• Skip to main content
  • Skip to primary sidebar
Prepare + Nourish logo
menu icon
go to homepage
  • Home
  • Recipes
  • About Me
  • Privacy Policy
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Home
    • Recipes
    • About Me
    • Privacy Policy
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Breakfast » Soaked Oatmeal Breakfast Bars (Sugar Free)

    Soaked Oatmeal Breakfast Bars (Sugar Free)

    Jan 21, 2016 · 32 Comments

    Jump to Recipe Print Recipe

    Some mornings are well, just plain tough.  As hard as I try to have a hot breakfast ready for my kids in the morning, I sometimes miss the mark.  And then there's the husband.  His days begin at a brutal 4:30 in the morning when he gets his biking gear ready for his commute to work.  I try to prepare his breakfast the night before and that usually consists of a quart size mason jar of bone broth, sometimes some sort of egg muffin or two, and sometimes a breakfast bar of sorts.  Like this one.

    Soaked Oatmeal Breakfast Bars - sugar free! Lightly sweetened with overripe bananas and a touch of plump raisins is all that's needed to get you going.

    It is completely sugar free.  If it seems a little bland to you, you are more than welcome to dunk drizzle these bars with chocolate ganache, but I prefer to keep them plain as they serve their breakfasty job well that way.

    [Tweet "Well soaked oatmeal, lightly sweetened with overripe bananas makes for a simple breakfast win!"]

    Soaked Oatmeal Breakfast Bars - sugar free! Lightly sweetened with overripe bananas and a touch of plump raisins is all that's needed to get you going. Soaked grains for optimal digestion and nutrient absorption.

    {{This post may contain affiliate links.  The price remains the same for you.  Thank you for blessing my family.}}

    Soaking Oats?

    Grains, nuts and legumes are seeds and seeds are meant to pass through our system undigested because of the built in anti-nutrient property.  These anti-nutrients are called phytic acid and they are designed to make seeds difficult to digest.  These same compounds hinder active enzyme activity during digestion making it hard to absorb all the nutrients in the seed.  When you soak grains, nuts or legumes, you are essentially kick starting the sprouting process and makes the seeds more digestible and helps your body to obtain all the nutrients in the food.

    Traditionally, the process of soaking and sprouting has been the golden standard in many cultures.  Some argue that there really is no need to go through the trouble of soaking and sprouting.  Whether or not soaking grains provides any benefits may be debatable but I know that personally, I fare better when grains are soaked prior to cooking.  Oats, in particular are notorious for being very hard on the digestion, for us anyways.  I always, always soak them for at least 12 hours, often more.  If they're not soaked, I go with an easier to digest grain like white rice or buckwheat.

    Speaking of buckwheat....

    Because oats are low in enzyme phytase, they are unable to break down the phytic acid that binds to the nutrients.  Enter buckwheat.  This humble seed is high in phytase and helps the oats neutralize the phytic acid making for better nutrient absorption and easier digestion.
    If using whole buckwheat groats, go for the full 24 hour soaking to give the phytase enough time to do its job.  Or you can slightly grind or crack the buckwheat groats in a coffee grinder and get away with soaking for only half that time.

    Soaked Oatmeal Breakfast Bars - sugar free! Lightly sweetened with overripe bananas and a touch of plump raisins is all that's needed to get you going. Soaked grains for optimal digestion and nutrient absorption.

    Breakfast Bars

    This can be prepared the night before and left in the refrigerator overnight to be tossed in the oven the next morning for a hassle free breakfast.  You do want to time it right, though, considering the process of soaking the oats and buckwheat.  If you are cooking them straight from the fridge, add an additional 5-10 minutes to the cooking time and be sure not to put the cold pan/dish in the oven.  I would place the dish in the oven first during preheat and allow it to warm up to temperature along with the oven so to avoid drastic temperature change in the pan.  I learned this the hard way.

    About 12-24 hours before you want to bake these, rinse and soak your grains in slightly-warm water with some acidic medium (yogurt, lemon juice, apple cider vinegar).  This will help the phytase to break down the phytic acid in the oats.  After soaking, rinse them well in a colander and drain water well.  I usually let them sit in a sieve while I prepare the rest of the ingredients.

