Gluten-Free High Protein Breakfast Bars (No Banana!)
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These Gluten-Free High Protein Breakfast Bars are refined sugar free, high in fiber, and perfect for meal prep—making them a lifesaver for busy mornings. Whether you’re headed out the door for school drop-off, work, or just trying to fuel yourself or the kids well in the morning, these bars are a great grab-and-go solution.
As we head into back-to-school season, I am trying to find ways to make the most of my limited work hours before I get to pick my kids up from school. One solution I came up with was to start meal prepping (something I surprisingly don’t do often, but am trying to implement more!), so that I am not having to cook breakfast and lunch for myself during the work day.
I’ve thought of making some type of homemade breakfast bar with protein that I could meal prep for a long time, but haven’t had the incentive to make them until now. I also wanted to make a breakfast bar without banana because I don’t always love that flavor.
They have already helped me be more efficient during my workday, and they have kept me full for hours. Each bar has 9 grams of protein and 5 grams of fiber – I like to aim for about 30 grams of protein per meal, so I have about 3 bars for breakfast, which comes out to about 27 grams of protein and 15 grams of fiber.
I hope these breakfast bars will help you in your life, too!
Healthy Breakfast for Busy Moms, Prepped and Ready
Many of the busy moms I work with within my FASTer Way nutrition and fitness coaching tell me that meal prepping breakfast is key to staying consistent with healthy habits. These bars were created with my clients in mind – quick to prep, easy to store, and supportive of your energy, metabolism, and health goals.
Healthy family habits start with you. The FASTer Way is a clinically proven nutrition and fitness program designed to help busy moms like you boost energy, build strength, and feel your best, so you can feel like the Supermom that you are!
If you’re looking for more nourishing ways to start your day, check out my easy breakfast recipes that are high in protein and can be made ahead of time, like my Chocolate Hazelnut High Protein Yogurt Bowl, Strawberry Chia Seed Pudding, and Apple Cinnamon Overnight Oats.
Recipe Ingredients
You’ll need the following ingredients to make these Oat Breakfast Bars:
Ingredient Notes
- Gluten-free rolled oats: Be sure your oats are certified gluten-free if needed. Blend the oats in a high-speed blender to create an oat flour.
- Shredded coconut (optional): I use unsweetened shredded coconut. This is an optional ingredient! It adds a subtle texture, a hint of sweetness, and some healthy fat.
- Chia seeds or basil seeds: I love adding Zen Basil Seeds for a boost of fiber and omega-3s, but chia seeds work too!
- Vanilla protein powder: I used Be Well by Kelly’s plant-based vanilla protein powder in this recipe. It only uses 3 ingredients and is clean. If you’re using another brand, I recommend trying to use one that doesn’t have added sugar or artificial sweetener and has minimal (pronounceable) ingredients. If you’d like to try the protein powder I use, you can get 15% off your order when you use my affiliate link and the code: SUPERMOMEATS
Additions & Substitutions
- Some delicious add-ons: chocolate chips, chopped walnuts/pecans, or raisins
- Make them nut-free: Use sunflower seed butter in place of peanut butter. Just note that sometimes sunflower seed butter can make baked goods have a greenish tint when cooked. You’ll also need to use a nut-free milk alternative like soy milk or oat milk.
- Make them egg-free: I have not personally tried making these egg-free, but you could try two flax eggs (2 tbsp ground flax + 5 tbsp water, let sit 5 mins, then add to the mixing bowl as you would regular eggs). You may want to reduce the amount of regular flaxseed meal you use in this recipe from 1/4 cup to 1/8 cup.
- No Protein Powder Option: If you don’t want to include protein powder in this recipe, you could try replacing it with more oat flour.
Tools For This Recipe
- Blender or food processor (to blend oats into flour)
- Mixing bowls (one large, one medium)
- 8×8 baking dish
How to Make High Protein Breakfast Bars: Step-by-Step
For the full recipe with the exact ingredients, scroll down to the printable recipe card below!
