Bar Sarapan Coklat (11g Protein, 8g Serat)

Ini Bar Sarapan Coklat are easy, healthy bars loaded with almost 11 grams of protein and 8 grams of fiber but with no eggs, no dairy, and no protein powder.

Isi kandungan

+ Lihat Lagi- Lihat Kurang

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 Sarapan Coklat

Ini Bar Sarapan Coklat are easy, healthy bars loaded with almost 11 grams of protein and 8 grams of fiber but with no eggs, no dairy, and no protein powder.

5 daripada 4 undi

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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: 313.6 kcal

Pengarang Carine Claudepierre

Mod MasakElakkan skrin anda daripada menjadi gelap

1x2x3x

Ramuan

Peribumi AS - metrik

• ▢ 1 ½ cawan Pisang Lenyek - equivalent to 3 large ripe bananas
• ▢ 1 boleh Kacang Hitam Dalam Tin - drained, rinsed (note 1) (15 ounce can/425g)
• ▢ ¾ cawan Mentega kacang - (nota 2)
• ▢ 2 sudu teh Ekstrak vanila
• ▢ 2 ¾ cawan Oat Gulung Zaman Lama - (nota 3)
• ▢ ⅓ cawan Serbuk Koko tanpa gula
• ▢ 2 sudu makan Susu badam
• ▢ 2-3 sudu makan Chia Benih - (nota 4)
• ▢ ½ cawan Cip Coklat Gelap - (note 5) + extra for topping
• ▢ ½ cawan Kenari - (note 6), chopped

arahan

• Preheat the oven to 350°F (180°C). Line a 9-inch square pan with parchment paper, making sure some pieces of parchment paper hang over the side to easily remove the bar from the pan later. Slightly oil the pan with cooking spray. Set aside.
• Open the can of black beans, drain them over a sieve, and give them a quick rinse. Set aside in the sieve.
• Mash the ripe bananas and pack the mash in measuring cups to get exactly 1 1/2 cups.
• Place the mashed bananas in a very large mixing bowl, add drained, black beans and use an immersion blender to blend the beans into the mashed banana. It will form a smooth puree. You can also blend everything in a food processor.
• When everything is smooth, add peanut butter, vanilla extract, oats, cocoa powder, almond milk, chia seeds, chocolate chips, and walnuts.
• Stir the ingredients very well, pressing them together to form a sticky, thick chocolate batter.
• Pour on the prepared baking pan, press evenly, and sprinkle extra chocolate chips on top for extra sweetness, if desired. You can also do that after baking.
• Bake the oat bars for 30-40 minutes at 350°F (180°C) until dry and set on top.
• Let the pan cool down for 15 minutes, sprinkle extra chocolate chips now so they melt and add a delicious chocolate flavor on top. Then lift the overhanging pieces of parchment paper to release the oats onto a cooling rack.
• Let it cool down completely for 1 hour before slicing into 12 bars.
• Slice and serve on a plate for breakfast with a dollop of your favorite yogurt, or eat plain.

Nota

Nota 1: Equivalent to 1 1/4 cups of cooked black beans. You won’t taste them in the bar. They feel like moist pieces that go very well with the nuts and banana.

Nota 2: Make sure you are using natural peanut butter with no added oil and no added sugar. You can make the recipe nut-free using sunflower seed butter or tahini. The recipe works with almond butter or cashew butter as well.

Nota 3: Use gluten-free certified rolled oats if needed.

Nota 4: Chia seeds act as a binder in the bar, use 2 tablespoons if you want the bar a bit softer, less firm. For firmer bars – dryer, use 3 tablespoons. You can’t remove them. But you can swap for flaxmeal. 

Nota 5: The bars have no added sugar. The chocolate chips add sweetness to the bars. You can swap for dried fruits like dried cranberries, raisins, or finely chopped Medjool dates.

Nota 6: The nuts add protein. You can swap for hemp seeds for even more protein, or leave them out if you don’t want seeds in your bars.

Mod KetuharSaya 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.

Pada Suhu Ambien: You can store the bars in the fridge in an airtight container for up to 5 days. You can freeze them in Ziploc bags and thaw in the fridge the day before.

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Pemakanan

Berkhidmat: 1bar | Kalori: 313.6kcal | Karbohidrat: 35.7g | Protein: 10.6g | Lemak: 16.2g | Lemak tepu: 4.7g | Lemak tak jenuh ganda: 5.3g | Lemak tak jenuh tunggal: 5.2g | Lemak trans: 0.003g | Natrium: 149.1mg | Potasium: 481.4mg | Serat: 8g | gula: 8.1g | Vitamin A: 22.2IU | Vitamin B12: 0.02Pg | Vitamin C: 3.5mg | Kalsium: 74.6mg | Iron: 2.5mg | magnesium: 101.8mg | Fosforus: 235.7mg | zink: 2mg

Bahan dan Pengganti

Anda hanya memerlukan beberapa bahan mudah untuk membuat resipi ini. Berikut ialah cara memilih dan menukarnya.

• Pisang Lecek – This acts as the main binder and provides all the natural sweetness since we aren’t using added sugar. It’s important to use ripe bananas for the best sweetness and texture.
• Kacang hitam – These add a massive boost of protein and fiber while keeping the bars incredibly moist and fudgy. Don’t worry, once blended, you won’t taste them at all! You can also use cooked chickpeas as a swap.
• Mentega kacang – This adds healthy fats and helps hold the bars together. You can easily use almond butter, cashew butter, or sunflower seed butter for a nut-free option.
• Ekstrak vanila – It brings a warm flavor that enhances the chocolate taste.
• Oat Gulung Zaman Lama – This provides the hearty, chewy base and fiber. If you need the recipe to be gluten-free, just ensure your oats are certified gluten-free.
• Serbuk Koko tanpa gula – This gives the bars their rich chocolate flavor without adding sugar.
• Susu badam – This provides just enough liquid to help the batter come together. Soy milk or oat milk also work perfectly.
• Chia Benih – These act as a vegan binder (replacing eggs) to hold the bars together. As mentioned in the tips, the amount you use will change the final texture. Flaxmeal works well here too.
• Cip Coklat Gelap – Since there is no sugar in the batter, these provide essential pockets of sweetness. You can also use dried fruit like cranberries, raisins, or chopped dates.
• Kenari

How to Make Chocolate Breakfast Bars (in Pictures)

Petua Membakar Carine

Let me share a few more tips for a perfect chocolate bar.

• Adjust Texture – You can control the firmness of the bars by adjusting the chia seeds. Using 3 tablespoons makes them ultra-firm and drier (ideal for hiking or lunchboxes), while 2 tablespoons results in a softer texture.
• Swap Nuts – Feel free to replace the walnuts with other ingredients like pecans, pumpkin seeds, or sunflower seeds to change the flavor and crunch.

More Breakfast Bar Recipes

Bar Sarapan Sihat

Bar Oat Blueberry

Bar Croissant Badam

Bar Oat Pisang