These healthy breakfast bars are a wholesome way to start your day! Made with plenty of oats and spices, these soft-baked oatmeal bars taste perfectly cozy. They’re quick and easy to make too — less than 20 minutes of prep!
For my last two trips to Kauai and the Big Island, I booked the only nonstop flight offered by one of my usual airlines from my local airport. Surprisingly enough, it cost the same as other options with connections, and whenever possible, I strongly prefer avoiding the stress of dashing through unknown terminals while hauling an occasionally unruly wheeled bag in search of departure monitors, the ladies’ room, and my next gate.
Before those Hawaiian vacations, I excitedly packed my suitcase with all of the essentials for paradise. Shorts, tank tops, sundresses, swimsuits, coverups, sunglasses, sunscreen, sandals… Along with pajamas, toiletries, and spare chargers. I knew I could easily purchase anything I forgot, but I still triple and quadruple checked my list. I wanted to maximize every moment of my relaxation time by the pool and beach!
The night before each flight, I climbed into bed, turned out the light, and set my alarm…
For 4:45 am. Apparently, the reason each nonstop flight was so affordable was because of its early departure time from the mainland!
So in the pitch-black darkness, I threw off the covers, hurriedly dressed, and prepared to leave my house before the rest of the world even stirred. With so few people awake and in line, I quickly passed through the security checkpoint at the airport and found my gate with plenty of time to spare for a restroom stop and reorganizing my carryon items.
You know the drill… Grab a charging cord from one pocket, phone from another, books and magazines in a different slot, and a spare jacket or another extra layer accidentally shoved underneath everything else towards the bottom. (No? Just me?)
In my haste to arrive at the airport on time — yet still squeeze in a little extra sleep — I skipped breakfast before leaving the house. I knew the terminal offered plenty of options varying from warm bagels and fresh fruit to egg sandwiches and breakfast burritos to jumbo muffins and gooey cinnamon rolls…
But these healthy oatmeal breakfast bars would’ve been the perfect option to tuck into my purse! They’re great for busy mornings and portable on-the-go meals. (Snacks too!)
And since I’m hoping to schedule another Kauai vacation with my family soon, I’m already writing down reminders and notes to myself about what to pack… For clothes and snacks!
QUICK OVERVIEW – HEALTHY OATMEAL BREAKFAST BARS
Difficulty: Mainly easy, including for many beginner bakers.
Taste: Very lightly sweetened with lots of cozy oats set amongst a backdrop of warm spices.
Texture: Supremely moist and chewy, with a consistency somewhere between fudge-like brownies and soft-baked oatmeal cookies.
KEY INGREDIENTS TO MAKE HEALTHY OATMEAL BREAKFAST BARS
Let’s go over what you’ll need to make these healthy oatmeal breakfast bars! Many of these items are common baking staples, so there’s a good chance you already have everything in your kitchen. I’m assuming your cupboards currently hold things like vanilla, baking powder, and salt, so we’ll stick with the more interesting ingredients right now.
Oats. A very traditional breakfast bar ingredient! For this recipe, you’ll need instant oats. They’re also called “quick cooking” and “one-minute” oats. Because someone always asks… They’re not the kind sold in individual packets with flavors like maple brown sugar or apple cinnamon!
Just like old-fashioned rolled oats, instant oats only contain one ingredient: oats! The main difference is their size. Instant oats are smaller and thinner than old-fashioned rolled oats, and that means they soften faster… Which gives your healthy oatmeal breakfast bars the best texture: moist, chewy, and even a little fudgy like brownies!
Tip: If you’d like to make your healthy oatmeal breakfast bars gluten-free, then use certified gluten-free instant oats. They work perfectly!
Flour. To make these breakfast bars healthier, I opted for whole wheat flour. It has more fiber and micronutrients compared to all-purpose flour, which I really appreciate… Especially at breakfast time! You’ll add plenty of spices (more on them momentarily!), so even with 100% whole wheat flour, these bars still taste deliciously cozy and comforting.
Tip: If you’d like to make your healthy oatmeal breakfast bars gluten-free, that’s easy to do! I’ve shared my favorite alternatives in the Notes section of the recipe, so check there.
