These banana peanut butter oat bars are a quick, one-bowl recipe with minimal clean-up, using simple ingredients that are both delicious and nutritious. They are an excellent source of fibre and are naturally sweetened with honey, minimizing added sugars.
What makes these oat bars healthy and delicious?
Flax Seeds
Instead of eggs, this recipe uses ground flaxseeds, making it allergy-friendly while boosting heart-healthy benefits. Ground flaxseeds are more digestible than whole seeds, ensuring you get the full nutritional value. A single tablespoon of ground flaxseed (about 15mL) provides:
- 3g of fibre
- 2g of protein
- 2.5g of omega-3 fatty acids
- 4g of healthy fats
Health Benefits of Flax Seeds:
- Cancer Protection: Rich in lignans, a type of phytonutrient, flaxseeds may offer protective benefits against certain types of cancer
- Digestive Health: The high fibre content supports healthy bowel function and may help prevent constipation
- Heart Health: The alpha-linoleic acid, an omega-3 fat in flaxseeds, can contribute to heart disease prevention
Oats
Oats are whole grains that are packed with fibre, antioxidants, B vitamins, vitamin E, and healthy fats. Studies show that people who consume more whole grains tend to have a lower risk of heart disease, stroke, diabetes, certain cancers, and digestive issues. The soluble fibre in oats can help lower cholesterol levels and regulate blood sugar, while the fibre content also helps with weight management by promoting satiety.
For this recipe, be sure to use quick oats as they provide the best texture and moisture balance for the oat bars.
Bananas
Bananas are rich in potassium which can help with fluid balance and heart function. It also supports the proper functioning of our muscles, kidneys and digestive system. Bananas also contain inulin which is a type of fibre that may help healthy bacteria grow in your large bowel and prevent constipation.
Banana Peanut Butter Oat Bars
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
These bars are the perfect on-the-go snack, providing a great balance of fibre, healthy fats, and protein—all while being free from eggs and dairy!
Ingredients
- 1 ½ cups mashed overly ripe bananas (about 3-4 bananas)
- ½ cup natural peanut butter, unsalted
- ⅓ cup honey
- ¼ cup ground flaxseed
- 2 ¼ cups quick oats
- 1 tsp baking powder
- 1 tsp cinnamon
- 2 tsp vanilla extract
- ½ tsp salt
- ¼ cup mini chocolate chips
- Flakey sea salt for on top of the bars
Steps
- Preheat the oven to 350°F. Line an 8×8-inch baking pan with parchment paper.
- In a large bowl, combine mashed bananas, peanut butter, honey, ground flaxseed, oats, baking powder, cinnamon, vanilla extract, and salt. Stir until everything is well incorporated.
- Pour the mixture into the prepared baking pan, spreading it evenly.
- Sprinkle mini chocolate chips over the top.
- Bake for 18-23 minutes, or until the top is set and lightly golden.
- As soon as the bars are out of the oven, sprinkle with flaky sea salt.
- Let the bars cool for at least 15 minutes before cutting into squares.
Storage
- Freezer: for longer storage, freeze in an airtight container or freezer-safe bag for up to 3 months
- Counter: store in a covered container for up to 3 days
- Refrigerator: these bars can be kept in the fridge for up to 1 week
- Find out about flax seeds. Find Out About Flax Seeds – Unlock Food. (n.d.). https://www.unlockfood.ca/en/Articles/Fibre/Find-Out-About-Flax-Seeds.aspx
- All about oats. All About Oats – Unlock Food. (n.d.). https://www.unlockfood.ca/en/Articles/Heart-Health/All-About-Oats.aspxRecipe adapted from: https://reallifenutritionist.com/banana-peanut-butter-oat-bars/
- Recipe adapted from: https://reallifenutritionist.com/banana-peanut-butter-oat-bars/
