Kikärtsblandade havregrynsbarer (9.5 g protein, äggfria, mjölkfria)

Dessa Kikärtsblandade havregrynsbarer 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!

Innehållsförteckning

+ Visa mer- Visa mindre

Även om hela receptet finns precis nedan, missa inte alla mina tips längre ner, inklusive ingrediensbyten, mina matlagningstips och steg-för-steg-bilder!

Kikärtsblandade havregrynsbarer

Dessa Kikärtsblandade havregrynsbarer 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!

5 från 6 avgivna

Skriva ut översyn Spara Sparad!

Dela på Facebook nål Spara i e-post

Prep Tid: 10 minuter mins

Tillagningstid: 30 minuter mins

Total tid: 40 minuter mins

Kurs: Frukost

Cuisine: amerikan

Serveringar: 9 barer

Kalorier: 264.8 kcal

Författare: Carine Claudepierre

TillagningslägeFörhindra att skärmen blir mörk

1x2x3x

Innehållsförteckning

US Customary - metrisk

• ▢ 1 kopp Medjool-datum - pitted, equivalent to 155g/5.5oz (note 1)
• ▢ 1 ½ koppar Varm mandelmjölk - (anteckning 2)
• ▢ 1 Kan Kikärter - 15 ounces / 425g can drained, rinsed (note 3)
• ▢ ⅓ kopp Peanut Butter - (anteckning 4)
• ▢ ⅓ kopp Lönnsirap - (anteckning 5)
• ▢ 2 koppar Havregryn - (anteckning 6)
• ▢ 2 matskedar Linmjöl - (anteckning 7)
• ▢ 2 tesked Bakpulver
• ▢ ½ kopp blåbär - att dekorera

Instruktioner

• 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.

Anmärkningar

Anmärkningar 1: Any date varieties work; make sure you measure other varieties in weight, pitted.

Anmärkningar 2: Or any milk you like, oat, soy, or coconut.

Anmärkningar 3: Or cooked raw chickpeas. Measure the same amount of cooked chickpeas in weight.

Anmärkningar 4: Or almond butter, cashew butter. For a nut-free option, use sunflower seed butter.

Anmärkningar 5: Or any liquid sweetener like agave syrup or coconut nectar.

Anmärkningar 6: Use gluten-free certified oats if needed.

Anmärkningar 7: This acts as a binder, don’t remove, you can swap for ground chia seeds.

lagring: 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.

Protein Boost: Serve with high-protein soy yogurt and a pinch of hemp seeds.

Ugnsläge: Jag använder varmluftsläge. Om du måste använda konventionellt läge rekommenderar jag att du ökar temperaturen med 15 °C. Gräddningstiden bör vara densamma, men det kan ta några minuter längre.

Dela på Facebook Fäst recept

Kostrådgivning

Tjänande: 1bar | Kalorier: 264.8kcal | kolhydrater: 40.9g | Protein: 9.5g | Fett: 8.5g | Mättat fett: 1.4g | Fleromättat fett: 2.9g | Enkelomättat fett: 3.5g | Natrium: 155.1mg | Kalium: 384.2mg | Fiber: 7.5g | Socker: 14.8g | Vitamin A: 37.1IU | C-vitamin: 0.6mg | Kalcium: 154.7mg | Järn: 2.6mg | Magnesium: 78.9mg | fosfor: 224.9mg | Zink: 1.8mg

Ingredienser och ersättningar

Du behöver bara några enkla ingredienser för att laga det här receptet. Så här väljer och byter du ut dem.

• Medjool-datum – 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.
• Varm mandelmjölk – 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.
• Kikärter – 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.
• Peanut Butter – 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.
• Lönnsirap – This adds extra sweetness and moisture to the bars. Agave syrup, brown rice syrup, or coconut nectar work just as well.
• Havregryn – These provide fiber and structure to the batter once blended. Quick oats or gluten-free certified oats are fine to use here.
• Linmjöl – 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.
• Bakpulver – 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)

Carines baktips

Låt mig dela med mig av några fler tips för en perfekt 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.
• Betjäningsförslag – 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.

More Oat Bar Recipes

Bananhavrebars

Äppelmos Havregrynsbarer

Hälsosamma havregrynsbarer

Pumpahavregrynsbarer