    Soaked Oatmeal Breakfast Bars - sugar free! Lightly sweetened with overripe bananas and a touch of plump raisins is all that's needed to get you going. Soaked grains for optimal digestion and nutrient absorption.

    Beat eggs on medium-high speed until foamy which should take you about 4 minutes.  Add bananas and continue to beat until combined well.  Add the rest of the ingredients in the order that they are listed and mix for another minute.  Add soaked grains and mix for another 30 seconds, just enough to combine well.  Add the raisins and stir by hand.  Pour contents in a greased 9X13 dish and bake at 350 degrees F for 40 minutes.  Remove from oven and allow to cool.

    You can store them in the refrigerator in an airtight container or freeze them and pull them out as needed.  I cut them into bars and stack them in a tall tupperware container with parchment paper between the layers.  They freeze well for hectic mornings.  Either pull a few out the night before to thaw out or toss them in a convection oven for 10-15 minutes.

    Soaked Oatmeal Breakfast Bars (Sugar Free)

    Anya @ Prepare & Nourish
    4 from 16 votes
    Print Recipe Pin Recipe
    Prep Time 20 mins
    Cook Time 40 mins
    Total Time 1 hr
    Servings 20 bars

    Ingredients
      

    For soaking the night before:

    • 1 ½ c. gluten free steel cut outs
    • ¼ c. raw buckwheat groats
    • 2 T yogurt OR 1T lemon juice OR 1T apple cider vinegar
    • 4 c. room-temperature water
    • 4 eggs
    • 2 overripe soft bananas
    • 1 c. milk of choice
    • ⅓ c. coconut flour
    • ⅓ c. melted butter
    • 2 t vanilla
    • 1 t baking soda
    • ½ t real salt
    • 1 c raisins

    Instructions
     

    -24 hrs before making Breakfast Bars:

    • Rinse oats and buckwheat groats well under running water. Place into a large bowl (grains will expand), add yogurt and water. Mix well and set aside for 12-24 hours.

    Breakfast Bars:

    • Preheat oven to 350 degrees F. Grease 9X13 pan with coconut oil or butter.
    • Drain grains well. Rinse them again from the acidic medium under running water. Leave them in a mesh sieve over a bowl while preparing remaining ingredients.
    • Mix eggs on medium-high speed until foamy (approximately 4-5 minutes). Add bananas and mix for another minute to combine well.
    • Add the grains and rest of the ingredients, except for raisins. Combine well but don't overbeat. Fold in raisins by hand.
    • Bake at 350 degrees F for 35-40 minutes. Allow to cool, then cut into bars.
    Nutrition Information
    The information shown is an estimate provided for your convenience by an online calculator. It should not be considered as a substitute for a professional nutritionist's advice. See our complete Nutritional Information Disclaimer.
    ©Prepare and Nourish • Content and photographs are copyright protected. Sharing of this recipe is encouraged and appreciated but please do NOT screenshot or copy/paste complete recipes to websites or social media.
    DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Mention @prepareandnourish and be sure to tag #prepareandnourish!

    Soaked Oatmeal Breakfast Bars - sugar free! Lightly sweetened with overripe bananas and a touch of plump raisins is all that's needed to get you going. Soaked grains for optimal digestion and nutrient absorption.

    Let's connect! I share more personal, daily snippets of life on Instagram, insightful articles and awesome recipes on Facebook and pin away like it's going out of style on Pinterest.

     

    This post has been shared on: Funtastic Friday | FoodieFriDIY | Let's Get Real Friday | Sweet & Savory Saturdays | Simply Natural Saturdays |  Thank Goodness It's Monday | Homemade Mondays | What'd You Do This Weekend | Healthy, Happy, Green & Natural | Anti-Procrastination Tuesday | Homestead Blog Hop | Raising Homemakers | Allergy Free Wednesday |

    Related posts:

    pumpkin bars stacked on topGluten-Free Pumpkin Bars Recipe Perfect Rice in the Instant Pot -Easily prepare perfect rice for maximum absorption and nutrition in your electric pressure cooker. Instructions for both soaked rice and regular rice.How to Cook Perfect Rice in Instant Pot (instructions for soaked Rice and Regular) Sheet pan hash browns, bacon and eggsSheet Pan Breakfast Nourishing Chicken Noodle Soup (Gluten Free, Paleo suggestions!) - Nourishing and full of detoxifying properties, this Gluten-Free Chicken Noodle Soup is made easily with just 8 ingredients. Make this grain-free (paleo, keto, low-carb) and use vegetable noodles. #glutenfree #chickennoodlesoupNourishing Gluten-Free Chicken Noodle Soup (Egg Free, Dairy Free)
    « Homemade French Onion Dip
    Grain Free Cream Puffs with Buttercream »
    • Facebook
    • Email

