These healthy breakfast bars are the ultimate meal prep for a quick breakfast or healthy snack the whole family will love! They’re filled with creamy peanut butter, rolled oats, pumpkin seeds, and dried fruit. Make them on Sunday, pop them in the fridge, and enjoy them all week long.
If you are a busy bee like me, these breakfast bars make for a great breakfast on the go when you don’t have time in the morning! They pair perfectly with our easy vegan beverages like Cold Brew and Easy Vegan Matcha Latte (3-Ingredients + Date-Sweetened) and are guaranteed to give you the boost of energy you need to have a productive week.
Ingredients You’ll Need + Substitutions
The best part of these wholesome bars is they are incredibly customizable and made with basic ingredients. We’ve shared our favorite way to make these bars, but we’ve also listed several substitutions and favorite add-ins you can try. Use this recipe as a guide and adjust it to suit your personal taste and dietary needs.
Medjool dates: Many breakfast bars, especially in grocery stores, are filled with refined sugars. These healthy breakfast bars are instead sweetened with highly nutritious Medjool dates and add a natural sweetness and chewy texture.
Old-fashioned oats: Similar to our Vegan S’mores Granola Bars, we recommend making these healthy breakfast bars with rolled oats. It will give them enough texture without being too soft or dense. Save the quick oats for making our healthy oatmeal breakfast bar recipe.
Nut butter: Our favorite to use is natural, smooth unsalted peanut butter, but feel free to use any nut butter. Almond butter, cashew butter, or nut butter blends like NuttZo would be great alternatives. Or, if you are nut-free, use your favorite seed butter.
Cinnamon and vanilla: These ingredients add flavor and sweetness without being overpowering. If desired, you can swap the cinnamon for a pumpkin pie spice blend or another extract, such as almond extract.
Pumpkin seeds: These powerhouses are nutrient-dense and rich in antioxidants. If desired, you can replace these seeds with sunflower seeds, chopped almonds, chopped pecans, or hemp seeds.
Dried cranberries (craisins): Add a touch of sweetness and an additional boost of nutrition. Suitable substitutes include raisins, golden raisins, dark chocolate chips, vegan white chocolate chips, etc.
Equipment Needed
Food processor
Parchment paper
Small baking dish (we used a 6-cup Pyrex dish measuring 2x8x6 inches)
Spatula
Plastic wrap or reusable wrap
How to Make Healthy Breakfast Bars
Process the dates and oats. Place the Medjool dates and rolled oats in a large cup food processor. Process on high until they are finely chopped and uniform.
Add peanut butter, cinnamon, vanilla, and salt. Process again until well combined, scraping down the sides as needed. You’ll know it’s ready when the mixture sticks together when pressed together between your fingers. If it is not sticking together, add 1 tablespoon of water at a time until it reaches that consistency.
Pulse in the pumpkin seeds and cranberries. Be careful not to over do it – pulse just enough times until the seeds and dried fruit are evenly incorporated.
Transfer to a lined baking sheet. Pour the breakfast bars mixture into the prepared pan of choice and spread it into an even layer, pressing down as you go. We find this easiest to do using a wet spatula to prevent sticking.
Chill overnight. Tightly cover the baking dish with plastic wrap or reusable wrap and refrigerate overnight, or for a minimum of 2 hours.
Cut into bars. Using the parchment paper, lift the breakfast bars from the dish and cut into 8 protein bars or squares. Enjoy!
Storage Instructions
These breakfast bars will store best in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 2 months. When storing, it can be helpful to place a sheet of parchment paper between layers of bars to prevent sticking.
If frozen, transfer the bars to thaw them in the refrigerator or at room temperature until softened, then enjoy as usual.
Recipe FAQs
Are these breakfast bars gluten-free?
If you use gluten-free certified rolled oats, these breakfast bars are gluten-free. Oats are naturally gluten-free in and of themselves but are often cross-contaminated with glutinous grains such as wheat. If you are gluten-intolerant or making these bars for a gluten-free friend, it is important to purchase oats with a gluten-free certification.
Do breakfast bars fill you up?
