These nutty, chewy oat squares are a healthy, whole food snack made from simple, clean ingredients like oats, banana, and apple. Packed with fiber, natural sweetness, and healthy fats, they make the perfect breakfast bar, pre-workout fuel, or diabetic-friendly treat.
✅ No added sugar
✅ No flour or dairy
✅ Gluten-free & vegan friendly
📌 Ingredients (8–10 bars)
- 100g oats (blended into oat flour) – about 1 cup
- 50g rolled oats – about ½ cup
- 1 apple, peeled and grated
- 1 ripe banana, mashed
- ½ tsp cinnamon (or to taste)
- 2 tbsp coconut oil (or olive oil/avocado oil)
- 40g chopped nuts or almonds (about ⅓ cup) – plus more for topping
🍽 Instructions
🔥 Step 1: Prep the Dough
1️⃣ In a large bowl, combine:
- Mashed banana
- Grated apple
- Oat flour + whole oats
- Cinnamon
- Melted coconut oil
2️⃣ Mix well until a thick, sticky dough forms.
🧺 Step 2: Shape the Bars
1️⃣ Line a small baking tray with parchment paper.
2️⃣ Spread the mixture evenly, pressing it down firmly into a rectangle (about ½ inch thick).
3️⃣ Sprinkle chopped nuts on top and lightly press them in.
⏲️ Step 3: Bake
1️⃣ Bake in a preheated oven at 180°C (350°F) for 20–25 minutes, or until golden and slightly firm.
2️⃣ Let cool before slicing into squares or bars.
🕰️ Nutrition (Per Bar – approx.)
- Calories: ~120
- Carbs: ~15g (mostly from oats and fruit)
- Fiber: ~3g
- Protein: ~3g
- Fat: ~6g
(Naturally sweet, no added sugar)
👩🍳 Pro Tips
✔ Use granny smith apples for extra tartness
✔ Add chia seeds or flax seeds for more fiber
✔ Want it sweeter? Add a few raisins or 1 tsp maple syrup
✔ For extra crunch: Toast the nuts before using
✔ Store in the fridge up to 5 days, or freeze for 1 month