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Wed Aug 15, 2018

18 min AMRAP 25' DB Lunge (50/35) 10 HSPU or DB Push Press 25' DB Lunge (50/35) 10 Pull ups ----------------------------


By Coach Courtney, RD

If you follow me on Instagram, you will know I had been loving the Oatmeal Gold protein bars in the flavor "Natural." The bars are one of my favorite quick grab snacks to enjoy either pre- or post-workout. Purchasing the bars was getting a tad expensive so I decided to recreate something similar at home. I tried all types of combinations using the ingredients listed on the package of the Oatmeal Gold bars but my attempts were fails! I finally decided to switch up the ingredients to develop a recipe that is similar in texture and flavor!

The recipe is quick with the use of the Kodiak Cake Flapjack & Waffle. Quite honestly, I think this recipe is faster to make than driving to the store to buy the packaged version! I've made the recipe into 12 muffins, 6 larger muffins, or 8 bars which changes the Nutrition Facts per serving. The Nutrition Facts highlighted below are for 8 bars. While the purchased Oatmeal Gold Bars contain a few different ingredients, this recipe is the closet I've come to replicate the taste and texture! The Oatmeal Gold bars have a different nutrition profile per serving at:

My version is lower in protein. I would prefer to enjoy protien from whole food sources instead of adding protein powder to the recipe so these aren't a true "knock-off" of the Oatmeal Gold bars in terms of macronutrient profile! I also think that adding the protein powder to my previous recipe attempts was the culprit of my recipe "fails" as mentioned above.

I get asked a lot about pre- and post-workout nutrition. Nutrient timing if you will. There are many considerations in timing your nutrition, but as a general rule, eating sufficient carbohydrates before and after a workout helps with performance and recovery. Pre- and post-workout foods certainly don't need to be complicated but should prioritize some carbohydrate (and protein, too!). Enjoy these homeamde Oatmeal Gold Bars as a quick snack on your way to or from the gym.


  • 1 egg

  • 1/2 cup unsweetened apple sauce

  • 1.5 cups unsweetened almond milk (or other milk)

  • 3 tablespoons (60g) honey*

  • 2 tablespoons (30g) almond butter (or peanut butter)

  • 1 teaspoon vanilla extract

  • 2 cups (160g) old fashioned rolled oats

  • 1 cup (106g) Kodiak Cakes Flapjack & Waffle Mix**

  • pinch of salt


  1. Whisk together the wet ingredients including the egg, apple sauce, unsweetened almond milk, honey, almond butter, and vanilla.

  2. Gently stir in the oats, Kodiak Cake mix, and salt until combined. The batter will be quite liquid-y.

  3. Spray your pan or muffin tin with a non-stick spray. Pour the batter into an 8x8 pan if you would prefer a "bar" shape. Alternatively, portion into 12 muffin cups.

  4. Bake at 350F for 30-35 minutes. Let cool before removing from the muffin tin or before cutting the recipe into bars. Note: if you are baking into 12 muffins reduce the cooking time to 25-30 minutes.

Yields: 8 bars

Nutrition Facts

Calories: 194

Carbohydrates: 30g

Fibre: 4g

Protein: 8g

Fat: 5g

* These bars are lightly sweet. If you prefer a sweeter bar, you could consider increasing the amount of honey in the recipe.

** You can replace the Kodiak Cake mix with 1 cup whole wheat flour if you do not have the mix on hand. If you replace the mix with whole wheat flour, add 1 teaspoon of baking powder to the dry ingredients.

Search "Vitality Nutrition Oatmeal Gold Bars" in MyFitnessPal to add the bar to your tracking data. These Nutrition Facts are for dividing the recipe into 8 bars.

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