Ashley’s breakfast oat bars
I have made several adaptions to these bars over the years but I have recently enjoyed my adaptions far better than any others. I updated this recipe today to reflect my favorite (and easiest) way to make these bars. I find coconut milk to be my go-to milk substitute for these bars. I have definitely noticed a difference btw coconut milk and almond milk in this recipe. And, although I experimented with different nut butters, peanut butter remains absolutely essential to these bars tasting good.
My final recipe on here reflects a few priorities: low fodmap (of course!), low sugar, good fats, as much protein as I can pack in, and great mouth-feel. I hope you enjoy the updated version!
I literally eat these every single morning.
When I wake up, I need a cup of coffee and something to eat. Because I am both very tired and very hungry in the morning, I need something that I can grab from the fridge or cupboard and eat right away while I drink my coffee like a zombie in front of the TV.
Those of you on low fodmap know that this is very hard to come by- quick, easy, and good for your gut. I made these up one day and they meet my needs. I’ve adapted them over time, but in general I try to keep the recipe full of cheap and low calorie, low fat ingredients. It ends up turning out like a hybrid muffin, brownie, granola bar… haha.
Depending on what ingredients I have lying around, I will adapt this recipe very freely and it always turns out, it’s just a slightly different texture each time. Either way, it makes a great quick breakfast with a cup of coffee.
Here is my favorite version:
3 ripe bananas, mashed
12 oz. unsweetened coconut milk (Trader Joe’s has the best price in the dairy aisle!)
2 eggs, beaten
1 1/2 t. vanilla extract
1 t. cinnamon
1 T. truvia sweetener
2 heaping T. rice protein powder (I use plain NutriBiotic from Whole Foods)
If you don’t have protein powder, you can omit it. And you can also omit the coconut oil.
1 cup spelt flour (or just anther cup of oats)
5 cups old-fashioned oats
2 T. flaxseed meal
2 T. coconut oil, melted
3 T brown sugar
1 t. salt
1/2 cup creamy peanut butter (I use Skippy Natural)
- Pre-heat oven to 350 degrees
- In your kitchen-aid stand mixer, using the white triangle blade, mix ripe bananas in order to mash them. Add coconut milk.
- In a separate small bowl, mix eggs with a fork. Add beaten eggs to banana & coconut milk mixture.
- With machine running on low: Add vanilla extract, cinnamon, truvia sweetener, and rice protein powder.
- Add spelt flour and 2 cups of oats. Add flaxseed meal, coconut oil, brown sugar, and salt. Add the last 3 cups of oats.
- Add peanut butter. (Tip: heat peanut butter in the microwave for it to pour smoothly. Also, when I am pregnant I add homemade walnut butter to add more omega 3’s. Lastly, for ease of measurement, place mixing bowl on a food scale and zero. Add aprox. 128 g. of peanut butter to the mixing bowl – most peanut butters are 32 g. for 2 T.) Mix to combine.
- Line a brownie pan with foil and spray with oil. Add batter and spread it evenly. Batter will be sticky and thick.
- Bake at 350 degrees for aprox. 37 minutes
- Cut into 2-3 inch squares. Freeze 2/3 of the batch, refrigerate the other 1/3 that you’ll be eating sooner. It makes enough for about 2-3 months