Spices. That’s right — plural! You’ll stir in both cinnamon and nutmeg. Cinnamon provides that iconic extra cozy flavor, while the nutmeg adds a richness and depth that makes these healthy breakfast bars taste even more comforting.
Tip: I highly recommend Saigon cinnamon! It tastes a bit stronger, richer, and sweeter compared to regular cinnamon. As a big spice fan, it’s basically the only kind I use in my baking recipes now! I often buy mine online here — it’s also really affordable!
Unsalted butter or coconut oil. Unlike many traditional recipes, you only need a small amount to make these. That helps keep your healthy breakfast bars low calorie and low fat! Both work equally well, along with stick-style vegan butter (I like this one and this one!), so feel free to use whichever you already have on hand. No need for a special trip to the grocery store!
Egg white. Just like in your favorite oatmeal cookie recipe, the egg white helps bind together the ingredients. Because the white contains the majority of an egg’s protein, it also gives your healthy breakfast bars a little protein boost!
Sweetener. I reached for pure maple syrup to make these healthy breakfast bars. It’s the kind that comes directly from maple trees and only includes one ingredient: maple syrup! It’s generally sold in thin glass bottles or squat plastic jugs (like this), and you can often find it on the breakfast cereal aisle.
Tip: Skip the pancake syrup and sugar-free syrup! These contain other ingredients, which affect the way they behave in baking recipes. This is particularly true of sugar-free syrup! It’s often water-based, and that will make your breakfast bars bready or dry, rather than moist and chewy.
Milk. To ensure these bars qualify as a breakfast item, you’ll only use half the amount of sweetener typically found in oatmeal cookies or dessert bars. To compensate for that “missing” other half and achieve the correct dough consistency, you’ll add milk.
Almost any type will work, so you’re welcome to use whatever kind is already in your fridge! I buy unsweetened vanilla almond milk, unsweetened cashew milk, and nonfat milk the most. Each one works perfectly!
Hint: If you use coconut oil (or vegan butter!) and dairy-free milk, then your healthy oatmeal breakfast bars will be entirely dairy-free. Some of my family members are lactose-intolerant… So that dairy-free option definitely comes in handy!
Mix-ins (optional). I think these healthy breakfast bars taste delicious when classic and plain, but you can also jazz up your batch, if you’d like! Nuts, raisins, coconut, chocolate chips… I’ve added lots of tasty twists for you in the Notes section of the recipe!
HOW TO MAKE HEALTHY OATMEAL BREAKFAST BARS
Let’s quickly cover how to make the best healthy breakfast bars! As I promised earlier, this recipe is simple and straightforward. I also have some tips to ensure your batch turns out beautifully!
Measure correctly. I know, I know… You’ve probably heard this as often as the reminder to look both ways before you cross the street or lock your house before you leave — but it’s incredibly important. Make sure you properly measure all of the ingredients! Too much or too little can greatly affect the taste, texture, and consistency of your breakfast bars.
For the flour and oats, use this method or a kitchen scale. (← That’s the one I own!) Do not scoop either one directly from the container. This can result in adding 1 ½ times as much, and those extra dry ingredients will make your bars bready, cakey, and, well, dry. It’ll also make them taste bland. So for soft, chewy, warm, and extra cozy breakfast bars, use one of those two measuring options!
For the pure maple syrup and milk, use measuring cups or spoons, not a kitchen scale. I know many kitchen scales come with an “ounces” option, but that only works for liquids whose density is exactly 1.0g/mL, like water. Unless you’re prepared to research the density of the exact milk and maple syrup that you use, and then convert from mL to grams, measuring cups and spoons are more accurate — and much easier!
Stir gently. To make the dough, you’ll mix together the dry ingredients in one bowl, the wet in another, and fold the former into the latter. When you do this last bit, stir gently — and only until the dry mixture is barely incorporated! If you overmix or mix too vigorously, it creates a tough, rubbery, or gummy texture. But if you use a gentle hand, you’ll end up with perfectly soft and moist breakfast bars.
Although it surprises some people, I recommend a fork to do this! The empty space between the fork’s tines allows ingredients to pass through and mix more efficiently, compared to the wide and flat surface of a spatula or spoon. More efficient mixing means less stirring, which also helps guard against overmixing and therefore yields the best texture!
