Cooking: gym flapjack/granola bar

Flapjack – or granola bar if you’re in the US – is something I use during a gym session after some HIIT cardio. I find it helps to keep the workouts which follows that more on track.

However this isn’t based on oats!


  • 300g Almonds
  • 300g Vega clean protein
  • 200g Walnuts
  • 92g Pecans
  • 400g Peanut butter
  • 580g maple syrup
  • 2tsp Nutmeg
  • 1tsp cloves
  • 1tsp salt

Yes, this does include protein powder; doing so roughly doubles the amount of protein each piece of flapjack has.

If you decide to leave out the protein powder, you can half the amount of maple syrup this recipe uses.

This also doesn’t include butter or eggs so it’ll last a long time – given the amount of calories it has in it, probably a good thing!



I strongly recommend the use of Kenwood Chef or other food processor with this recipe!

Pre-heat an oven to 180C / 160C fan

Grind the almonds, walnuts and pecans down to a fine consistency. From experience, do ~cup of almonds at a time. Much more than that and you end up just picking half pieces of nuts out!

Mix the ground almonds, walnuts and pecans in the food processor. Add in the protein powder, nutmeg, cloves and salt. Blend well.

With the processor running, add the maple syrup slowly.

Add the peanut butter – the mixture will get quite bulky at this point.

Line a large baking tray with greaseproof paper.

Spoon the mixture onto the paper and firmly press down – I use a large metal spoon for this.

Cut into the mixture to make breaking it up post baking easier.

Bake for ~25 minutes, or until golden brown. Take from oven and cool on a wire rack.


End result

This was something of an experiment – I’ve made this before without the protein powder.

It seems to have worked ok and the protein powder has had the desired effect of doubling the amount of protein each piece has, when compared with a previous version of this recipe.



The following is just an estimate of the nutirional values for this, based on the ingredients and weights used.

Per 100g Per piece (50g)
Kcal 491 246
Fat 32.4g 16.2g
Saturated fat 3.6g 1.8g
Carbs 29.4g 14.7g
Sugars 21g 10.5
Fibre 5.2g 2.6g
Protein 23.6g 11.8g


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