Step 1: Blend the rolled oats in a high-speed blender or food processor until they reach a flour-like consistency. In a large bowl, whisk together the oat flour, baking powder, salt, cinnamon, shredded coconut (if using), chia seeds, ground flaxseed, and protein powder.
Step 2: In a separate medium bowl, mix together the peanut butter, maple syrup, eggs, and almond milk until smooth.
Step 3: Pour the wet ingredients into the dry and stir until fully combined.
Step 4: Spread the dough evenly in a greased 8×8 baking dish and bake in the oven for 10–12 minutes, or until golden and mostly firm, at 375 degrees Fahrenheit. Let bars cool for at least 10 minutes before slicing.
Recipe Tips & Tricks
- Let them rest overnight: The texture improves on day two—don’t be surprised if you love them even more the next day! When they first come out of the oven, they may seem a little dry (but still delicious), but when you leave them in an airtight container on the counter, they become nice and moist the next day.
- Don’t overbake: Take them out once they’re just set; overbaking will dry them out.
- Cut into bars once cool: Letting them cool completely helps them firm up for easier slicing.
Storage & Reheating
These bars are great for meal prep!
- Room Temp: Store in an airtight container on the counter for up to 3 days.
- Fridge: For longer freshness, keep refrigerated for up to 5–7 days. You can reheat them for 20-30 seconds when you’re ready to eat them!
- Freezer: Wrap the bars individually with parchment paper, wax paper, or plastic wrap and freeze for up to 2 months. Thaw overnight or microwave for 20–30 seconds when you’re ready to eat them.
Frequently Asked Questions
Yes! I notice that store-bought oat flour seems thicker than when you blend your own oats. I would try using about 3/4 cup store-bought oat flour instead of 1 cup.
I used Be Well by Kelly’s plant-based vanilla protein powder in this recipe, but any clean protein powder should work. I would try to avoid those with added sugar, fillers, and gums. If you’d like to try the vegan protein powder I use, you can get 15% off your order when you use my affiliate link and the code: SUPERMOMEATS.
I have not personally tried making these bars vegan, but I think you could easily make them vegan by using flax eggs in place of the eggs (2 tbsp ground flax + 5 tbsp water; let sit for 5 min). Since the recipe already calls for 1/4 cup flaxseed, I would reduce it to 1/8 cup. Also, be sure your protein powder is vegan.
Absolutely! They’re great for kids and make a filling breakfast or snack with no refined sugar. Since the protein powder I use is very clean (ingredients: chocho bean, vanilla bean powder, and monk fruit extract), I am comfortable with my kids consuming it in moderation. Please do what you feel comfortable with! You could replace the protein powder with more oat flour, if needed.
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Gluten-Free High Protein Breakfast Bars
Ingredients
- Avocado oil spray
- 1 cup gluten-free rolled oats, blended into oat flour
- 1 teaspoon baking powder
- ¼ teaspoon salt
- ½ teaspoon cinnamon
- (Optional) 2 tablespoons shredded coconut, unsweetened
- 1 tablespoon chia seeds, or Zen basil seeds
- ¼ cup ground flaxseed
- 1 serving vegan vanilla protein powder, (use code: SUPERMOMEATS for 15% off the one I use!)
- ½ cup peanut butter
- ¼ cup 100% pure maple syrup
- 2 eggs
- 2 tablespoons almond milk, unsweetened and plain
Instructions
- Preheat oven to 375 degrees Fahrenheit. Spray an 8×8 baking dish with avocado oil or vegetable oil spray and set aside.
- Blend oats in a high-speed blender so that turn into an oat flour.
- In a large bowl, combine oat flour, baking powder, salt, cinnamon, shredded coconut (if using), chia seeds/basil seeds, ground flaxseed, and protein powder.
- In a medium bowl, combine peanut butter, maple syrup, eggs, and almond milk.
- Pour wet ingredients into the flour mixture and mix until fully combined.
- Transfer breakfast bar dough into the baking dish and spread out evenly using a rubber spatula or a spoon.
- Bake in the oven for approximately 11-12 minutes until bars are golden brown on top and mostly firm. Allow to cool for 10 minutes before slicing. Enjoy!