Breakfast/ Low-Calorie/ Recipes

Healthy Filling Vegan Soft Breakfast Bars

Healthy Filling Vegan Soft Breakfast Bars
These Healthy Filling Vegan Soft Breakfast Bars are sweet, soft and hearty. Not to mention that they are pretty easy to make!
My opinions about breakfast bars might be strong. I like them to be full of good for you ingredients, with a bit of indulgence too because you have to start your day the way you mean to go on, and what is life without a little indulgence?




I like them to be slightly chewy, soft but dense and hearty, transportable so you can grab and go if necessary or stuff them into lunchboxes, and they should taste like dessert even though they are secretly healthy. Kind of like my 5-Seed & Nuts Incredibly Healthy Cookies.

And I am really liking this Healthy Filling Vegan Soft Breakfast Bars recipe because it checks all those boxes.

Hanging out in them you will find all of these wholesome and filling ingredients:

  • oats
  • almond flour (or wholewheat flour if you prefer)
  • natural peanut butter (or other nut butter of choice)
  • bananas
  • dates
  • nuts (or seeds instead if you prefer)You won’t find any refined flour, refined sugar (except in the optional chocolate chips), or any added oil.They are really quick and easy to make. The most difficult part happens when they come out of the oven and cool down and you have the really difficult decision of whether to cut them into reasonably sized bars or ridiculously huge bars. No judgment here no matter what you decide!

Ingredients:

Wet Ingredients:

270 g / 2 medium very ripe bananas, (they should measure about 8 inches each).

¾ cup / 192 g natural peanut butter, or any other nut or seed butter

1 teaspoon vanilla extract

¼ cup / 60ml maple syrup

Dry Ingredients:

½ cup / 63 g almond flour, see notes for alternatives below

½ teaspoon ground cinnamon

2 cups / 200 g rolled oats, sometimes called old-fashioned oats. Use certified gluten-free oats for GF

½ cup / 70 g chopped nuts, or seeds (see notes for suggestions below)

½ packed cup / 90 g finely chopped pitted dates, (about 12 to 13 dates)

For Topping (optional)
½ cup / 90 g vegan chocolate chips, or press pumpkin seeds

Method:

1. Preheat the oven to 350°F (175 °C) and line an 8 x 8-inch pan with parchment paper.
Add the wet ingredients to a food processor or blender and blend until completely smooth. If you don’t have a blender or food processor, mash the bananas really well with a fork, then beat in the peanut butter, vanilla, and
maple syrup until they are all smooth and well combined.

2. In a large bowl add the oats, flour, baking powder, salt, and cinnamon and stir together to combine. Add the chopped dates and the nuts and stir them through. If the dates get a bit clumpy, break them apart with your fingers.

3. Add the blended liquid mixture to the bowl of dry ingredients and stir them together well, then spoon into the baking pan, pack it down and even out the top with a spatula.

4. Sprinkle over the optional chocolate chips, press them just a little with your hands, then put into the oven and bake for 30 minutes.
Allow to cool in the pan, then cut into bars.

Notes:

Switch out the almond flour for gluten-free flour, oat flour, all-purpose flour or spelt flour.

Use any chopped nuts you like or a mixture of your favorites. Walnuts, hazelnuts, and pecans all work well.

How to make nut-free Breakfast Bars

To keep the bars nut-free, use pumpkins seeds or sunflower seeds instead of the nuts, or just omit the nuts.

Storage:

Store the bars in an airtight container in the fridge. They should keep well for up to 7 days.

Nutritional information assumes the entire recipe is cut into 12 bars and includes the optional pumpkin seeds.
Estimated nutrition per serving:
Calories: 246kcal | Carbohydrates: 23g | Protein: 7g | Fat: 9g | Saturated Fat: 2g | Sodium: 208mg | Potassium: 302mg | Fiber: 4g | Sugar: 14g | Vitamin A: 12IU | Vitamin C: 2mg | Calcium: 54mg | Iron: 1mg

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