Healthy Banana Chickpea Oat Breakfast Bars Recipe
These healthy breakfast bars combine mashed bananas, chickpeas, oats, nuts, seeds, and dark chocolate chips to create a nutritious, protein-packed start to your day. Packed with fiber and natural sweetness, they are easy to prepare and perfect for on-the-go mornings or a wholesome snack.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 12 bars 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Ingredients
Scale
Main Ingredients
- 1 1/2 cups Mashed Banana (equivalent to 3 large ripe bananas)
- 1 can Canned Chickpeas, drained and rinsed (15 ounce can / 425g)
- 3/4 cup Peanut Butter
- 2 teaspoons Vanilla Extract
- 2 3/4 cups Old-Fashioned Rolled Oats
- 2 tablespoons Chia Seeds
- 1/2 cup Dark Chocolate Chips
- 1/2 cup Pumpkin Seeds
- 1/2 cup Almonds, chopped
Instructions
- Preheat and Prepare Pan: Preheat the oven to 350°F (180°C). Line a 9-inch square baking pan with parchment paper, ensuring some overhang on the sides for easy removal later. Lightly oil the pan with cooking spray and set aside.
- Prepare Chickpeas: Drain and rinse the canned chickpeas thoroughly over a sieve. Place them in a large bowl.
- Mash Chickpeas: Using a potato masher, mash the chickpeas into small pieces. Alternatively, pulse them a few times in a food processor to break apart. Set aside.
- Mash Bananas: Mash the ripe bananas until smooth. Pack into measuring cups to get exactly 1 1/2 cups.
- Combine Ingredients: In a very large mixing bowl, add the mashed bananas, mashed chickpeas, peanut butter, rolled oats, vanilla extract, chia seeds, pumpkin seeds, chopped almonds, and dark chocolate chips.
- Mix Thoroughly: Stir all ingredients well, pressing them together to form a sticky and thick batter that holds together.
- Transfer Batter: Pour the batter into the prepared baking pan and press evenly to spread. Optionally, sprinkle extra chocolate chips on top for additional sweetness.
- Bake: Place the pan in the preheated oven and bake for 30 to 40 minutes until the bars are dry, golden on top, and set.
- Cool Slightly: Remove from oven and let cool in the pan for 15 minutes. Then, lift the bars using the parchment paper overhang onto a cooling rack.
- Cool Completely: Allow the bars to cool for 1 hour on the cooling rack to set fully.
- Slice and Serve: Slice into 12 bars. Serve plain, or with mixed berries and a dollop of your favorite yogurt for a delicious breakfast or snack.
Notes
- For best texture, use ripe bananas with brown spots for natural sweetness and softness.
- Choose creamy or crunchy peanut butter based on preference; natural peanut butter works well.
- Ensure chickpeas are well rinsed to remove excess sodium from the canning liquid.
- These bars store well in an airtight container at room temperature for up to 3 days or refrigerated for up to a week.
- They can be frozen for up to 3 months; thaw before serving.
Keywords: healthy breakfast bars, banana breakfast bars, chickpea bars, peanut butter oats bars, homemade breakfast bars, nutritious breakfast