    About Anya

    Sharing wholesome recipes using seasonal ingredients and simplified methods since 2014. My hope is you'll feel right at home in this online kitchen, where you'll find real food recipes for real families.

    Reader Interactions

    Comments

    1. Easy Peasy Life Matters says

      January 22, 2016 at 9:04 pm

      This sounds like the perfect on the go Breakfast!! Can't wait to give it a try! Thanks for sharing on the Let's Get Real link up 🙂

      Reply
      • Anya says

        January 23, 2016 at 9:25 am

        Yep - it's great for that. Glad to share it. 🙂

        Reply
    2. rachel @ athletic avocado says

      January 23, 2016 at 2:11 pm

      I need to try soaking oats, I've never heard about that before, thanks for sharing that info. I always appreciate grab n' go breakfasts in the mornings like these, simple and nutritious. These look really good!

      Reply
      • Anya says

        January 23, 2016 at 3:18 pm

        I've found that taking the extra step to soak oats is good for my digestion. Hope you enjoy these.

        Reply
    3. Stefani says

      January 24, 2016 at 12:21 pm

      These look great! I wonder if I can even sneak some veggies into the batter so my kids don't suspect anything healthy 🙂

      Reply
    4. Deborah Davis says

      January 26, 2016 at 6:54 am

      Hi Anya,
      Preparing in advance for an easy to make and eat healthy breakfast is such a great way to start the day soI am so delighted that you shared your delectable soaked oatmeal breakfast bars with us at the Healthy Happy Green and Natural Party! I am also pleased that you explained the importance of soaking and/or sprouting! Many of us forget to do that! Thank you so much for sharing your gems and for your support! I'm pinning and sharing! All the best, Deborah

      Reply
      • Anya says

        January 26, 2016 at 8:47 am

        Thank you Deborah for the sweet words. Always fun to party.

        Reply
    5. twochicksandamom/Donna says

      January 26, 2016 at 9:08 pm

      Great recipe and great photos. Thanks for sharing at Funtastic Friday!

      Reply
    6. Tessa@TessaDomesticDiva says

      February 01, 2016 at 7:13 pm

      I am SO making these! I am a huge fan of soaking...both for the texture and the digestibility! Thanks for sharing your recipe, I am featuring them on Allergy Free Wednesday this week!

      Reply
      • Anya says

        February 01, 2016 at 9:02 pm

        Thanks Tessa for the feature. 🙂

        Reply
    7. Deborah Davis says

      February 01, 2016 at 7:13 pm

      Who can resist this yummy recipe! I love that fact that it can be made ahead of time and portable! Thank you for sharing this Soaked Oatmeal Breakfast Bar recipe with us at the Healthy Happy Green and Natural Party! Pinning and sharing this!

      Reply
    8. linda spiker says

      May 03, 2016 at 4:02 pm

      Pinned! Sp pretty and they sound delish!

      Reply
      • Anya says

        May 03, 2016 at 9:23 pm

        Thanks Linda. 🙂

        Reply
    9. T says

      March 15, 2017 at 8:08 am

      Excited to try this recipe, especially because a zero sugar breakfast bar is practically extinct! Question: when soaking the oats mixture ahead of time, is the bowl meant to be at room temperature or refrigerated?

      Reply
      • Anya says

        March 15, 2017 at 10:14 am

        Always best to have at room temperature. It'll be fine! 🙂

        Reply
    10. Tracy says

      April 03, 2017 at 9:11 am

      Have you ever added peanut butter to a bar like this?

      Reply
      • Anya says

        April 03, 2017 at 5:54 pm

        I have not Tracy. If you do please let me know how it turns out.

        Reply
    11. Raia Todd says

      May 15, 2017 at 9:57 am

      I think I'm gonna give these a try for my kiddos breakfast tomorrow! Yum!

