Soft baked apple crisp bars that freeze well and thaw into a chewy, cinnamon-spiced post-workout snack with real fruit and balanced carbs.

Ingredients

Apple Filling

• 4 medium apples (about 600 g), diced small

• 1 tbsp lemon juice

• 1 tsp lemon zest

• 2 tbsp maple syrup

• 1 tsp vanilla extract

• 2 tsp cinnamon

• ¼ tsp nutmeg

• 1 tbsp tapioca flour or cornstarch

Protein Oat Crumble / Bar Base

• 1½ cups rolled oats (150 g)

• 2 scoops vanilla whey or whey-casein blend (~60 g protein powder)

• ½ cup nonfat Greek yogurt

• ½ cup unsweetened applesauce

• 3 egg whites

• 1 tbsp maple syrup

• 1 tsp cinnamon

• ¼ tsp salt

Optional texture boost

• 2 tbsp chopped walnuts (optional; adds healthy fats but raises macros slightly)

Directions

1. Prepare Apples

Preheat oven to 350°F (175°C).

In a bowl combine:

• apples

• lemon juice

• lemon zest

• maple syrup

• vanilla

• cinnamon

• nutmeg

• tapioca flour

Mix well and spread evenly in a parchment-lined 8×8 pan.

2. Make Protein Oat Topping

In another bowl mix:

• oats

• protein powder

• cinnamon

• salt

Add:

• Greek yogurt

• applesauce

• egg whites

• maple syrup

Stir until a thick dough forms.

3. Assemble

Spread the oat mixture evenly over the apples. Press gently so it forms a cohesive top layer.

4. Bake

Bake 30–35 minutes until:

• apples are tender

• top is lightly golden

• center feels set

Cool completely before slicing.