Chunky Flapjack Recipe :: Protein Rich and High in Essential Post Workout Nutrition

flapjacks I have been experimenting with flapjack recipes lately and I am proud to announce that I have found the perfect combination of ingredients for a really chunky, post-workout flapjack that will leave your mouth watering, just by reading this reading this article!

They also make for a great ‘in-betweener’ snack if you need something quick, in between your prepared meals and protein drinks. Although, I just eat them as I’m leaving the gym and right before my monster protein drink after a hard workout. They slam some carbohydrates into your system, and the protein starts the repair and build process.


  • 100 grams almonds
  • 150 grams raisins (tastes better using dates instead – I know for next time!)
  • egg whites
  • 3 large bananas
  • 1 teaspoon cinnamon
  • 250 grams oatmeal
  • 50 grams cranberries

Nutrition (per flapjack) based on 12 large flapjacks:

  • 215 calories
  • 5 grams of protein
  • 35 grams of carbohydrates
  • 6 grams of fat

Also, you have the cranberries which add a little anti-oxidant to your flapjacks, and the cinnamon will add a little ‘slow-release’ to the carbohydrate content, meaning you don’t get a massively sharp increase in carbohydrates into your system. Cinnamon delays this process, so you have no fear of your heavy weights workout trying to ‘eat your muscles’ in the recover process!

Note: I would have used 2 or 3 scoops protein powder, which would make an additional 5 grams of protein per flapjack – but I ran out of protein powder this morning (Oops, never ever make a mistake like that, it’s way too stressful! I have a new stock this afternoon, thankfully).

Simple to make:

Use a food processor to liquidize the bananas (or mash them really, really well), add egg whites and cinnamon – blend until you get a nice ‘goo!’

Mix everything else into the banana mix, making sure all the oatmeal is moist.

Then spread out evenly in a non-stick pan, or use foil/or non stick baking paper, but make sure you spread some olive oil or butter (yeh, whatever…! We don’t use butter…), but you get what I mean – it’s got to be non stick or your flapjacks will get really stuck to your pan or tin foil!

To cook:

Set your oven to 180c and bake for approximately 35 minutes.

Voila, you have a tasty snack or an amazing post-workout recovery bite!

(There isn’t a strict recipe for this, so long as you’re not using butter as a bonding agent – which is why bananas and the egg whites are a great option – but you can add any other boiled fruit and nuts like walnuts for the fat content or not use nuts at all.)

About Andy James

Andy's background was in engineering, qualifying as a surveyor at aged twenty. He also had a very early interest in interest in weight training, fitness and nutrition, and started lifting weights at just 16. Now having over thirty five years experience in bodybuilding, resistance training and cardiovascular health, Andy shares his vast knowledge with you on this site hoping that you can take away a minimum of one small idea and put it to use in your own fitness regime and make a huge difference to to it. You can follow him on Twitter, catch up with him on Facebook and also on Google +1. Feel free to leave Andy a comment or question and look up his Facebook page.

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