Phils Bars

This is the original Phil's Bar formula. Have them on-hand for a quick meal or snack, race energy, and even travel food. In addition to being a low glycemic, easy to digest meal with complete protein and healthy fats, they are absolutely delicious.

Step 1
Grind dry ingredients (we use a Cuisinart).

Step 2
In a separate bowl mix honey, hot water and vanilla, then blend into dry ingredients and mix well (you may have to mix it all by hand if your mixer isn’t real efficient). If the batter is too wet, add a bit more dry ingredient; if too dry add a bit more liquid. Adjust water/honey ratio for less or more sweetness.

Step 3
Shape into bars. You can also press the batter into a dish (about one-half to one inch thick) and cut into squares. Keep refrigerated (they’ll still last a week or more out of the refrigerator).

Serves: 20 bars
Prep: 10 minutes
Cooking: None

  • 3 cups whole almonds
  • 2/3 cup powdered egg white
  • 4 tablespoons pure powdered cocoa
  • 1/2 cup unsweetened shredded coconut
  • Pinch of sea salt
  • 1/3 cup honey
  • 1/3 cup hot water
  • 1-2 teaspoons vanilla


  • Ben-jamin says:

    I have read through a couple of Phil’s recipes and it seems Honey is the suggest “sweetener”. Would molasses be a suitable substitute? From my limited research it seems Molasses has a much higher mineral content if comparing carbohydrate for carbohydrate.

  • Lisa says:

    I use one cup each of almonds, pecans, & walnuts. I also add flaxseed meal, chai seeds and hemp hearts and use a cookies scoop to make them into balls. Are these modifications deviating too much from the nutritional goal?

    • Hi Lisa,

      Not particularly. The nutritional goals of Phil’s bars are pretty basic (get some calories in quickly while minimally raising blood sugar, plus hey cocoa for the polyphenols!) so the specific nuts don’t really matter that much, other than for consistency.

  • Beth Kar says:

    Would it be acceptable to use almond meal instead of raw almonds? I do not have a food processor and am looking for alternatives.

  • Frank says:

    Is there a reason that the recipe specifies cocoa rather than cacao? I thought the latter would be more beneficial

    • Hi Frank –

      Generically, “cocoa” is simply a different name for “cacao”.

      To get a little more into it, it is used interchangeably to describe the same plant, “cocoa plant” or “cacao plant”, or any of its products “cocoa powder”, “cacao powder,” etc. Nowadays, the user of the word “cacao” to refer to “raw cacao” is a play on words to generate some distance between raw cacao and “cocoa” powders that are more commonly billed as sweetened (e.g. “hot cocoa”).

  • Ivy Bryan says:

    Can carob powder be substituted for cocoa? I am allergic to chocolate.

  • Martyn says:

    Hi there – be great to have these measurements in grams, rather than cups. Thanks!

  • Brenda Mann says:

    Powdered egg whites are common in making Royal Icing for cakes, so your craft stores or places that sell cake decorating items should have powdered egg white or known as meringue powder…this may have been posted.

  • Renee says:

    Can you tell me how many calories are in one bar (assuming the recipe makes 20 bars as noted)? Thanks!

  • Jim V says:

    Love these bars! I’m wondering about maple syrup vs. honey… pure maple syrup, not the Aunt Jemima high-fructose garbage. Is Maple syrup an acceptable sweetener when used in moderation like honey?

  • Patrick says:

    I made these bars for the Comrades Marathon I recently completed. Along with 4L of a ‘tea’ of ginger and honey (following Phil’s 6-8% recommendation) I consumed 14 Phil’s Bars (each was about 2.5 X 2.5 x 2cm and wrapped in heavy-duty foil), 10L of water, about 2 bananas and a handful of peanuts. I felt great the whole day, never had any GI issues and finished strong. On top of that, my recovery was quick and inflammation and pain only lasted for a day. Thanks!!!

  • Graham Seabrook says:

    G’day Ivan, I am in Australia. I am not vegan myself but for anyone out there looking for a vegan supplement, I have just made these bars for the second time using organic natural rice protein and natural pea protein (in lieu egg white protein) from bulk nutrients based in Tasmania.
    They both seem to have very similar nutrient content as the egg white powder, and of course, they taste fantastic. Thanks for the recipe.

