Banana Breakfast Bars

Staff Writer
Banana Breakfast Bars

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
256
Calories Per Serving
Deliver Ingredients
Makes
12 bars

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
  • 2 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.
 

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.

Nutritional Facts

Total Fat
8g
12%
Sugar
14g
N/A
Saturated Fat
2g
8%
Cholesterol
1mg
N/A
Protein
14g
27%
Carbs
34g
11%
Vitamin A
7µg
1%
Vitamin B6
0.1mg
7.4%
Vitamin C
2mg
3%
Vitamin D
0.2µg
N/A
Vitamin E
1mg
5%
Vitamin K
0.3µg
0.4%
Calcium
141mg
14%
Fiber
6g
24%
Folate (food)
25µg
N/A
Folate equivalent (total)
25µg
6%
Iron
3mg
16%
Magnesium
105mg
26%
Monounsaturated
3g
N/A
Niacin (B3)
2mg
9%
Phosphorus
311mg
44%
Polyunsaturated
2g
N/A
Potassium
262mg
7%
Riboflavin (B2)
0.3mg
14.9%
Sodium
202mg
8%
Sugars, added
8g
N/A
Thiamin (B1)
0.2mg
12.5%
Zinc
1mg
9%