      Reply
      • Anya says

        May 16, 2017 at 9:41 pm

        Enjoy!! We love them as snacks too.

        Reply
    12. Yacon Root says

      August 31, 2017 at 7:07 am

      Awesome Website. Really enjoyed reading.

      Reply
    13. Doreen says

      December 12, 2018 at 11:22 am

      I'm allergic to coconut. Can I replace it with gf flour, or wheat flour?

      Reply
      • Anya says

        December 12, 2018 at 12:07 pm

        Coconut flour behaves differently in recipes. Wheat flour is fine, provided that you tolerate gluten, but I would probably use 1/2 cup of flour. But without testing, I have no way of knowing what the result will be.

        Reply
    14. Chels says

      March 10, 2019 at 5:00 pm

      DEEEEELICIOUS. I freezed half and we ate some immediately they were that tasty. I subbed dried cherries and some almonds instead of raisins. I suggest adding a chopped but it makes for a nice crunch. Love this recipe thank you’

      Reply
    15. Dina says

      May 14, 2019 at 5:18 pm

      Hi Anya, I have made bars, they taste good, but mixture came out too watery. What did I do wrong?

      Reply
      • Anya says

        May 24, 2019 at 1:36 pm

        Hi Dina,
        Did the bars come out watery *after* baking? Did you drain them well after soaking? If next time the batter is still too runny, I would try adding another tablespoon of coconut flour to thicken it some more. Hope that helps.

        Reply
      • Kelly says

        February 14, 2021 at 10:07 pm

        I just made these and they came out well, but still quite moist in the center. I doubled the recipe and maybe had more moisture in the oven with two pans cooking. I put them back in twice, and it ended up being about an hour total cooking time. Might have taken less time (45- 50 minutes) if I hadn't opened the oven and pulled them out twice to check.

        Also, I almost added the four cups of water as an ingredient, but I realized, in time, that it was meant for soaking the grains.

        We really liked them and will add this to our personal recipe book! Thank you Anya!

        Reply
    16. Meghan says

      March 29, 2020 at 4:31 am

      I'm going to try this minus the buckwheat, because it's hard to come by these days. Hope this still works! I've been looking for soaked oats breakfast bar ideas for the kids and I.

      Reply
    17. Theresa says

      August 21, 2022 at 9:44 pm

      Do you think it would work with rolled oats?

      Reply
      • Anya says

        August 22, 2022 at 9:28 am

        Hi Theresa! Yes - it should work with rolled oats but cooking time will be less.

        Reply
        • Theresa says

          August 24, 2022 at 6:17 pm

          I used the rolled oats but it was actually very moist after 40 minutes. I didn't have time to wait so pulled them out, but I'm guessing it would have taken another 10 minutes at the least to firm up center - though top was good and brown to crisp at very edges and I'm not sure it would have taken 10 more minutes. I'll try the additional coconut flour next time. Also used coconut milk for the milk, would that have had made it moister?

          Reply
          • Anya says

            August 24, 2022 at 6:48 pm

            Theresa!! Yes, the coconut flour was still necessary even with rolled oats because it binds everything together. The coconut milk shouldn't have made a difference. Sounds like you needed more binding.

            Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi there!

    Anya at a farm

    Welcome to Prepare + Nourish!

    I'm Anya and it is my joy to share wholesome recipes using seasonal ingredients and simplified methods. My hope is you'll feel right at home in this online kitchen, where you'll find real food recipes for real families.

    More about me →

    Looking for something?

    Trending Recipes

    • Easy Coconut Flour Banana Muffins Recipe
    • Chicken Potato Bake
    • Honey Citrus Mint Tea Recipe
    • Best Taco Meat Recipe
    • Gluten-Free French Crêpes Recipe (with Cassava Flour)
    • How to Make and Freeze Hash Browns
    • Home
    • About Me
    • Healthy Basics
    • Natural Living
    • Recipes
    • Policies

    Footer

    ↑ back to top

    About

    About Me

    Privacy Policy

    Disclaimer

    Terms of Use

    Newsletter

    Sign up for emails and updates!

    Social

    Instagram

    Facebook

    Pinterest

    Youtube

    Copyright © 2021 Prepare + Nourish

    • Save
    • Pinterest
    • Facebook