  • Brian says:

    I’ve used vanilla flavored egg white protein in the past and it worked great and tasted wonderful!

  • Cat says:


    Does anyone know if ‘egg white protein’ and ‘powdered egg whites’ are the same thing?


  • john says:

    Interesting…. I should be eating stuff containing glucose if on longer runs? After how many miles is considered long runs where I should start including food that contains glucose? I was looking this up now after reading aforementioned comments. I have 33 mile race in October. Dried plums, apricots, prunes, figs & dates good choices to take with me? Also is there something else for me to read on this or that someone could reference in order for me to learn more? Also any other suggestions?

    thank you in advance.

    • John:

      It’s not that you “should” eat glucose, but rather that small amounts of glucose help the body burn fats on longer runs. Put another way, if you don’t need to, don’t eat glucose. I don’t really need glucose even for a marathon. Consider that Kilian Jornet, on his 7-hour record-breaking circumnavigation of Denali, ate only 500 calories (most of it glucose).

      All those are good choices, but once you are fully warmed up (30 minutes after the onset of activity) energy goos or gel shots work just fine. I don’t have a short reference in mind at the moment, but you might want to check out one of my favorite books: “Nutrient timing for peak performance.”

  • Melissa says:

    I’ve made these twice and they taste great, but both times they’ve turned out very oily and wet. I tried using more dry ingredients the second time, but they are still very oily. Is there any tips on fixing this, or is it normal? In the picture, the bars look dry.

  • Chris Lundy says:


    I’ve made a few batches of these and love them. Do these make good fuel for long (3+ hour) runs or is it better to stick with glucose based fuel? I’ve read in other places that for long endurance runs, Phil recommends glucose or fruit juice to provide enough carbs to keep the fat burning.



  • Sam McCready says:

    Hey Ivan, let Dr Phil know that this is a cracker of a recipe. I recently ran the 2016 Tarawera Ultra (in New Zealand) on Phil’s Bars. Just over 15 hours powered on these. I tried to have one small square every half an hour. It worked really well, although later in the race I found I had to mix it up between Phil’s bars and straight raw almonds (but that was probably due to my own palate). Many thanks !

  • jason says:

    I just substitute 2 eggs whites and eat them up to 8 days later. never had a problem with being sick or anything. i keep them mostly refridgerated.

  • Johnny Bwoi says:

    If you wanna turn this into a dessert add more cocoa powder and then (with the honey) it tastes just like chocolate. Then top with mascarpone (I think that’s okay, right? No carbs in that). It’s just like a cheesecake.

  • Rich says:

    I am trying to find low sugar options, do you suggest any possible replacements for honey?

    Second, has anybody tried substitutes for coconut? If so how did it taste?

  • Joseph Willis says:

    any chance you could be more specific in what you mean by a ‘cup’, I have many cups of different sizes is there any chance for metric measurements to make it easier for us to use the correct amount of ingredients.

  • Adam says:

    Hi Ivan,

    I’m not real handy in the kitchen, so I might be doing something wrong… but are they supposed to harden in the fridge? I made mine about 24 hours ago, they look nothing like the photo (although they taste really nice, a lot like my Grandma’s chocolate hedgehog she used to make).

  • SMort says:

    What could be used as a substitute for the almonds in the event of allergy?
    Thank you.

  • Mike says:

    I just made these bars yesterday and they are terrific! The only alterations were using roasted unsalted almonds and powdered whole eggs ( The texture of the final product is very similar to that of Lara Bars. I can see how they will make great fuel for long runs.

    One thing I noticed is that they seemed a little on the sweet side, so I might cut down on the honey in the next batch. I think the overly-sweet taste may have been due to the fact that I just completed two consecutive rounds of the Two-Week Test. I felt so good after the first round that I extended it for another two weeks.

  • Al says:

    It’s kind of a picky question, I suppose, but I didn’t see it asked or answered, here: Are raw almonds or roasted almonds regarded as more appropriate for Phil’s Bars?