Use the correct pan size. You need an 8”-square pan to make these healthy oatmeal breakfast bars. Before you spread the mixture inside, measure your pan! It should be 8” across the top edge.
If your pan is 9” across the top rim, but closer to 8” across the bottom, it’s still a 9”-square pan and too big for this recipe. (There isn’t enough raw dough to comfortably cover the bottom, so your bars would end up incredibly thin.) Stick that pan back on the shelf and reach for a true 8”-square one instead!
Hint: Many circular and rectangular pans have sloped sides, so it can be a little confusing… But pan sizes are measured across the top edges, not the bottom ones!
Bake. These healthy breakfast bars finish baking relatively quickly, so don’t stray too far from the kitchen! They’re ready to come out of the oven when the edges look fairly firm but the center still looks soft and a little underdone. The residual heat from the pan will continue to cook the center all the way through while you let them rest on the counter, without overbaking the edges or drying out the bars. This easy baking trick helps give your bars the best moist and chewy texture!
Cool completely + rest. That’s right — completely. Totally. Utterly. All the way to room temperature… And then wait some more.
These breakfast bars turn softer and chewier the longer they rest. If you cut into them sooner, like right when they reach room temperature or — gasp! — when they’re still warm, they’ll be more cakey and bread-like. I know it feels virtually impossible to wait, especially with their cozy aroma wafting throughout the house, but I promise they’ll have a much better texture if you do!
Moreover… They taste better the longer they sit too! That gives the spices a chance to meld and marry, so they taste warmer, richer, and more comforting the next day.
Tip: If you’re feeling impatient, you can pop your pan in the refrigerator for a couple of hours once it’s cool enough to touch with your bare hands. That’ll speed up the resting and setting process!
FAQS ABOUT HEALTHY OATMEAL BREAKFAST BARS
Are these healthy oatmeal breakfast bars low calorie, low fat, gluten-free, dairy-free, or clean eating?
Yes — to all of the above! When made as written, these breakfast bars are naturally clean eating, dairy-free, low fat, and low calorie (compared to many traditional recipes!). I included a gluten-free option in the Notes section of the recipe, as well as an egg-free and vegan option, so check there!
Can I use old-fashioned rolled oats?
In a pinch — but blitz them in a blender or food processor first! This makes them closer in size to instant oats, so your breakfast bars will still have a similar soft and chewy texture.
What about a different flour?
Yes! White whole wheat flour, whole wheat pastry flour, and all-purpose flour perform just as well as regular whole wheat flour. Oat flour (gluten-free, if needed!) also works, but be extra careful when measuring it because it tends to be more absorbent than wheat-based flours.
Can I substitute another sweetener?
You sure can! Honey and agave both work really well.
What about another kind of milk?
Definitely! Almost any type will work, so feel free to substitute whatever you already have in your refrigerator.
Can I add anything to them, like chocolate chips?
You bet! Chocolate chips, coconut, and chopped nuts (peanuts, cashews, walnuts, pistachios, pecans — you get the idea!) tend to work best because they don’t change the consistency when folded into the dough. Blueberries and dried fruit, like raisins and craisins, also turn out well! Just be careful with other fresh fruits (like strawberries, raspberries, peaches, pineapple, grated apples, etc) since they often release lots of moisture as they bake, which can affect both the baking time and finished texture of your bars.
Mine turned out cakey, bready, or kind of dry. Why is that?
There are a few common culprits. The first is adding too much flour or too many oats. Not enough milk or pure maple syrup will also do that, so make sure you’re measuring all of these ingredients correctly. (See the “Measure correctly” header in the “How to Make Healthy Oatmeal Breakfast Bars” section above for more details!)
The second is substituting sugar-free maple syrup. See the “Sweetener” header in the “Key Ingredients to Make Healthy Oatmeal Breakfast Bars” section for more info about this!
The third is using the wrong pan size. Double check its measurements before you spread the dough inside! (See the “Use the correct pan size” header in the “How to Make Healthy Oatmeal Breakfast Bars” section above for details about how to properly measure baking pans.)
