Овсяные батончики с бананом (4 ингредиента, без добавления сахара)

Эти Бананово-овсяные батончики 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.

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I love making oat bars, like my Овсяные батончики с тыквой, Клубнично-овсяные батончики или Овсяные батончики с малиной, but today, I wanted to make a super-simple, healthy, and protein-loaded version.

Полный рецепт находится чуть ниже, но не пропустите все мои советы, которые вы найдете дальше, включая варианты замены ингредиентов, мои кулинарные рекомендации и пошаговые фотографии!

Бананово-овсяные батончики

Эти Бананово-овсяные батончики 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.

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Время подготовки: 10 минут мин

Кук Время: 30 минут мин

Охлаждение: 15 минут мин

Общее время: 55 минут мин

Курс: завтрак. - Breakfast

Кухня: американские

Количество порций: 12 бары

Калории: 240.6 килокалория

Автор: Карин Клодпьер

Режим приготовленияНе допускайте потемнения экрана

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Ингредиенты:

Обычные США – Метрика

• ▢ 2 чашки Банановое пюре - equivalent to 4 large ripe bananas
• ▢ ¾ чашку Арахисовое масло - (примечание 1)
• ▢ 2 ¾ чашки Старомодные овсяные хлопья - (примечание 2)
• ▢ ½ чашку Чипсы из темного шоколада - (примечание 3)

Optional to boost flavors

• ▢ 1 чайной ложки Экстракт ванили
• ▢ ½ чашку Рубленые орехи

Повышение уровня белка

• ▢ ½ чашку Семена конопли
• ▢ ¼ чашку Ванильный протеиновый порошок - (примечание 4)

инструкции

• 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.

Заметки

Примечания 1: 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.

Примечания 2: Use gluten-free certified rolled oats if needed.

Примечания 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.

Примечания 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

Память: 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.

Режим духовки: Я использую режим принудительной вентиляции (конвекции). Если вам необходимо использовать обычный режим, я рекомендую повысить температуру на 15°C (25°F). Время выпечки должно остаться тем же, но может потребоваться на несколько минут больше.

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Питание

Обслуживание: 1бар | Калории: 240.6килокалория | Углеводы: 28.9g | Белок: 7.1g | Жир: 11.9g | Насыщенный жир: 4.1g | Полиненасыщенные жиры: 2.5g | Мононенасыщенные жиры: 4.5g | Натрий: 78.7mg | Калий: 339.9mg | волокно: 3.9g | Сахар: 9g | Витамин А: 24.8IU | Витамин B12: 0.02Pg | Витамин С: 3.3mg | Кальций: 42.2mg | Железо: 1.3mg | Магний: 65.7mg | Фосфор: 148.5mg | Цинк: 1.4mg

Ингредиенты и замены

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.
• Арахисовое масло – 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.
• Овсяные хлопья – 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.
• Чипсы из темного шоколада – 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

This recipe is really easy to whip up. Here’s how in pictures.

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.

Советы Карин

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

1. Choose Ripe Bananas – 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. Не смешивайте слишком много – 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. Cool Completely Before Slicing – 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.

Вкусовые вариации

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

• Тропический Twist: Replace the chocolate chips with shredded coconut and add dried pineapple or mango chunks.
• Ягодный вкус: 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.

More Oatmeal Bar Recipes

Овсяные батончики с тыквой

Веганские овсяные батончики с яблоком

Клубнично-овсяные батончики

Peanut Butter Banana Oatmeal Bars