  • JH says:

    I’ve been looking around at other recipes for similar sorts of bars… a lot of the vegan versions use Lucuma powder as a substitute for egg white – it has a slightly sweet flavour, but it’s low GI and adds other vitamins and minerals. From experience Lucuma thickens mixtures quite quickly, so would suggest trying it at half the egg white powder rate, adding a little extra at a time until the desired consistency is achieved! πŸ™‚

  • Adam says:

    Have made my first batch of these and love them.
    Substituted half the Egg White Powder for Pea Protein (personal don’t like animal products), and they have turned out great.
    Planning on using them for my race nutrition in an up an coming 70.3 but just wondering what the Nutritional break up i.e. Carbs etc per 100 grams. so I can plan out the volume I should be consuming. Any thoughts or advise would be great

  • Kaz says:

    Could you have a weigh of your ingredients and put up the weights, please. Cups are soooo variable to those not brought up with them as a measure. –

  • Kim says:

    Just made these today for snacks for me and my 6 y.o. son with cystic fibrosis. He is on a high fat/high protein diet but doesn’t like dairy so I think these will could be a nice snack or breakfast option for him. They are still a bit sticky on the outside so I plan to grind up some extra nuts, coconut and cocoa powder to roll them in for easier eating. Fingers crossed they pass the 6 year old test. For those looking – I did eventually find powedered egg white in the baking aisle of my super market next to the dried milk.

  • Darryl says:

    These bars are going to become my go to food source on long runs! I put the ingredients into a recipe nutrition analysis website and the per bar nutrition is 148 calories, 9g carbs, 9g fat, 9g protein. I’ll be able to fuel a marathon on just two bars πŸ™‚

  • Darryl says:

    I’ve been buying my powdered egg whites from Honeyville Farms for several years. Here is a link:

  • Kurtis says:

    Can powdered whole eggs be used rather than Powdered egg whites? Any other reasonable protein substitutes, such as simply whey protein powder?.

    • Kurtis says:

      Or what about Gluten? I’m not gluten intolerant and Gluten powder by itself is high in protein without all the carbs but I understand its sticky?

      • Kurtis:

        I’ll answer both your comments.

        I’m not sure if whey protein powder will make everything stick. Powdered whole eggs should be just fine. The reason we don’t suggest gluten is that there’s evidence that it promotes inflammation even in people who are not intolerant. However, that’s your call.

  • Lizzy says:

    Looks like a great recipe to try. I think I’m going to try and make my own powdered eggs as per this you tube clip. We have our hens and plenty of eggs to experiment with.

  • allie says:

    Can you use Gelatin in place of the egg white powder. I always have gelatin at home, so it would be easier to make them. Thanks

  • Jim says:

    Can you use powdered whole eggs instead of powdered egg whites?

  • Pierre says:

    Are there any breakfast recommendations for the twt, other than eggs? I just need a couple of options if possible.

  • Brian Mull says:

    Couldn’t find egg white powder locally. Substituted with Naturade Pea Protein, and these came out great. I added in Chia seeds as well.

  • Tom says:

    With a little research I discovered that egg white powder is also known as Meringue powder. It can be found in the baking section of many larger grocery stores.

  • darren murphy says:

    Egg white powder got it on Used to make these bars without the powder. Found they are twice as nice with the powder. Its a must have!!

  • Cindy says:

    Hi, I used to be somewhat of a baker… I found this article that said this:

    Egg Recipes: Playing It Safe
    Homemade ice cream and eggnog are safe if you do one of the following:
    Use a cooked egg-milk mixture. Heat it gently and use a food thermometer to ensure that it reaches 160 Β°F.
    Use pasteurized eggs or egg products.

    I would use egg whites only.

  • Sky says:

    I found powdered egg whites on Amazon. I just made these and they are delicious and so easy! My 2 year old likes them also. I Will be using them for part of my fuel plan for my 1st 24hr ultra in 11 days!

  • Luke says:

    Hi guys.

    I’m a little curious as to why you can use honey in this recipe even though you cut out almost all forms of sugar, even fruits, when going through the two week test.

    I’m very much wanting to try the two week test, but I find it very hard(in the UK) to find many dishes among the various websites that will see me through the test. Any help or advice would be greatly received and much appreciated.

    Thanks in advance for any replies to this.

  • Joey says:

    What can I use instead of coconut? I’m AB blood type.

  • Brett Foland says:

    Erica, I often will grind Chia seeds in a coffee grinder then mix them in small amounts of water. They thicken quickly and I use them for egg substitute.

