Bar Oat Pisang (4 Bahan, Tiada Gula Tambahan)

Ini Bar Oat Pisang are easy 4-ingredient oatmeal bars perfect for using many ripe bananas. They are a healthy breakfast packed with fiber, healthy fats, 7 grams of protein and no added sugar.

Isi kandungan

+ Lihat Lagi- Lihat Kurang

I love making oat bars, like my Bar Oatmeal Labu, Bar Oatmeal Strawberi, Atau Bar Oatmeal Rasberi, but today, I wanted to make a super-simple, healthy, and protein-loaded version.

Walaupun keseluruhan resipi ada di bawah, jangan terlepas semua petua saya di bahagian bawah, termasuk pertukaran bahan, petua memasak saya dan gambar langkah demi langkah!

Bar Oat Pisang

Ini Bar Oat Pisang are easy 4-ingredient oatmeal bars perfect for using many ripe bananas. They are a healthy breakfast packed with fiber, healthy fats, 7 grams of protein and no added sugar.

5 daripada 6 undi

Cetak ULASAN Jimat Diselamatkan!

Kongsi di Facebook Pin Simpan dalam E-mel

Masa persediaan: 10 minit minit

Masa Masak: 30 minit minit

Penyejuk: 15 minit minit

Jumlah masa: 55 minit minit

Kursus: sarapan

Masakan: Amerika

Hidangan: 12 bar

Kalori: 240.6 kcal

Pengarang Carine Claudepierre

Mod MasakElakkan skrin anda daripada menjadi gelap

1x2x3x

Ramuan

Peribumi AS - metrik

• ▢ 2 cawan Pisang Lenyek - bersamaan dengan 4 biji pisang masak yang besar
• ▢ ¾ cawan Mentega kacang - (nota 1)
• ▢ 2 ¾ cawan Oat Gulung Zaman Lama - (nota 2)
• ▢ ½ cawan Cip Coklat Gelap - (nota 3)

Optional to boost flavors

• ▢ 1 sudu teh Ekstrak vanila
• ▢ ½ cawan Kacang Cincang

Protein boost

• ▢ ½ cawan Benih Hempah
• ▢ ¼ cawan Serbuk Protein Vanila - (nota 4)

arahan

• Preheat the oven to 350 °F (180 °C). Line a 9-inch square pan with parchment paper. Slightly oil the pan with cooking spray. Set aside.
• Mash the ripe banana, pack in measuring cups to get exactly 2 cups.
• Place the mashed bananas in a mixing bowl, add peanut butter, oats, and chocolate chips and stir very well until it's consistently combined and thick.
• Pour on the prepared baking pan, press evenly, and sprinkle extra chocolate chips on top if desired.
• Bake the oats for 30-40 minutes at 350 °F (180 °C) until dry and golden on top and set.
• Let the pan cool down for 15 minutes then lift the overhanging pieces of parchment paper to release the oats onto a cooling rack.
• Let it cool down completely for 2-3 hours before slicing.
• Slice and serve on a plate for breakfast with fruits, yogurt or plain.

Nota

Nota 1Pastikan anda menggunakan mentega kacang asli tanpa minyak tambahan dan tanpa gula tambahan. Anda boleh membuat resipi tanpa kacang menggunakan mentega biji bunga matahari atau tahini. Resipi ini juga sesuai dengan mentega badam atau mentega gajus.

Nota 2Gunakan oat gulung yang diperakui bebas gluten jika perlu.

Nota 3: you can swap the chocolate chips for chopped nuts like chopped walnuts, almonds or shredded coconut, dried cranberries or seeds like hemp seeds for a boost of proteins.

Nota 4: protein bosot – stir in 1/4 cup vanilla pea protein powder, the bars will be dryier and firmer with this option unless you stir in an extra 1/4 cup almond milk. Other options to boost protein add 1/2 cup hemp seeds or sunflower seeds in the bar

Pada Suhu AmbienAnda boleh menyimpan bar di dalam peti sejuk dalam bekas kedap udara sehingga 5 hari. Anda boleh membekukannya dalam beg Ziploc dan mencairkannya di dalam peti sejuk sehari sebelumnya.

Mod Ketuhar: Saya menggunakan mod kipas (perolakan). Jika anda perlu menggunakan mod konvensional, saya cadangkan anda meningkatkan suhu sebanyak 25°F (15°C). Masa membakar sepatutnya sama, tetapi ia mungkin mengambil masa beberapa minit lagi.

