Oat Bar (ESN-Style, Sugar-Free)
Homemade protein oat bar inspired by ESN Designer Bar, with psyllium husk and sugar-free binding syrup
Oat Bar (ESN-Style, Sugar-Free)
Based on ESN Designer Bar Oat, modified with psyllium husk powder and no sugarcane syrup.
Ingredients
Dry
- 300g oat flakes (Haferflocken)
- 30g psyllium husk powder (Flohsamenschalen)
- 50g whey protein powder (vanilla or chocolate)
- 30g cocoa powder
- pinch of salt
Wet / Binding
- 150g inulin syrup — sugar-free, main binder (DIY: 100g inulin powder + 50ml warm water, stir until syrupy)
- 30g vegetable glycerin — humectant, keeps bars soft
- 30g coconut oil (melted) — or 50g peanut butter (adds protein + binding, chewier texture)
- 1 tsp vanilla extract
Optional sweetener boost
- cyclamat/saccharin powder to taste (see recipe index: 10g Cyclamat, 1g Saccharin)
Coating (optional)
- 100g sugar-free dark chocolate
Method
- Mix all dry ingredients in a large bowl
- Warm the fiber syrup and coconut oil gently until pourable
- Combine wet into dry, mix thoroughly — the psyllium will absorb moisture and help bind
- Press firmly into a lined baking tray (~20x30cm), about 1.5cm thick
- Refrigerate 1-2 hours until firm
- Cut into bars
- Optional: dip or drizzle with melted sugar-free chocolate
Notes
- Psyllium husk adds fiber and acts as a secondary binder — absorbs water and creates gel-like texture. Start with 30g, add more if bars are too crumbly.
- Chicory root fiber syrup is the best sugar-free 1:1 replacement for glucose/sugarcane syrup. Brands: Biona, Sukrin. It has mild sweetness and good viscosity.
- Alternative syrups: allulose syrup (best texture match, near-zero glycemic), tapioca fiber syrup / IMO syrup, or erythritol-based syrup (e.g. Sukrin Fiber Syrup Gold)
- Glycerin is what commercial bars use to stay soft — skip it if you prefer a crisper bar
- If bars are too dry/crumbly: add more syrup or a splash of water. The psyllium will absorb it.
- If bars are too sticky: add more oats or let them set longer in the fridge.
Sugar-Free Syrup Options (ranked)
| Option | Binding | Sweetness | Notes |
|---|---|---|---|
| Chicory root fiber syrup | Excellent | Mild | Prebiotic, best all-rounder |
| Allulose syrup | Excellent | ~70% of sugar | Near-zero glycemic, hard to find in EU |
| Tapioca fiber / IMO syrup | Good | Moderate | Used in commercial protein bars |
| Erythritol syrup (Sukrin) | Decent | Good | Can crystallize at high ratios |
| Maltitol syrup | Good | Good | Digestive issues in large amounts |