The fourth is overbaking them. Don’t leave them in the oven until the center feels firm! That completely dries them out. Check out the “Bake” header in the “How to Make Healthy Oatmeal Breakfast Bars” section for more info!
And finally… Eating the bars before they’ve cooled and fully rested. It still surprises me how different their texture can be after just a few more hours of sitting in the pan, but that extra time truly does make a big difference! (See the “Cool completely + rest” header in the “How to Make Healthy Oatmeal Breakfast Bars” section for more details.)
I’d like mine to taste sweeter. Is there a way to do that?
Absolutely! Substitute an equal amount of pure maple syrup for the milk. (For example, use an extra 2 tablespoons of pure maple syrup, and reduce the milk by 2 tablespoons to compensate.)
What’s the best way to store these healthy breakfast bars? How long do they last?
Store them in an airtight container in the refrigerator. They should keep for at least four days, if not closer to a week or more!
Can I freeze these healthy breakfast bars?
Yes again! They freeze and thaw really well. I like to thaw individual breakfast bars in the microwave on 30% power until they’re warmed all the way through. They almost taste like you just pulled them out of the oven when thawed like that!
Time for breakfast! And maybe even time for another tropical vacation?…
Then when you make your own, remember to snap a picture and share it on Instagram using #amyshealthybaking and tagging @amyshealthybaking IN the photo itself! (That guarantees I’ll see your picture! 🙂 ) I’d love to see your healthy oatmeal breakfast bars!
Healthy Oatmeal Breakfast Bars
These healthy breakfast bars are a wholesome way to start your day! Made with plenty of oats and spices, these soft-baked bars taste perfectly cozy and comforting. They’re quick and easy to make too! Leftovers will keep for at least four days (if not closer to a week!) if stored in an airtight container in the refrigerator.
Ingredients
- 1 cup (100g) instant oats (gluten-free if necessary and measured like this)
- ¾ cup (90g) whole wheat flour or gluten-free* flour (measured like this)
- 1 ½ tsp baking powder
- 1 ½ tsp ground cinnamon (see Notes!)
- ¼ tsp ground nutmeg
- ¼ tsp salt
- 1 tbsp (14g) unsalted butter or coconut oil, melted and cooled slightly
- 1 large egg white (room temperature)
- 1 tsp vanilla extract
- ¼ cup (60mL) pure maple syrup (room temperature)
- 6 tbsp (90mL) unsweetened vanilla almond milk (room temperature)
- optional: mix-ins (see Notes!)
Instructions
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Preheat the oven to 300°F, and coat an 8”-square pan with nonstick cooking spray.
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In a medium bowl, whisk together the oats, flour, baking powder, cinnamon, nutmeg, and salt. In a separate bowl, whisk together the butter or coconut oil, egg white, and vanilla. Stir in the maple syrup until completely incorporated. Stir in the milk. Add in the oat mixture, and stir until just incorporated. If using any optional mix-ins, gently fold them in.
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Spread the mixture into the prepared pan. Bake at 300°F for 9-12 minutes. Cool completely to room temperature in the pan. Allow them to rest for an additional 6+ hours once at room temperature for the best soft and chewy texture before slicing into squares.
Notes
For a stronger spice flavor, increase the cinnamon by an additional ¼ to ½ teaspoon. (← I love strong spice flavors, so this is what I usually do!)
IMPORTANT MEASURING NOTE – READ BEFORE BEGINNING: It’s extremely important to measure both the oats and flour correctly using this method or a kitchen scale. (← That’s the one I own!) Too much of either will dry out the bars and leave them cakey, bready, or dry, instead of soft and chewy. This is especially true of the oats; they act like little sponges and soak up lots of moisture.
IMPORTANT PAN SIZE NOTE – READ BEFORE BEGINNING: Pan dimensions are measured along their top rims, not their bottom sides. Some square baking dishes have sloped sides, so they’re 9” across the top and closer to 8” across the bottom. If that’s true for your baking dish, it’s actually a 9”-square pan and too big for this recipe. Because it has a larger surface area (81 in2), your bars would turn out really thin, barely hold together, and be prone to overbaking.
IMPORTANT BAKING NOTES – READ BEFORE BEGINNING: Do not over-bake these bars! They’re ready to come out of the oven when the edges feel firm but the center still look slightly glossy and underdone. The heat from the pan will continue to cook the center all the way through while you let the bars cool to room temperature and set.