Kongsi di Facebook Resipi Pin

Pemakanan

Berkhidmat: 1bar | Kalori: 240.6kcal | Karbohidrat: 28.9g | Protein: 7.1g | Lemak: 11.9g | Lemak tepu: 4.1g | Lemak tak jenuh ganda: 2.5g | Lemak tak jenuh tunggal: 4.5g | Natrium: 78.7mg | Potasium: 339.9mg | Serat: 3.9g | gula: 9g | Vitamin A: 24.8IU | Vitamin B12: 0.02Pg | Vitamin C: 3.3mg | Kalsium: 42.2mg | Iron: 1.3mg | magnesium: 65.7mg | Fosforus: 148.5mg | zink: 1.4mg

Bahan dan Pengganti

You only need 4 base ingredients to make these bars.

• Banana – They provide natural sweetness, moisture, and binding without the need for added sugar. Use very ripe bananas with brown spots for optimal sweetness and texture. If bananas are not available, try unsweetened applesauce or mashed ripe mango, but the flavor profile will change. Avoid unripe bananas, as they lack sweetness and moisture.
• Mentega kacang – This adds healthy fats and a creamy texture that helps bind the ingredients together. Use natural peanut butter without added sugar or oil. Alternatives include almond butter, cashew butter, sunflower seed butter (for nut-free), or tahini. Avoid processed peanut butter with added sugar, as it can alter the flavor and texture.
• Oat yang digulung – The main structural ingredient, providing fiber and texture. Old-fashioned oats work best as they provide a chewy texture. Quick oats can be used for a softer texture but avoid steel-cut oats as they won’t hydrate properly. For gluten-free options, use certified gluten-free oats.
• Cip Coklat Gelap – They bring a nice chocolatey flavor and melted bits in the bars. Swap with chopped nuts (e.g., walnuts or almonds), shredded coconut, dried cranberries, or seeds like hemp or sunflower for a healthier twist.

How to Make Banana Oat Bars

Resipi ini sangat mudah disediakan. Begini caranya dalam gambar.

Mash the ripe bananas before measuring them and placing them in a mixing bowl.

Add the other base ingredients and combine the batter.

Incorporate any of the optional ingredients into the batter and press it into a baking pan.

Bake the oats for 30-40 minutes at 350 °F (180 °C) before letting it cool down in the pan.

Petua Carine

While this recipe is really easy to make, I’ve compiled my best tips below to make it perfect every single time.

1. Pilih Pisang Masak – Ensure bananas are very ripe with brown spots for maximum sweetness and moisture. If your bananas are underripe, add 1/3 cup coconut sugar or drizzle with maple syrup after baking.
2. Jangan Terlalu Campur – Stir the mixture just until combined to avoid dense bars. Overmixing can compress the oats and affect texture.
3. Press Evenly in the Pan – Use a spatula or the back of a spoon to press the mixture evenly in the pan for consistent thickness and even baking.
4. Sejukkan sepenuhnya sebelum dihiris – These bars firm up as they cool. Let them cool for 2-3 hours to ensure clean slices and prevent crumbling.
5. Customize the Texture – For softer bars, add 2-3 tablespoons of almond milk or plant-based yogurt. For firmer bars, bake an additional 5 minutes or include protein powder as suggested.
6. Add Toppings Before Baking – Sprinkle extra chocolate chips, chopped nuts, or seeds on top before baking for a visually appealing and flavorful finish.
7. Use Parchment Paper with Overhang – Leave enough parchment paper overhang to lift the bars easily from the pan after baking, avoiding breaking them during removal.
8. Freeze for Long-Term Storage – Slice and store in freezer-friendly bags for up to a month. Thaw overnight in the fridge or warm slightly in the microwave before serving.

Variasi Rasa

This recipe is amazing in its simple, base version, but you can easily customize it by adding many add-ins or toppings.

• Twist Tropika: Replace the chocolate chips with shredded coconut and add dried pineapple or mango chunks.
• Berry Flavor: Add dried cranberries, raisins, or blueberries or freeze-dried raspberries for a fruity burst.
• Nutty Option: Mix in chopped pecans or hazelnuts for a richer flavor.
• Spiced for Christmas: Add 1 teaspoon of cinnamon or nutmeg for a warm, spiced variation.

Lebih Banyak Resipi Bar Oatmeal

Bar Oatmeal Labu

Bar Oatmeal Epal Vegan

Bar Oatmeal Strawberi

Bar Oatmeal Pisang Mentega Kacang