Ces Chickpea Blended Oat Bars are simple, egg-free, dairy-free breakfast bars rich in natural protein without using protein powder. They bring over 7 grams of fiber and 9.5 grams of protein per slice!
La recette complète se trouve juste en dessous, mais ne manquez pas tous mes conseils plus bas, y compris les substitutions d'ingrédients, mes astuces de cuisine et les photos étape par étape !
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Chickpea Blended Oat Bars
Ces Chickpea Blended Oat Bars are simple, egg-free, dairy-free breakfast bars rich in natural protein without using protein powder. They bring over 7 grams of fiber and 9.5 grams of protein per slice!
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Portions: 9 barres
Calories: 264.8 kcal
Ingrédients
- 1 tasse Dates Medjool - pitted, equivalent to 155g/5.5oz (note 1)
- 1 ½ tasses Warm Almond Milk - (remarque 2)
- 1 Vous pouvez Pois chiches - 15 ounces / 425g can drained, rinsed (note 3)
- ⅓ tasse Beurre d'arachide - (remarque 4)
- ⅓ tasse de sirop d'érable - (remarque 5)
- 2 tasses Flocons d'avoine - (remarque 6)
- 2 Cuillères à soupe Flaxmeal - (remarque 7)
- 2 cuillère à café La levure chimique
- ½ tasse Myrtilles - décorer
Instructions de Pose et d'Entretien
- Preheat the oven to 350°F (180°C). Line a 9-inch pan with parchment paper. Lightly oil with cooking oil spray. Set aside.
- Place the pitted dates in a glass bowl and cover them with warm almond milk. Place a plate on top of the bowl. Set aside 10 minutes.
- Meanwhile, drain a can of chickpeas, and place in a high-speed blender with peanut butter, maple syrup, oats, flaxmeal, and pour the entire bowl of soaked date + milk as well.
- Blend on high speed until smooth, add baking powder to the jug, and stir with a rubber spatula.
- Pour the batter into the prepared pan, and sprinkle blueberries on top.
- Bake on the center rack of the oven for 30-35 minutes at 350°F (180°C) until golden brown, and a toothpick inserted in the center comes out with a few crumbs.
- Serve lukewarm with a dollop of coconut yogurt, extra berries, or chopped nuts.
Remarques
Remarques 1: Any date varieties work; make sure you measure other varieties in weight, pitted.
Remarques 2: Or any milk you like, oat, soy, or coconut.
Remarques 3: Or cooked raw chickpeas. Measure the same amount of cooked chickpeas in weight.
Remarques 4: Or almond butter, cashew butter. For a nut-free option, use sunflower seed butter.
Remarques 5: Or any liquid sweetener like agave syrup or coconut nectar.
Remarques 6: Use gluten-free certified oats if needed.
Remarques 7: This acts as a binder, don’t remove, you can swap for ground chia seeds.
Stockage : Store in the fridge in an airtight cake box for up to 4 days. Freeze them for up to 1 month. Thaw the day before in the fridge. Eat cold or lukewarm, microwave a little before serving.
Boost de protéines: Serve with high-protein soy yogurt and a pinch of hemp seeds.
Alimentation
Servir: 1Bar | Calories: 264.8kcal | Glucides: 40.9g | Protéine: 9.5g | Graisse: 8.5g | Gras saturé: 1.4g | Graisses polyinsaturées: 2.9g | Gras monoinsaturés: 3.5g | Sodium: 155.1mg | Potassium: 384.2mg | Fibre: 7.5g | Sucre: 14.8g | Vitamine A: 37.1IU | Vitamine C: 0.6mg | Calcium: 154.7mg | Fer à repasser: 2.6mg | Magnésium: 78.9mg | Phosphore: 224.9mg | Zinc: 1.8mg
Ingrédients et substitutions
Ce paragraphe vous donne tous mes conseils pour bien choisir vos ingrédients. Pour la recette complète avec les quantités, consultez la fiche recette en bas de l'article !Accéder à la recette complète
Il vous suffit de quelques ingrédients simples pour réaliser cette recette. Voici comment les choisir et les interchanger.
- Dates Medjool – These add natural sweetness and a sticky texture that binds the bars together. Dried figs or apricots soaked in hot water work well here too.
- Warm Almond Milk – This softens the dates and helps the blender process the heavy ingredients smoothly. Any dairy-free milk works, such as soy milk, oat milk, or coconut milk.
- Pois chiches – These form the protein-rich base of the batter and create a fudgy texture without adding a strong bean flavor. White beans like cannellini beans or navy beans also work perfectly.
- Beurre d'arachide – This adds creaminess, healthy fats, and a nutty flavor that helps mask the chickpeas. Almond butter, cashew butter, or sunflower seed butter for a nut-free version are great swaps.
- de sirop d'érable – This adds extra sweetness and moisture to the bars. Agave syrup, brown rice syrup, or coconut nectar work just as well.
- Flocons d'avoine – These provide fiber and structure to the batter once blended. Quick oats or gluten-free certified oats are fine to use here.
- Flaxmeal – This acts as an egg replacement to bind the ingredients so the bars don’t crumble. Ground chia seeds work in the exact same way.
- La levure chimique – This gives the bars a little lift and lightness, so they aren’t too heavy or dense.
How to Make Chickpea Blended Oat Bars (in Pictures)
Conseils de pâtisserie de Carine
Let me share a few more tips for a perfect bar.
- Customize the Toppings – You can easily swap the blueberries for chocolate chips, raspberries, blackberries, or even chopped nuts if you prefer a bit of crunch.
- Texture Expectations – These bars come out soft and dense, very similar to blended baked oats, but they are firm enough to hold and eat on the go.
- Suggestions de service – I find these taste amazing served lukewarm on a plate with a scoop of coconut yogurt, extra fresh berries, or some chopped nuts on top.
Love this and good to customize with spices and fruits in season!
I am so happy you enjoy this in different ways.
I used dried cherries and chocolate chips And used date powder substitute for the maple syrup!
I am so happy to hear these changes work so well!
Love these….have made a few times also tried with raspberries and almond butter and no flaxseeds and they still worked and were delicious
Such a great news thanks for reporting back!
Could I use dried figs as a sub for dates? Also wondering if I could use a granulated or powder sweetener instead of maple syrup or agave (to keep sugar lower)?
I am pretty sure it will work with figs. But maple syrup is a binder here, you can’t remove it or the bars will be loose/fragile.
So good! Next time I’ll add more blueberries!
I am so happy you love them!
question – can I use dairy milk instead of almond milk?
Bien sur
Thank you! It looks so good, I didn’t want to ruin it on the first try.
What else could I use to lighten them up instead of the baking powder? Looking to reduce the sodium.
The best is to buy sodium free baking powder.
Cela a fonctionné exactement comme écrit, merci !
Merci!
Could I use white beans instead? Si many recipes use chickpeas which I don’t care for
It should work. but white beans have a creamier texture, it will impact the bar texture too, guessing they will be more dense and gummy.
can an egg be used instead of the flaxmeal?
I have no idea, I don’t bake with eggs, and I don’t develop my recipes to replace an egg.