These Keto Oatmeal Breakfast Bars are stress-free and tasty. They are chewable, soft, and quite simple to make. These bars have healthy nuts, seeds, proteins, and fiber in each bar. You can prepare in only fifteen mins and everyone will love to have these bars in their breakfast. These Keto Oatmeal Breakfast Bars are perfect for breakfast and snacking. This breakfast bar is sugar and grain-free as well. Classic breakfast bars have high carb content and sugar levels, making them unhealthy to eat. But this is a keto version of breakfast bars with low carb content with just 2.9g net carbs per serving.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Course Breakfast
- Cuisine American
- Prep time fifteen minutes
- Cook time fifteen minutes
- Total time thirty minutes
- Serving sixteen bars
- Calories 243 kcal
EQUIPMENT:
- Parchment paper
- Baking dish
- Large mixing bowl
- Knife
INGREDIENTS:
- One cup of peanut butter
- Four cups rolled oats
- Six to seven bananas (medium)
INGREDIENT NOTES:
ROLLED OATS:
- I use a mixture of rolled oats and oats flour because it provides better smoothness to the bars. They are high in fiber and proteins and provide a chewy stability in the bars.
BANANAS:
- Bananas work as a sweetener in the bars. It also helps to provide moisture content to the bars. Fully ripened bananas are more sweet in taste and work better than normal ones. You can use the banana extract if you want to avoid bananas.
PEANUT BUTTER
- Peanut butter has a smooth texture and has no sugar added. Almond butter and cashew butter are also used in place of peanut butter. If there is a requirement for nut nut-free alternative you can also add the sunflower seeds butter as well. Peanut butter and sunflower seeds butter both works in the like ways.
Optional mix-ins
- You can add any keto-friendly maple syrup or honey. You can also add any kind of nuts like almonds, resins, or pistachio to the oatmeal breakfast bars.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
Preparation:
- Put the oven to heat at one-eighty degrees Celsius or three-fifty degrees Fahrenheit.
- Place the 8×8 inch parchment paper into the dish and grease it with the butter or oil.
- Make the bar batter
- Take a bowl and add all the dry and wet ingredients four cups of rolled oats, one cup of peanut butter and six to seven bananas, and some handful of optional mix-ins like almonds, pistachios, raisins.
- Add the keto-friendly sweetener like maple syrup and honey.
- Mix all the ingredients properly.
Bake the bars:
- Transfer the batter to the dish and bake it for fifteen minutes or until it becomes firm from the top.
- When it is baked, cool the bars completely before slicing it.
- Put the knife in hot water before slicing the bar.
- After it is cooled down completely, slice it with a sharp and hot knife for easy cutting.
TIPS:
- Pumpkin puree is also a great alternative to mashed bananas. You have to add maple syrup in more quantity because pumpkin puree is not sweet.
- You can also add gluten-free oats to make them gluten-free.
- To make it a protein-rich breakfast bar, you can add a quarter cup of protein powder of your choice.
- Vanilla extract, cinnamon powder, and banana extract can also be added to enhance its taste.
STORAGE INFORMATION:
Room temperature:
- These breakfast bars should be stored at room temperature in a packed box for days (two to three).
Fridge:
- You put these bars in a pack box for up to a week.
Freezer
- Place these bars in a jar (freezer-safe) for about six months.
FAQS:
Is there any substitute for peanut butter?
- You can use butter (almond), or butter (sunflower seeds) for a substitute (nut-free).
Is there any substitute of using oats?
- You use quinoa flakes or buckwheat flakes in place of oats.
What can I add instead of banana?
- If you don’t add banana, add pumpkin puree in place of it.
Are these bars egg-free?
- Yes, it is egg-free. Bananas do the work of binding in place of eggs.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS:
Servings 1 bar
Calories 212
Carbohydrates 20.3g
Proteins 7g
Fat 10g
Fiber 4g
Net carbs 14.5g
