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 isnโ€™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 (theyโ€™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

79 Comments

  • 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.

      • 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.

        http://joythebaker.com/2014/09/baking-101-favorite-vegan-egg-substitutes/

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

      • Mikkel says:

        Can ‘whey protein’ be used for substitution?

      • James says:

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

    • 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.

      http://www.myprotein.com/our-range/protein/egg-protein.list

    • ana-maria says:

      Erica,you can substitute eggs with flax seeds powder (flour).It is healthier and cruelty-free ๐Ÿ™‚

    • 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!! ๐Ÿ™‚

  • 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.

  • Joey says:

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

  • 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.

  • 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!

  • 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 ยฐF.
    Use pasteurized eggs or egg products.

    I would use egg whites only.

  • darren murphy says:

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

  • 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.

  • 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.

  • Pierre says:

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

  • Jim says:

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

  • 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

  • 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.

    https://www.youtube.com/watch?v=ppiWt9jvQh4

  • 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.

  • Darryl says:

    I’ve been buying my powdered egg whites from Honeyville Farms for several years. Here is a link: http://shop.honeyville.com/powdered-egg-whites.html

  • 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 ๐Ÿ™‚

  • 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.

  • 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. –

  • 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

  • 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! ๐Ÿ™‚

  • 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?

  • Mike says:

    I just made these bars yesterday and they are terrific! The only alterations were using roasted unsalted almonds and powdered whole eggs (http://goo.gl/nGy1IG). 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.

  • SMort says:

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

  • 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).

  • 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.

  • 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?

  • 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.

  • jason says:

    Hi,
    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.

  • 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 !

  • Chris Lundy says:

    Hi,

    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.

    Thanks!

    Chris

  • 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.

  • 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.”

  • Cat says:

    Hi

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

    Thanks

  • Brian says:

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

  • 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. http://www.bulknutrients.com.au/categories/vegetarian-vegan.html
    They both seem to have very similar nutrient content as the egg white powder, and of course, they taste fantastic. Thanks for the recipe.

  • 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!!!

  • 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?

    • Jim:

      It is acceptable. Real maple syrup is a little bit less glycemic than real honey, but organic honey gets kudos for being rich in a wide variety of enzymes. Maple syrup doesn’t have that nutritional breadth.

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