium Bananas
  • 70g Reflex Micro Whey Banana
  • 75g Reflex Instant Whey Vanilla
  • 3 egg whites
  • 75g Brazil nuts
  • 100ml Organic semi-skimmed milk
  • 4tbls Golden Syrup
  • 1 heaped tsp cinnamon
  • 75% Dark Chocolate

Cooking Instructions:

Pre-heat oven to about 180 degrees, line a baking tray with grease-proof paper and grease with butter.

Grind the Brazil nuts up in a blender. Then mix the dry ingredients (oats, whey protein, ground Brazil nuts & cinnamon) in a large bowel.

In a separate bowel, mash the bananas, add the other wet ingredients (egg whites, milk & syrup) and stir together. Then add the wet ingredients to the dry mix and mix together thoroughly (with a spoon or just get your hands in there!).

Pour the mixture into the pre-prepared baking tray.

Bake in the oven for 20 mins at 180 degrees.

Remove from oven and allow to cool.

Dark chocolate topping...

Dark chocolate topping…

Optional Topping:

Melt the dark chocolate in a glass bowel over boiling water. Once melted, pour over the flapjacks in a messy fashion! Then place in the fridge to allow the chocolate to cool.

Cut into 10 servings and eat!!


(per flapjack)

  • 25g Carbohydrate
  • 18g Protein
  • 6.5g Fat


PS. If I can make the time to keep on top of blogging as well as programming, my MSc and other work, I will soon write a blog detailing why Brazil nuts are so good for you!! In the mean time, remember: “Don’t just lift it….Shift it!!”


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