Prep time: 10 min | Cook time: 20-30 min | Servings: 12 squares | Protein per square: ~12g Made with 5 base ingredients.Β
These white choc caramel protein squares are the kind of snack you actually want to meal prep. Soft, chewy, and genuinely satisfying β they hit that sweet spot between a treat and a high-protein snack without any of the nasties you find in most store-bought bars.
Five base ingredients. One bowl. Thirty minutes in the oven. That's it.
Why These Squares Actually Work (Protein-Wise)
Most commercial protein bars are loaded with sugar alcohols, artificial sweeteners, and a protein blend that reads like a chemistry exam. These squares skip all of that.
The protein backbone here is PSA White Choc Caramel WPI β a whey protein isolate built around 92% WPI, delivering 24.8g of protein per 30g serve. WPI is filtered more extensively than whey concentrate, which means it's higher in protein and lower in fat and carbs per gram. It's also 99% lactose free, making it a solid choice for people who find regular dairy protein powders sit heavily.
What makes this WPI stand out for baking is the added digestive enzyme blend (protease, amylase, cellulase, lactase, lipase) and Bacillus Coagulans probiotic culture. These support digestion and protein absorption β useful when you're eating protein-dense food regularly. The flavour is naturally sweetened with stevia, so there's no refined sugar in the powder itself.
Pair that with eggs, yoghurt, and oats, and you've got a complete snack with protein from multiple sources, slow-release carbs, and real food ingredients you can actually pronounce.
Ingredients
Base
2 ripe bananas, mashed
The riper the better. They bind the mixture, add natural sweetness, and keep the squares moist after baking. No need for added sugar.
2 eggs
Structure and protein. Eggs help the squares hold together and add roughly 6g of protein between them.
Β½ cup PSA White Choc Caramel WPI (~40g)
The main protein driver. It also brings that white choc caramel flavour through the whole batch. Use PSA's White Choc Caramel WPI for best results β the flavour bakes in beautifully.
170g rolled oats
The base and bulk of the squares. Oats provide slow-release carbohydrates, soluble fibre (beta-glucan), and a bit of plant protein. They also give the squares that satisfying chewy texture.
180g plain yoghurt
Adds moisture, creaminess, and extra protein. Greek yoghurt will give you a higher protein hit. Use coconut yoghurt for a dairy-free version (see Variations below).
Toppings
White chocolate chips β melty pockets of sweetness that complement the WPI flavour perfectly.
Flaked almonds β a bit of crunch and healthy fats. Skip if nut-free (see Variations).
Raspberries β fresh or frozen both work. They add a tart contrast and look great on top.
How to Make Them
-
Preheat your oven to 170Β°C (fan-forced or conventional).
-
Mash the bananas in a large bowl until smooth.
-
Add the eggs, WPI, oats, and yoghurt. Mix everything together until well combined. The batter will be thick.
-
Pour into a lined baking tray (roughly 20x20cm or similar). Spread evenly.
-
Scatter the toppings β white chocolate chips, flaked almonds, and raspberries β across the top.
-
Bake for 20-30 minutes, or until the edges are golden and the centre is set. Check at 20 minutes.
-
Allow to cool completely in the tray before slicing into 12 squares.
Pro tip: Don't rush the cooling step. These squares firm up significantly as they cool β slicing them warm will leave you with a crumbly mess. Give them at least 20-30 minutes at room temperature, or pop them in the fridge for 15 minutes.
Batch tip: Make a double batch and freeze half. Layer squares between baking paper in an airtight container. They defrost in about 30 minutes at room temp, or 60 seconds in the microwave.
Nutrition Breakdown
Approximate values per square (based on 12 squares, using plain Greek yoghurt and a moderate amount of toppings):
|
Nutrient |
Per Square (approx.) |
|---|---|
|
Calories |
~175 kcal |
|
Protein |
~12g |
|
Carbohydrates |
~18g |
|
Fat |
~5g |
|
Fibre |
~2g |
Values are approximate and will vary based on your yoghurt brand, how many chocolate chips you use, and banana size. For a more precise count, plug your specific ingredients into a nutrition tracker like Cronometer or MyFitnessPal.
When to Eat Them
Pre-workout (60-90 min before)
A square or two gives you a solid mix of carbs for energy and protein to protect muscle. The oats release slowly, so you won't feel heavy going into your session.
Post-workout (within 60 min)
Pair a square with a protein shake or eat two squares for a convenient recovery snack. The protein and carb combo is exactly what your muscles want after training.
Brekkie on the go
Grab two squares and a coffee. Done. Each square is filling enough to hold you until lunch, especially with the oat and yoghurt base.
Afternoon snack
This is where these really shine. They're sweet enough to feel like a treat, but they won't send your blood sugar on a rollercoaster the way a biscuit or muesli bar would.
Variations & Swaps
Dairy-free: Swap the yoghurt for coconut yoghurt and use a dairy-free white chocolate chip. The PSA WPI is 99% lactose free, so it's already a good fit for most people with lactose sensitivity.
Nut-free: Skip the flaked almonds and replace with sunflower seeds or shredded coconut for a similar crunch without the allergen.
Chocolate lovers: Swap the white chocolate chips for dark chocolate chips. Works brilliantly with the caramel notes in the WPI.
Extra protein: Stir 1 tablespoon of almond butter or peanut butter into the base mixture. Adds roughly 3-4g of protein per batch (about 0.3g per square) plus extra healthy fats.
Fruit swap: Blueberries or sliced strawberries work just as well as raspberries. Frozen blueberries are especially good β they burst during baking and create little pockets of flavour.
