Pumpkin Roll Protein Bars —– Perfect for the fall!

These Pumpkin Roll Protein Bars taste just like the cake part of a traditional pumpkin roll, only less calories/sugar/fat and more protein! They are so delicious and packed with wonderful fall flavors. With only 45 calories per bar, who could possibly pass these up?? They were a huge hit! 


Pumpkin Roll Protein Bars


1/2 cup Ideal brown sugar

1 4 oz snack size unsweetened applesauce

2 tsp cinnamon

1 tsp ground ginger

1 tsp apple pie spice (or pumpkin pie spice)

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 tsp vanilla extract

4 large egg whites

1 15 oz can of raw pumpkin


2 ¼ cups whole wheat oat flour

1 ½  scoops vanilla protein powder

1/2 cup unsweetened almond milk


  1. Preheat oven to 350 degrees.

  2. Combine and mix the first 11 ingredients with hand or stand mixer

  3. Combine oat flour and protein powder in separate mixing bowl

  4. Slowly add to batter, mixing thoroughly

  5. Add almond milk and mix until batter is smooth

  6. Spray 9 X 13″ Pyrex dish with non-stick spray.

  7. Spread batter into the Pyrex dish

  8. Bake for 30 minutes

 **Makes 24 bars**

Nutritional Information – 1 bar

Calories: 45

Fat: 0.7 g

Carbohydrates: 8 g

Protein: 3.7 g

pumpkin roll protein bars






Chocolate Protein Brownies

Brownies….Everyone loves them~ Maybe a little too much sometimes… 😉 First of all, if you have a brownie, a made from the box Betty Crocker brownie, don’t hate on yourself. It’s one brownie, on one day. In the grand scheme of things, it’s not going to “derail” you from living a healthy lifestyle. In fact, it might even help keep you on track. When we deprive ourselves of something (like one brownie) over and over and over, it leads to behaviors such as binging, irritation and displaying anger towards others,  and can even, down the road, lead to symptoms associated with eating disorders. But I digress….

So, if you’re the kind of person that needs a brownie or chocolate every day, here’s a great alternative to the traditional brownie. They are packed with protein, don’t have chocolate fudge/milk chocolate, margarine/butter, or high-fat dairy. They are so easy to make, and can easily be thrown  into your lunch for a midday treat. Enjoy!! ❤


Chocolate Protein Brownies



  • 1 cup whole wheat oat flour
  • 1/3-1/2 cup Stevia
  • 4 egg whites
  • 1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 2 scoops high-quality chocolate or vanilla protein powder         (I use Shakeology or Muscle Milk Naturals because neither of them have dairy. However, you can use one with whey if dairy isn’t a problem.  I would not recommend a soy protein or plant-derived protein powder for these)
  • 1/4 cup water
  • 8 oz. baby food      (yes, you read that correctly 🙂 I use two of those little jars of baby food, Pears and Raspberries)
  • 3 tbsp. cocoa powder


Preheat oven to 350 degrees

In small bowl, combine: oat flour, baking soda, salt, protein powder, and cocoa

In medium bowl, combine: egg whites, stevia, water, and baby food

photo (7)

Ready to bake!

Put contents of small bowl into medium bowl and mix well.

Spray 8×8 inch glass baking dish with Pam. Pour batter into baking dish.

Bake for 22-28 minutes, depending on how gooey or “cake-like” you want the brownies to be.

Take out of oven and let cool before cutting. Store in airtight container in refrigerator. (I put a damp paper towel over them to keep the brownies moist in the fridge). **These must be stored in the refrigerator or freezer because they have no preservatives and will spoil.


Yields: 16 brownies

Nutrition Information (per 2 brownies):

Calories: 95

Fat: 1.5g

Carbs: 11g

Protein: 10g


Remember, if you make healthy food choices 80% of the time, you’re on the right track. Now, you can count brownies into that 80%. 🙂 Happy baking!