Imagine a guilt-free treat that satisfies your sweet tooth while packing a powerful nutritional punch. These Date & Walnut Oatmeal Bars are a game-changing breakfast or snack option that proves healthy eating can be absolutely delicious. Packed with natural sweetness from dates, hearty oats, and crunchy walnuts, these bars are a perfect blend of nutrition and flavor – no refined sugar or flour required!
Ingredients
Dry Ingredients
- 2 cups (180g) rolled oats
- 1 teaspoon (3g) ground cinnamon
- 1 teaspoon (4g) baking powder
- 1/4 teaspoon (1g) salt
- 1/2 cup (50g) chopped walnuts
Wet Ingredients
- 1 cup (160g) soft pitted dates (Medjool recommended)
- 3/4 cup (180ml) hot water
- 2 large eggs
- 1 cup (240ml) milk (dairy or non-dairy)
- 1 teaspoon (5ml) vanilla extract
- 2 tablespoons (30ml) melted coconut oil or butter
- 2 tablespoons (30g) unsweetened applesauce or mashed banana (optional)
Glaze
- 2 tablespoons (30ml) maple syrup or honey
- 1 teaspoon (5g) butter or coconut oil (optional)
- 1/2 teaspoon vanilla extract
- Pinch of cinnamon (optional)
Step-by-Step Instructions
- Preheat the oven to 350°F (175°C).
- Line an 8×8-inch (20x20cm) baking dish with parchment paper.
- In a large bowl, mix all dry ingredients together.
- Soak pitted dates in hot water for 5 minutes, then blend until smooth.
- In another bowl, whisk eggs, milk, vanilla, melted coconut oil, and date puree.
- Combine wet and dry ingredients, mixing until just incorporated.
- Pour batter into prepared baking dish.
- Bake for 30-35 minutes until golden and set in the center.
- For the glaze, mix maple syrup, optional butter, vanilla, and cinnamon.
- Drizzle glaze over warm bars before cooling.
Nutritional Information
- Serving Size: 1 bar
- Calories: Approximately 150-180 per bar
- Protein: 4-5g
- Fiber: 3-4g
- Total Fat: 8-10g
- Carbohydrates: 15-20g
Prep Time: 15 minutes Cooking Time: 30-35 minutes Total Time: 45-50 minutes Servings: 9-12 bars
Cooking Tips and Tricks
- Use Medjool dates for the best natural sweetness
- Ensure dates are fully blended for smooth texture
- Don’t overmix the batter to keep bars tender
- Let bars cool completely for easier cutting
- Use parchment paper overhang for easy removal
Variations and Substitutions
- Swap walnuts for almonds or pecans
- Use plant-based milk for dairy-free version
- Add dark chocolate chips for extra indulgence
- Replace coconut oil with avocado oil
- Use honey instead of maple syrup in glaze
Frequently Asked Questions
Q: Can I make these bars vegan? A: Yes! Use flax eggs, plant-based milk, and plant-based oil to make them completely vegan.
Q: How long do these bars stay fresh? A: Store in an airtight container at room temperature for 3-4 days, or refrigerate for up to a week.
Q: Are these bars kid-friendly? A: Absolutely! They’re a nutritious snack that kids will love.
Q: Can I freeze these bars? A: Yes, wrap individually and freeze for up to 3 months.
Q: Are these bars gluten-free? A: Use certified gluten-free oats to make them gluten-free.
Storage and Make-Ahead Tips
- Cool completely before storing
- Wrap individually for easy grab-and-go snacks
- Refrigerate for up to 7 days
- Freeze for long-term storage
- Bring to room temperature before serving
Enjoy these wholesome, delicious Date & Walnut Oatmeal Bars – a perfect balance of nutrition and flavor!