OATS NOTES + ALTERNATIVE: Instant oats are also known as “quick cooking” or “one-minute” oats. They come in large canisters, just like old-fashioned oats. They are not the ones in the small flavored packets of oatmeal.
In a pinch, to make your own, add the same amount of old-fashioned rolled oats to a food processor, and pulse 10-12 times or until the oats are about ¼ to ⅛ of their original size.
FLOUR ALTERNATIVES: White whole wheat flour, whole wheat pastry flour, or all-purpose flour may be substituted for the whole wheat flour. Oat flour (gluten-free if needed) may also be substituted, but be very careful when measuring it because it tends to be more absorbent than wheat-based flours.
BUTTER + COCONUT OIL ALTERNATIVES: Stick-style vegan butter (I like this one and this one) may be substituted for the unsalted butter or coconut oil. Many neutral-tasting oils will also work.
EGG WHITE ALTERNATIVE: If you prefer to use the whole egg, then use 1 large egg AND reduce the milk by ½ tablespoon to compensate for the added volume from the yolk.
SWEETENER ALTERNATIVES: Honey or agave may be substituted for the pure maple syrup. Alternatively, substitute ¼ cup (48g) coconut sugar or light brown sugar AND 2 ½ tablespoons (38mL) milk (any type!) for the pure maple syrup.
I don’t recommend substituting sugar-free maple syrup. It’s often water-based, and that tends to make these oatmeal bars turn out cakey, bready, or dry.
MILK ALTERNATIVES: Any milk may be substituted for the unsweetened vanilla almond milk.
OPTIONAL MIX-INS NOTES: Add in up to ¼ cup of any of the following: miniature chocolate chips, shredded unsweetened coconut, chopped peanuts, chopped pecans, chopped cashews, chopped walnuts, chopped or sliced almonds, fresh blueberries, raisins, dried cranberries, dried blueberries, or other chopped dried fruit. The baking time and temperature will remain the same. (You’re welcome to try adding more; I just can’t personally vouch for the results!)
If using dried fruit, I highly recommend hydrating it first! To do so, add the dried fruit to a microwave-safe bowl, and cover it with water. Place a lid or plastic wrap on top. Microwave on HIGH for 1 minute, and let the dried fruit sit for 15+ minutes (or while measuring the other ingredients and making the dough). Thoroughly drain any remaining liquid before folding in the hydrated dried fruit.
See the “Can I add anything to them?” question in the “FAQS About Healthy Oatmeal Breakfast Bars” section in my blog post above for more information!
DAIRY-FREE VERSION: Use the coconut oil option or stick-style vegan butter (I like this one and this one).
EGG-FREE + VEGAN VERSION: Substitute ¼ cup (56g) unsweetened applesauce for the large egg white. Alternatively, substitute 1 ½ teaspoons Ener-G + 2 tablespoons (30mL) warm water.
GLUTEN-FREE VERSION: Use certified gluten-free instant oats. For the gluten-free flour, use the following: ½ cup (60g) millet flour, 2 tablespoons (15g) tapioca flour, 2 tablespoons (15g) brown rice flour, and ½ teaspoon xanthan gum. Certified gluten-free oat flour and many store-bought gluten free flour blends (I like this one from Bob’s Red Mill) will also work, if measured like this.
HOW TO STORE: Store leftover oatmeal bars in an airtight container. If refrigerated, they’ll keep for at least four days (if not longer!). These oatmeal bars also freeze really well!
{gluten-free, dairy-free, clean eating, low fat, lower sugar, vegan option, egg-free option}
View Nutrition Information + Weight Watchers Points
You may also like Amy’s other recipes…
♡ Healthy Peanut Butter Oatmeal Bars
♡ Healthy Almond Butter Oatmeal Bars
♡ The Ultimate Healthy Oatmeal Muffins
♡ Healthy Oatmeal Raisin Breakfast Cookies
♡ Healthy Oatmeal Chocolate Chip Scones
♡ Healthy Oatmeal Raisin Snack Cake
♡ …and the rest of Amy’s healthy breakfast recipes!
