Discover protein-packed vegan oat bars with berries. A nutritious breakfast treat blending oats, bananas, and antioxidant-packed superfoods. Whether you’re rushing off to work or after a nutritious snack, these vegan oat bars are your answer.
Highlights
🌾 Oats: A morning staple rich in complex carbs, fibers, and protein ensuring lasting energy.
💪 Health Benefits: Supports weight management, heart health, immunity, and nurtures skin.
🍚 Variety of Oats: Options include steel-cut, rolled, and quick oats.
🍌 Additional Ingredients: Features bananas for sweetness, chia seeds for protein, and antioxidant-rich berries.
🥜 Protein Boost: Incorporate pea protein powder and creamy peanut butter for protein punch.
Why Oats Are a Morning Must-Have
Do you ever find yourself scrambling for a quick breakfast before work or running late to your first Monday meeting? What if there was a solution to your morning madness?
Enter the healthy Berry Oat Bars! Packed with protein, fiber, and antioxidants, these oat slices are the perfect grab-and-go brekkie, mid-day snack, or anytime you need a quick and healthy bite.
Health Benefits of Oats
The star ingredient in these vegan oat bars is, without a doubt, the oats. Oats are a powerhouse of complex carbs, fibers, and protein. They provide sustained energy to keep you fueled until your next meal.
- Fiber: Oats are an excellent source of soluble fiber, especially beta-glucans, which can help reduce cholesterol and stabilize blood sugar levels.
- Proteins: They contain more protein than most grains, making them a good protein source for vegetarians and vegans.
- Vitamins and Minerals: Oats are rich in a range of vitamins and minerals including manganese, phosphorus, magnesium, iron, zinc, folate, and vitamins B1 (thiamin) and B5 (pantothenic acid).
Benefits of Oats
| Benefit | Description |
| Heart Health | Oats can help lower bad cholesterol (LDL) without affecting the good cholesterol (HDL). This can reduce the risk of heart disease. |
| Blood Sugar Control | The beta-glucans in oats can help stabilize blood sugar levels, making oats a beneficial food for people with type 2 diabetes. |
| Digestive Health | Oats are a good source of fiber, which can promote healthy bowel movements and prevent constipation. |
| Skin Health | Oats have been used for centuries in skincare. They can soothe irritated skin and are often found in products designed for eczema or dry skin.1 |
| Antioxidant Properties | Oats contain avenanthramides, which are unique antioxidants that can help reduce blood pressure by increasing the production of nitric oxide in the body. This gas molecule helps dilate blood vessels and leads to better blood flow. |
| Boost Immunity | The beta-glucans in oats can enhance the immune system’s response to bacterial infections. |
| Bone Health | Oats are a good source of calcium and phosphorus, which are essential for bone health. |
| Energy Boosting | Being a complex carbohydrate, oats provide a slow and steady release of energy, making them an excellent breakfast choice to start the day.2 3 |
| Weight Management | The soluble fiber in oats can help you feel full for longer, potentially aiding in weight management by reducing overall calorie intake. |
Variety of Oats: Which One to Choose?
Steel-Cut Oats: Also known as Irish oats, these are the least processed. The whole oat grain, or groat, is simply chopped into two or three pieces. This means they retain a nuttier flavor and a chewy texture. Nutritionally, they have a slightly lower glycemic index than rolled oats, which means they might have a slower impact on blood sugar. However, they also take the longest to cook.
Rolled Oats: Steamed and then rolled to flatten them. This process makes them cook faster than steel-cut oats. Their texture is a middle ground between steel-cut and quick oats, making them a versatile choice for these oat bars, providing a balanced texture that’s neither too chewy nor too soft.
Quick Oats: These are the most processed of the three. They’re pre-cooked, dried, and then rolled. This means they can cook up in minutes. If you’re short on time, quick oats might be your go-to for this recipe, but remember, they can sometimes result in a softer, mushier texture in baked goods.
Additional Ingredients in Vegan Oat Bars
Bananas
Bananas adds natural sweetness and flavor to these bars, while also act as a binding agent that eliminates the need for added oils or sugars. An excellent source of potassium, which can help regulate blood pressure and support healthy kidney function.
Chia Seeds
These tiny seeds are a true superfood. When combined with bananas, chia seeds help bind everything together while also adding an extra boost of protein, fiber, and omega-3 fatty acids.
Berries
And berries? They’re not just there for taste; they’re antioxidant-rich superfoods! Whether you go for fresh berries in season or opt for frozen berries, these little antioxidant powerhouses elevate these bars to a whole new level of goodness.
