Banana Breakfast Bars

Banana Breakfast Bars
Staff Writer

These are great breakfast bars because they're good for you, at 215 calories, have 4 grams of fiber, less than 7 grams of fat, and almost 9 grams of protein per bar. The textured vegetable protein and the peanut butter are what help up the amount of protein compared to other breakfast bars.
 

12
Servings
104
Calories Per Serving
Deliver Ingredients

Notes

*Textured Vegetable Protein (TVP) is a vegetarian source of protein made from de-fatted soy. You can find it in the bulk bins at a health food store (like Whole Foods) or near the quinoa, brown rice flour, etc. If you can’t find it or don’t want to use it, just substitute with an equal amount of oats.
These are egg-free, 100 percent whole grain, and can be gluten-free and nut-free. Use brown rice flour instead of whole-wheat flour, and use sunflower seed butter instead of peanut butter. The first time I made them, they were with brown rice flour and sunflower seed butter and they were just as delicious!
 

To read more recipes from Meme, visit her blog Living Well Kitchen

Ingredients

  • 2  Tablespoons  flax meal
  • 4  Tablespoons  water
  • 1 1/2  Cup  oats
  • 3/4  Cups  textured vegetable protein*
  • 1/2  Tablespoon  white whole-wheat flour
  • 2  Teaspoons  cinnamon
  • 3/4  Teaspoons  salt
  • 1 1/2  Teaspoon  baking powder
  • bananas, mashed
  • 2/3  Cups  milk
  • 1/2  Cup  maple syrup
  • 2  Teaspoons  vanilla extract
  • 1/2  Cup  peanut butter

Directions

In a small bowl, whisk together the flax meal and water. Set aside.

Preheat the oven to 350 degrees. Spray a 9-by-13-inch baking pan with nonstick spray. Set aside.

In a medium-sized bowl, stir together the oats, TVP, flour, cinnamon, salt, and baking powder. In another bowl, whisk together the mashed banana, milk, maple syrup, and vanilla. Stir in the flax mixture. Stir in the peanut butter until completely combined.

Add the oat/flour mixture to the banana mixture. Pour the batter into prepared baking pan. Bake in the preheated oven for 25-30 minutes or until edges are lightly browned and center is set.

Remove from oven and allow to cool completely before cutting into 12 bars.

Store these tightly covered in the refrigerator or freezer, but you can keep them at room temperature for up to 4 days.
 

Nutritional Facts

Total Fat
2g
3%
Sugar
10g
11%
Cholesterol
1mg
0%
Carbohydrate, by difference
18g
14%
Protein
3g
7%
Vitamin A, RAE
14µg
2%
Calcium, Ca
41mg
4%
Choline, total
8mg
2%
Fiber, total dietary
1g
4%
Folate, total
7µg
2%
Iron, Fe
1mg
6%
Magnesium, Mg
16mg
5%
Niacin
1mg
7%
Phosphorus, P
47mg
7%
Selenium, Se
1µg
2%
Sodium, Na
512mg
34%
Water
30g
1%

Banana Shopping Tip

Buying fruits in season when they are at the peak of their freshness make for great tasting food and can save you money.

Banana Cooking Tip

Don’t throw out your overripe fruit – instead blend into a smoothie or salad dressing, add to muffin batter, bake into a cobbler, or boil down with sugar and a little lemon juice to make jam.