Banana Nut squares

banana nut square

This is a great post workout treat, best eaten around the workout window.  This is high in protein and will use up alot of meat exchanges, but its great for a meal on the go!


  • 1/2 very ripe mashed banana
  • 2 eggs
  • 1/4c cottage cheese
  • 1/2c rolled oats
  • 2c walnut meal (can substitute almond meal)
  • 6 scoops (150g) vanilla protein powder
  • 1/4tsp baking soda
  • 1/8 tsp salt
  • cooking spray

Preheat oven to 350.  Wisk the eggs and then combine with cottage cheese and banana.  Combine the oats, walnut meal, protein powder, baking soda and salt and stir until evenly mixed.   Slowly add the banana/egg mix to the dry ingredients until incorporated.  Lightly coat a 9X9 baking dish with spray and tranfer mixture to pan.  Bake for 10 to 15 minutes (or until a toothpick comes out clean from edges).  Be careful not to over bake as the squares will dry out.  Coo, portion, an store in fridge or freezer, individually wrapped.

Serves 4 large or 8 small

Nutritional info:

Large: 568 calories, 30g fat, 30g carbs, 46g protein

TNT exchanges: 6 fat, 2 starch, 6.5 protein

Small: 284 calories, 15g fat, 15g carbs, 23g protein

TNT exchanges: 3 fat, 1 starch, 3 protein


NOTE: pictures contains raisins, you can always add stuff, but keep in mind it could change the exchange values


About mandyfitness

fitness trainer and certified nutritionist ISSA Certified Personal Trainer ISSA Certified Sports Fitness Nutritionist MS Biology Clemson graduate student of Biology (Summer 2016) Spinning instructor Group Fitness instructor
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