Power Up with Protein
Optional – For the protein kick, we go for pea protein powder and creamy peanut butter.
Pea Protein Powder
Pea protein is a high-quality, plant-based source of protein that can support muscle growth and repair. Studies have shown that pea protein can be as effective as whey protein in promoting muscle protein synthesis4, making it an excellent option for those following a plant-based diet or looking for alternative protein sources.
Peanut Butter
With approximately 2 to 3 grams of protein in just one tablespoon of peanut butter, it’s a fantastic addition to make these bars a truly protein-packed snack that will keep you energized and satisfied all day long.
Extra tip: If you’re aiming for fewer calories, powdered peanut butter is a fantastic option with reduced fat content.
As a result, powdered peanut butter also has a lower calorie content compared to regular peanut butter, which can be beneficial for those who are watching their calorie intake or counting the macros.
funkin healthy
Customize Vegan Oat Bars to Your Liking
- Nutty Delight: Incorporate crushed nuts such as almonds, walnuts, or cashews for an extra crunch.
- Chocolate Indulgence: Mix in vegan chocolate chips or cocoa nibs to satisfy your chocolate cravings.
- Fruit Fusion: Experiment with dried cranberries, raisins, or apricots to add bursts of natural sweetness.
🔗 Craving more groovy funkin morning delights? Dive into:
🥑 Protein Packed Avo Sourdough Toast: Why settle for ordinary toast when you can elevate it with avocado on sourdough bread with miso spread great for gut health? It’s a game-changer.
🌚 Charcoal-Powered Morning Oatmeal Bowl: Who said oatmeal had to be plain? Start your day with a detoxifying twist.
🌾 Creamy Amaranth Porridge with Raspberries: Fuel your day with Amaranth, a protein-rich superfood. Swap your ordinary oats for this nutritious, delicious alternative.
⬇️ FAQs
Can I opt for frozen berries over fresh ones? Absolutely! Frozen berries are a fantastic alternative. Just remember they might exude more moisture when baked, which may require adjusting your baking time.
Can I swap berries with other fruits? Of course! Fruits like diced apples or pears can provide an exciting flavor twist. Adjust quantities depending on the fruit’s moisture and sweetness.
What are some aternatives to chia seeds? While chia seeds elevate the bars’ nutrition, you can exclude them if preferred. Ground flaxseeds can be an excellent substitute, offering a similar binding property and nutritional profile.
Can I experiment with milk types? Almond, cashew, or coconut milk are popular alternatives, but if nut allergies are a concern, oat milk or rice milk can be a great choice.
I’m not a fan of peanut butter. Can I use another nut butter? Sure thing! Almond or cashew butter makes for wonderful alternatives.
How long can I store these bars?
Stored in an airtight container in the fridge, these bars stay fresh up to 5 days.
- https://www.jaad.org/article/S0190-9622(08)01792-1/fulltext ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9106631/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8229445/ ↩︎
- https://www.mdpi.com/2072-6643/13/2/661 ↩︎
Vegan Oat Bars | Protein-Rich Breakfast with Berries
Ingredients
- 2 cups oats 150g
- 2 bananas mashed
- 2 tbsp peanut butter
- 2 tbsp plant-based milk (e.g., almond, soy, oat)
- 1 tsp baking powder
- 1 tsp chia seeds
- a handful of chopped dates (optional)
- 1 scoop protein powder (optional)
- fruit of your choice (e.g., blueberries, strawberries, or apples)
- nuts of your choice (e.g., almonds, walnuts, or pecans) or shredded coconut
- a pinch of cinnamon
Instructions
- Preheat Oven: Preheat your oven to 180°C (350°F) and line a baking dish with parchment paper.
- Prepare Ingredients: Gather all your ingredients. Ensure bananas are ripe for best results.
- Mix Dry Ingredients: In a large mixing bowl, combine the oats, chia seeds, protein powder (if using) baking powder, and cinnamon.
- Incorporate Wet Ingredients: Add the mashed bananas, peanut butter, chopped dates, and plant-based milk to the dry ingredients. Mix until well combined.
- Add Fruits and Nuts: Gently fold in your choice of fruits, and nuts into the mixture.
- Transfer to Baking Dish: Pour the oat mixture into the prepared baking dish, spreading it evenly with a spatula.
- Bake: Place in the oven and bake for 15-20 minutes, or until the edges are golden brown and the center is set.
- Cool and Slice: Once baked, remove from the oven and allow it to cool for about 10 minutes. After cooling, slice into bars.
- Serve and Enjoy: Serve your oat bars as a delicious breakfast treat, on-the-go snack, or pre-workout boost!
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