These gluten-free bars are packed with wholesome ingredients that will help keep you full until lunch. They contain healthy fats, high-fiber dates, whole-grain oats, and plant-based protein, making them a great snack and the best breakfast bars for busy mornings.
How do you make these bars stick together?
The best way to make sure your bars are the right consistency is to use runny nut nutter and soft, ripe Medjool dates. If either of these ingredients are hard and dry, it will be difficult to make them moist and sticky.
More Healthy Breakfast Recipes You May Enjoy:
Blender Oatmeal Pancakes – made with just a handful of protein-packed, whole-food ingredients.
Oatmeal Breakfast Bars (Gluten-free + 9-Ingredients) – if you love these healthy breakfast bars, you’ll love this oatmeal twist!
Pumpkin Spice Moringa Energy Bars (Easy & Gluten-free) – more energy bars loaded with nutrient-dense ingredients.
Vegan Carrot Cake Granola Bars w/ Cream Cheese Frosting {gluten & oil-free} – a healthy, naturally-sweetened spin on carrot cake.
Gluten-Free Lemon Poppyseed Breakfast Cookies (10-Ingredients + 1-Bowl) – if you’re interested in protein-packed breakfast cookies, you’ll love these bright, spring cookies!
Make sure you tag us on Instagram @sweetsimplevegan and @consciouschris and hashtag #sweetsimplevegan if you recreate any of our recipes, we love to see your photos!
These healthy breakfast bars are the ultimate meal prep for a quick breakfast or healthy snack the whole family will love! They’re filled with creamy peanut butter, rolled oats, pumpkin seeds and dried fruit. Make them on Sunday, pop them in the fridge and enjoy all week long.
Ingredients
2 cups (350g) pitted medjool dates* (see notes)
2/3 cup (71g) organic gluten-free rolled oats
1/2 cup smooth unsalted peanut butter* (see notes)
1/2 teaspoon cinnamon (or pumpkin pie spice)
1/2 teaspoon vanilla extract
1/4 teaspoon salt* (see notes)
1/4 cup (32g) pumpkin seeds
2 heaping tablespoons (24g) dried cranberries
Instructions
Line a small baking dish with parchment paper. We used a 6 cup Pyrex dish measuring 2 x 8 x 6 inches
To a food processor, add in the dates and oats. Process on high until finely chopped and uniform.
Add in the peanut butter, cinnamon, vanilla, and salt. Process until well combined, scraping down the sides if needed. You’ll know it’s ready when the dough sticks together when pressed between your thumb and pointer finger. If the dough does not, blend 1 tablespoon of water in at a time until it reaches that consistency.
Lastly, add in the pumpkin seeds and cranberries and pulse them into the mixture just until incorporated.
Pour the mixture into the lined baking dish and spread it out evenly into the dish, pressing it down while doing so. We suggest using a wet spatula to do this to prevent sticking.
Cover the dish and place it into the refrigerator for at least 2 hours, preferably overnight.
Remove from the dish and cut into bars or squares. We cut ours into 8 bars.
Store in an airtight container in the fridge for a week.
Notes
If your dates are not soft, soak them in warm water for 10 minutes, Drain before using.
If you are using salted peanut butter, you can omit the additional 1/4 teaspoon of salt in the recipe.
If you happen to be allergic to peanuts, you can always sub the peanut butter for almond butter or cashew butter. If you are allergic to nuts altogether, you can always sub the nut butter for sunflower seed butter.
Feel free to sub out the seeds and dried fruit according your taste preferences, but this is our favorite way to make them.
Prep Time:2 hours 15 minutes
Category:Breakfast, Fall
Method:No Bake
Cuisine:Vegan, Gluten-free
Nutrition facts label provided by Nutri Fox.
Disclaimer: The nutritional information shown is an estimate provided by an online calculator. It should not be considered a substitute for a professional’s advice. This page may contain affiliate links, which simply means that we earn a commission if you purchase through those links, but your price remains the same. Thank you for supporting Sweet Simple Vegan!
The post Healthy Breakfast Bars (Vegan & Gluten-Free) appeared first on Sweet Simple Vegan.
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Frequently Asked Questions
Can you build muscles on a plant-based food?