    This might work for you.

  • Erica says:

    I am currently in Iceland. Powdered egg whites are not available here. I was hoping to make these bars for a trekking trip where reliable refrigeration will not be possible. (That said, it is not hot;) I considered making these with raw egg in place of the powder but am not sure if I can trust the bars to keep for more than a day if made with raw egg. Do you have any substitution suggestions, or thoughts on this matter?

    • Erica:

      I’m not sure what you could use as a substitute. Sorry I couldn’t be of more help.

      • Chris says:

        I am having trouble finding powdered eggs myself. I have come up with two options to try (I haven’t tried yet). 1. Make your own powdered eggs. There are several how-to articles online using a dehydrator. One of the articles I read started with cooked scrambled eggs. Because I plan on immediately using the eggs, I’ll just put them in the blender to chop them up really small and throw them in the mix. I plan on keeping them refrigerated if I do this. I’ll also cut back on the liquid in the recipe. 2. Use peanut butter or other nut butter. This option may be too wet, but it does add protein.

        I’ll let you know how it turns out.

        • Chris says:

          To get the same protein content as you would from powdered egg whites, my research showed that you needed 10 eggs or about 1/2 cup of peanut butter or about 1/3 cup of sunflower seed butter. I couldn’t envision anything other than chocolate scrambled eggs so I went with the peanut butter. I followed the recipe except for I left out the hot water. The consistency was a little wet, but not to the point where it would stop you from eating it with your fingers. The taste is amazing! I just discovered sunflower seed butter (which has a higher protein content) and am going to try it next. I did refrigerate mine only to make them last longer, but I would have no qualms about eating them after they had not been refrigerated for a few days.

        • JMarshall says:

          I couldn’t find them in the store. I had to order them online.

      • Kate says:

        Just talking this over so I could make vegan Phil’s Bars for my daughter, and for me to support recovery after workouts … found the site below for suggestions.

        I will try banana first, as it works well in choc. chip cookies she makes!

        • Kate:

          Let us know how it works! For real! We need a list of vegan substitutes for a lot of these recipes

        • Carol says:

          Thanks for your post. Although flax would be my pick (warm nutty wonderful taste, whilst chia tastes like gravel to me), chia has a distinctive slimy mucilage-like quality when mixed with water that I don’t think flax has, which would make it a good binder. Chia is a nutrient powerhouse too.

      • Mikkel says:

        Can ‘whey protein’ be used for substitution?

      • James says:

        I’ve found plain whey concentrate powder to be a good substitute.

      • Trent Cahoon says:

        Try coconut flour!

    • Chris says:

      In the UK I buy my Egg White Power through My Protein. If you’re having trouble sourcing it in Iceland you could try contacting them.

    • ana-maria says:

      Erica,you can substitute eggs with flax seeds powder (flour).It is healthier and cruelty-free πŸ™‚

    • Kerri S. says:

      We have tried the Eggplant and now these Phil’s bars and OH MY GOODNESS BOTH ARE AMAZING!! Thank you for these recipes. We are cyclists and these bars are perfect for our training and races. Low heart rate training has been the greatest training we have ever done btw. RAPID results. KUDOS

    • Babs says:

      I have been using a combination of dry skimmed milk powder and pure peanut butter instead of egg white powder. It works and doesn’t seem to alter the taste.
      I find egg white powder very expensive to purchase.

    • Buy them on Amazon!! πŸ™‚

    • Quentin says:

      That’s an interesting question. I was just talking about that very thing with a friend and I do have an idea. Raw egg white would not be good because it is not going to be cooked. It is there as a binding agent I think and I was trying to get away from any processed solution. So, I remember at my last job we were cooking chick peas for a dahl and when they were cooked we seived them but my work mate wanted me to keep the water for a dessert. I was really interested in this because I couldn’t possibly imagine what he was going to do !!! The idea is to just use enough water to cover the chick peas for the best effect. What happens is that when the water cools down, it acts like a jelly. I advise you to do this, and I think it is perfect for this recipe and it is a really good ingredient. The water on its own tastes a bit of chick peas but, like my friends dessert, it was easily disguised. I am personally trying to get away from any processed food at all. Hope this is helpful

    • Catherine says:

      You could try low carb protein powder

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