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Soaked Oatmeal Breakfast Bars (Sugar Free)

01/21/2016 28 Comments

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Tagged With: breakfast, from scratch, healthy, hearty, homemade

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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.

Print Pin
4.63 from 8 votes

Soaked Oatmeal Breakfast Bars (Sugar Free)

Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 20 bars
Author Anya @ Prepare & Nourish

Ingredients

For soaking the night before:

  • 1 1/2 c. gluten free steel cut outs
  • 1/4 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
  • 1/3 c. coconut flour
  • 1/3 c. melted butter
  • 2 t vanilla
  • 1 t baking soda
  • 1/2 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.

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.

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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 |

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  3. Easy Paleo Banana Muffins (Nut Free, Dairy Free)
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  6. Cashew Garlic Zucchini Pinwheels

Filed Under: Breakfast Tagged With: breakfast, from scratch, healthy, hearty, homemade

About Anya

Previous Post: « Different Uses for Bone Broth
Next Post: Refreshing Turnip and Dill Salad »

Reader Interactions

Comments

  1. Easy Peasy Life Matters

    01/22/2016 at

    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

      01/23/2016 at

      Yep – it’s great for that. Glad to share it. 🙂

      Reply
  2. rachel @ athletic avocado

    01/23/2016 at

    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

      01/23/2016 at

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

      Reply
  3. Stefani

    01/24/2016 at

    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

    01/26/2016 at

    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

      01/26/2016 at

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

      Reply
  5. twochicksandamom/Donna

    01/26/2016 at

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

    Reply
  6. Tessa@TessaDomesticDiva

    02/01/2016 at

    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

      02/01/2016 at

      Thanks Tessa for the feature. 🙂

      Reply
  7. Deborah Davis

    02/01/2016 at

    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

    05/03/2016 at

    Pinned! Sp pretty and they sound delish!

    Reply
    • Anya

      05/03/2016 at

      Thanks Linda. 🙂

      Reply
  9. T

    03/15/2017 at

    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

      03/15/2017 at

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

      Reply
  10. Tracy

    04/03/2017 at

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

    Reply
    • Anya

      04/03/2017 at

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

      Reply
  11. Raia Todd

    05/15/2017 at

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

    Reply
    • Anya

      05/16/2017 at

      Enjoy!! We love them as snacks too.

      Reply
  12. Yacon Root

    08/31/2017 at

    Awesome Website. Really enjoyed reading.

    Reply
  13. Doreen

    12/12/2018 at

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

    Reply
    • Anya

      12/12/2018 at

      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

    03/10/2019 at

    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

    05/14/2019 at

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

    Reply
    • Anya

      05/24/2019 at

      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

      02/14/2021 at

      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

    03/29/2020 at

    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

Trackbacks

  1. 38 Easy Breakfast Recipes (Whole30, Paleo, Low Carb) says:
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