Yes, it's possible to build muscle using a plant-based diet. A vegetarian diet doesn't necessarily mean that you can have less muscle, but the type of food one eats will play a significant role in building muscle strength and size. Plant-based diets can include legumes (beans/lunch/peas), doves/sintan, nuts, nutritional yeast and tofu. Combined with regular exercise and proper supplementation of vitamins and minerals, a properly balanced plant-based diet can help you reach your fitness goals while promoting better overall health. Processed foods are often loaded with harmful additives and preservatives, so it is better to eat whole foods than processed ones. For consistent gains, it is important to eat enough protein each day. To do this, you can include foods such as quinoa, flaxseed oils, and nut butters into your daily diet. Meeting with a nutritionist specializing in plant-based nutrition can be beneficial regardless of whether you are trying to gain muscle mass or maintain your current physique and health status.
Can I Eat Meat on A Plant-Based Diet?
Plant-based diets allow for certain foods that are not made up of animal products, such as fish, meat, and poultry. People on a plant-based lifestyle can still eat eggs and dairy in moderation. Additionally, many options are available for people looking to transition to a plant-based diet that is flavorful and protein-packed without including animal products. Plant-based diets rely on fresh fruits, vegetables, legumes like beans, lentils, nuts, seeds, and fortified foods, such as coconut milk and non-dairy almond milk.
There are many grocery stores that sell vegan products. Many soy-based meats, such as seitan (wheat Gluten), tempeh ("fermented soybeans"), and mock duck (made from mushrooms), can mimic traditional meat dishes' flavor and texture. You can get a vegetarian burger made from black beans and quinoa, which are very similar to beef burgers.
People who prefer plant-based meals to their carnivorous favourites will find many alternatives. Some vegan substitutes include coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten--all delicious. Although some processed forms fermented mushrooms can taste just like meat, when cooked correctly, they have significantly lower water consumption than livestock production. These alternative options can replace any meat one may have consumed in the past, making the transition to a plant based diet easier.
Are plant-based diets eco-friendly?
The health and environmental benefits of plant-based diets is increasing. A plant-based diet is more sustainable than eating foods from animal sources. It generally produces less pollution and generates fewer greenhouse gasses. A plant-based diet also takes up fewer resources as plants are typically grown with fewer inputs than animal products. Animals that are raised commercially often need large amounts to water, land, as well as fossil fuel resources. Because some environmental impacts of livestock production are linked to global warming, it's possible to reduce your carbon footprint by including more plant-based foods in your weekly rotation.
Are there any celebrity or athlete advocates of a plant-based diet?
Yes, celebrities and athletes are big supporters of a plant based diet. Kyrie Irving is a NBA player. Lewis Hamilton is a Formula 1 World Champion. Natalie Portman is an actress. Meghan Trainor is a singer. Kenneth Farrow is the NFL running back. Each has embraced the vegetarian/vegan lifestyle for their reasons and achieved impressive results as an athlete or in their artistic endeavours. Actress Alicia Silverstone wrote a book called Kind Diet about her experience with veganism. Novak Djokovic, a tennis professional, credits his achievements to his unusual eating style of eating primarily organic vegan food at competitions. His statistics have greatly improved since then. The significant characteristics that all four professional athletes have identified include a greater energy level, faster healing from injuries, and improved health and wellbeing. Plant-based diets are a powerful tool to improve athleticism, as demonstrated by the success stories.
Statistics
A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
How to make the transition from a plant-based diet easy without feeling overwhelmed
Although it can seem daunting to switch to a plant based diet, it is possible with the right preparation and education. To start, take baby steps and gradually incorporate the necessary dietary changes - replacing animal proteins with plant-based proteins, for example. Opt for whole foods rather than processed substitutes, as they are generally healthier and more filling.
You can get the best results from meal planning and meal prep if you are dedicated. Map out your meals in advance to plan what you will need to buy and how long to prepare each dish. Multi-cookers and slow cookers can be a great investment. Batch cooking allows you to make multiple meals in one sitting.
Don't be afraid to try new flavours. Try different cuisines to add variety to your vegetarian diet. It is better to make a grocery checklist based on recipes than relying on impulse purchases at the grocery shop. It will be easier to make the switch if you have the right ingredients and some helpful preparation tips.
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