Craving a satisfying and nutritious treat? These Peanut Butter Banana Oat Bars are an excellent choice for Healthy Adults Snacks, offering delicious flavor without the guilt. They’re simple to prepare and perfect for meal prep, giving you a wholesome option whenever hunger strikes.
Key Ingredients & Substitutions
- Rolled Oats: Do not use instant oats; old-fashioned rolled oats provide the best texture.
- Ripe Bananas: Essential for natural sweetness and binding. Use very ripe, spotty bananas for the best flavor.
- Natural Peanut Butter: Choose unsweetened, creamy peanut butter. Almond butter or cashew butter can be substituted.
- Maple Syrup: Adds a touch of extra sweetness. Honey or agave nectar work as alternatives.
- Cinnamon: Enhances the warm flavors.
- Chocolate Chips (optional): Use dark chocolate chips for a less sweet option.
Ingredients
- 2 ripe bananas, mashed
- 1/2 cup natural creamy peanut butter
- 1/4 cup maple syrup
- 1 teaspoon vanilla extract
- 2 cups rolled oats
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon salt
- 1/4 cup chocolate chips (optional)
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Servings: 12 bars
- Calories per serving: Approximately 180 calories
- Tools Needed: 8×8 inch baking pan, large mixing bowl, parchment paper
Step-by-Step Instructions
1. Preheat and Prepare Your Pan
Preheat your oven to 350°F (175°C). Line an 8×8 inch baking pan with parchment paper, leaving an overhang on the sides. This makes it easy to lift the bars out later.
2. Mash the Bananas
In a large mixing bowl, thoroughly mash your ripe bananas until smooth. The riper the bananas, the easier they will mash and the sweeter your bars will be.
3. Combine Wet Ingredients
Add the peanut butter, maple syrup, and vanilla extract to the mashed bananas. Stir everything together until well combined and smooth. This forms the flavorful base for your Healthy Adults Snacks.
4. Mix Dry Ingredients
Add the rolled oats, cinnamon, and salt to the wet mixture. Stir until the oats are evenly coated and everything is just combined. If using, fold in the chocolate chips now.
5. Press into Pan
Transfer the oat mixture into your prepared baking pan. Use a spatula or the back of a spoon to press the mixture firmly and evenly into the pan. This ensures your bars hold together well.
6. Bake the Bars
Bake for 20-25 minutes, or until the edges are golden brown and the center is set. The bars should look firm when you gently press them.
7. Cool and Cut
Let the bars cool completely in the pan on a wire rack before cutting. Cooling completely is crucial for them to firm up and cut cleanly. Once cool, use the parchment paper to lift them out and cut into 12 squares.
Variation Ideas
- Add 1/4 cup shredded coconut for a tropical twist.
- Stir in a tablespoon of chia seeds for extra fiber and omega-3s.
- Top with a sprinkle of flaky sea salt after baking to enhance the sweetness.
- Mix in chopped nuts like walnuts or pecans for added crunch.
Storage Instructions
Store your Peanut Butter Banana Oat Bars in an airtight container at room temperature for up to 3 days. For longer storage, keep them in the refrigerator for up to one week. You can also freeze individual bars in an airtight container for up to 3 months; thaw at room temperature or microwave briefly.
Frequently Asked Questions (FAQ)
Q: Can I use quick oats instead of rolled oats?
A: Rolled oats provide a chewier texture; quick oats may result in a softer, more crumbly bar.
Q: Are these bars gluten-free?
A: If you use certified gluten-free rolled oats, then these bars will be gluten-free.
Q: How can I make these bars less sweet?
A: You can reduce the maple syrup by a tablespoon or omit the chocolate chips entirely.
Q: Can I substitute another sweetener for maple syrup?
A: Yes, honey or agave nectar can be used as direct substitutes for maple syrup.
Q: Why are my bars crumbly?
A: Ensure your bananas were very ripe, and you pressed the mixture firmly into the pan before baking. Overbaking can also make them dry.
Q: Can I add protein powder to these bars?
A: You can try adding a scoop of unflavored or vanilla protein powder, but you might need to add a splash more milk or water to maintain consistency.
