5 ingredient Blueberry Oat Breakfast Bars {vegan, sugar-free, oil-free, gluten-free}

Name: 5 ingredient Blueberry Oat Breakfast Bars {vegan, sugar-free, oil-free, gluten-free}
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: American
Ingredients: 2 and 1/2 cups (225 g) rolled oats (certified GF, as needed), divided; 3/4 cup (175 mL) mashed very ripe banana; 1/4 cup (26 g) flaxseed meal; 3 tablespoons (45 mL) water; 1/4 teaspoon fine sea salt; 2 cups (500 mL) blueberries (fresh, or frozen (thawed)); 1 tablespoon tapioca starch or arrowroot starch (cornstarch will work, too); (Pptional) Pinch of sea salt

6 steps

Prep:10minCook:30min

Have a very good morning with one of my 5-ingredient, easy-to-make blueberry oat breakfast bars that are vegan, added sugar-free, oil-free, and gluten-free. Each bar has only 75 calories and the recipe can be customized as much as you like. Flax substitute: If you cannot eat flax, replace it with an equal amount of ground chia seeds or almond meal/flour. Banana Substitute: An equal amount of applesauce can be used in place of the banana. It will not be sweet, so you may want to add a bit of sweetener (of your choosing) to taste.

Updated at: Thu, 17 Aug 2023 12:16:46 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories79.2 kcal (4%)

Total Fat1.8 g (3%)

Carbs14.4 g (6%)

Sugars2.6 g (3%)

Protein2.4 g (5%)

Sodium37.1 mg (2%)

Fiber2.6 g (9%)

% Daily Values based on a 2,000 calorie diet

Ingredients

16 servings

225grolled oats

certified gf, as needed, divided

¾ cupbanana

mashed, very ripe

¼ cupflaxseed meal

45mlwater

¼ teaspoonfine sea salt

500mlblueberries

fresh, or frozen, thawed

1 tablespoontapioca starch

or arrowroot starch, cornstarch will work, too

sea salt

Instructions

Step 1

Preheat oven to 350F (175C). Line an 8 inch (20 cm) square baking pan with parchment paper and spray with nonstick cooking spray. Set aside.

Baking sheet

Parchment paper

OvenPreheat

Step 2

Oat layers: In a food processor, process 1 and 1/2 cups (135 g) of the oats into a fine flour. In a large bowl, combine (use a fork) the oat flour, remaining 1 cup (90 g) oats, banana, flaxseed meal, water and salt until combined and crumbly.

Fork

Food ProcessorMix

Step 3

Filling: In a large bowl, coarsely crush the blueberries with a fork. Sprinkle the arrowroot over berries and stir to combine. If desired, add a pinch of salt.

Fork

Step 4

Assembly: Firmly press half of the oat mixture into the prepared pan, evenly tamping down. Evenly spread with the blueberry filling. Coarsely crumble remaining oat mixture over filling.

Step 5

Bake in the preheated oven for 25 to 30 minutes or until filling is bubbly and topping is golden. Cool completely, in the pan, on a wire rack. Refrigerate until cold.

OvenHeat

Step 6

Remove from pan and cut into 16 bars.

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