I created Cinnamon Apple Quinoa Breakfast Bars as part of my Breakfast Ideas With Quinoa collection, a healthy make-ahead breakfast packed with apples, pecans, protein and whole grains that’s naturally gluten free and dairy free.
I never thought a pan of breakfast bars could be this sneaky. Using cooked quinoa and a grated apple, I got tender pockets of fruit and little nutty bites that actually keep me full until lunch.
They feel like a treat, not a cardboard health bar, and there’s this crunchy undernote that makes you want another piece. If you’re hunting Breakfast Ideas With Quinoa or a take on Gf Breakfast Bars that doesn’t taste like sacrifice, try these.
They travel well, stack in the fridge, and somehow taste better after a day. I messed up a batch once and it still turned out good, so don’t sweat it.
Ingredients
- Cooked quinoa adds protein, a chewy texture and mild nutty flavor, keeps bars hearty.
- Rolled oats bring fiber and slow carbs, make them filling and slightly chewy.
- Almond flour gives healthy fats, nuttiness and light crumb, it’s gluten free.
- Maple syrup adds natural sweetness and moisture, less processed than white sugar.
- Grated apple adds juice, mild tartness and fiber plus boost of moisture.
- Chopped pecans add crunch, heart healthy fats and a toasty flavor.
- Chia seeds swell, add extra protein and omega three, good for texture.
- Eggs bind and add protein, or flax eggs keep it vegan and add fiber.
Ingredient Quantities
- 1 cup cooked quinoa, cooled
- 1 cup gluten free rolled oats
- 1/2 cup almond flour
- 1/3 cup maple syrup
- 2 tablespoons coconut oil, melted
- 2 large eggs or 2 flax eggs if you want vegan
- 1 teaspoon vanilla extract
- 1 large apple, peeled and grated (about 1 to 1 1/2 cups)
- 1/2 cup chopped pecans
- 1 1/2 teaspoons ground cinnamon
- 1 teaspoon baking powder
- 1/4 teaspoon fine sea salt
- 2 tablespoons chia seeds or ground flax for extra protein
How to Make this
1. Preheat oven to 350°F (175°C). Line an 8×8 inch baking pan with parchment paper leaving an overhang and lightly grease the paper so the bars lift out easier.
2. If you like bigger pecan flavor, toast 1/2 cup chopped pecans in a dry skillet over medium heat for 3 to 4 minutes until fragrant, then cool and chop finer. If youre short on time skip to chopping.
3. If using flax or chia eggs for a vegan version, mix the 2 tablespoons ground flax or chia with 6 tablespoons water, stir and let sit 5 to 10 minutes until gelled. If not, whisk 2 large eggs in a small bowl.
4. In a large bowl combine 1 cup gluten free rolled oats, 1/2 cup almond flour, 1 1/2 teaspoons ground cinnamon, 1 teaspoon baking powder and 1/4 teaspoon fine sea salt. Add the 2 tablespoons chia seeds or ground flax to this bowl only if you did NOT already use them to make your flax/chia eggs.
5. In another bowl whisk together 1/3 cup maple syrup, 2 tablespoons melted coconut oil, and 1 teaspoon vanilla extract, then stir in your eggs or the gelled flax/chia mixture.
6. Pour the wet mix into the dry ingredients and stir until mostly combined, then fold in 1 cup cooked quinoa (cooled), the grated peeled apple (about 1 to 1 1/2 cups), and the chopped pecans. Dont overmix, the batter should be thick but spreadable; if it seems too wet add a tablespoon or two of oats.
7. Transfer the batter to the prepared pan and press it down firmly and evenly with the back of a spoon or your hands (wet fingers help), press hard so the bars hold together after baking.
8. Bake for 22 to 30 minutes until the edges are golden and a toothpick in the center comes out with a few moist crumbs but not wet batter. Ovens vary so watch closely after 20 minutes.
9. Let the bars cool completely in the pan, about 30 minutes, so they firm up. Use the parchment overhang to lift them out and cut into squares. Store in an airtight container in the fridge for up to 5 days or freeze for longer storage, reheat briefly before eating if you like them warm.
Equipment Needed
1. Oven, preheated to 350°F
2. 8×8 inch baking pan lined with parchment paper (leave an overhang so bars lift out easier)
3. Parchment paper plus a little oil or cooking spray to grease it
4. Large mixing bowl and a small bowl for the eggs or flax/chia gel
5. Measuring cups and spoons
6. Whisk and a rubber spatula or wooden spoon for mixing and pressing the batter
7. Skillet for toasting pecans (optional but adds flavor)
8. Box grater for the apple and a knife plus cutting board for chopping pecans
9. Toothpick or cake tester and a cooling rack to let the bars firm up
FAQ
Apple Quinoa Breakfast Bars Recipe Substitutions and Variations
- Almond flour: try oat flour 1:1 for a similar texture, or sunflower seed flour 1:1 (might turn slightly green when it meets baking soda); coconut flour is much drier so use about 1/3 the amount and add more liquid.
- Maple syrup: swap with honey 1:1 if you’re not vegan, or agave/date syrup 1:1 (they’re thinner so check batter moisture).
- Eggs: use 1 flax egg per egg (1 tbsp ground flax + 3 tbsp water), or 1/4 cup applesauce or 1/4 cup mashed banana per egg for binding; bars will be a bit softer.
- Coconut oil: replace with melted butter or a neutral oil (canola/avocado) 1:1, or use applesauce at about 3/4 the oil volume for a lower fat option (bars turn denser).
Pro Tips
– Toast the pecans if you can, it makes a huge difference in flavor, let them cool fully before chopping or they’ll go mushy in the batter.
– Squeeze some of the excess water out of the grated apple with a clean towel or cheesecloth if it looks soggy, but not all of it, you still want enough moisture so the bars hold together.
– Press the batter down really firmly in the pan before baking and let the bars cool completely in the pan so they set up, otherwise they fall apart when you cut them.
– If you swap eggs for flax or chia, taste the batter first and adjust texture with a little extra oil or a spoonful of oats, and when freezing wrap individual bars so they reheat faster and keep their texture.
Apple Quinoa Breakfast Bars Recipe
I created Cinnamon Apple Quinoa Breakfast Bars as part of my Breakfast Ideas With Quinoa collection, a healthy make-ahead breakfast packed with apples, pecans, protein and whole grains that’s naturally gluten free and dairy free.
8
servings
258
kcal
Equipment: 1. Oven, preheated to 350°F
2. 8×8 inch baking pan lined with parchment paper (leave an overhang so bars lift out easier)
3. Parchment paper plus a little oil or cooking spray to grease it
4. Large mixing bowl and a small bowl for the eggs or flax/chia gel
5. Measuring cups and spoons
6. Whisk and a rubber spatula or wooden spoon for mixing and pressing the batter
7. Skillet for toasting pecans (optional but adds flavor)
8. Box grater for the apple and a knife plus cutting board for chopping pecans
9. Toothpick or cake tester and a cooling rack to let the bars firm up
Ingredients
-
1 cup cooked quinoa, cooled
-
1 cup gluten free rolled oats
-
1/2 cup almond flour
-
1/3 cup maple syrup
-
2 tablespoons coconut oil, melted
-
2 large eggs or 2 flax eggs if you want vegan
-
1 teaspoon vanilla extract
-
1 large apple, peeled and grated (about 1 to 1 1/2 cups)
-
1/2 cup chopped pecans
-
1 1/2 teaspoons ground cinnamon
-
1 teaspoon baking powder
-
1/4 teaspoon fine sea salt
-
2 tablespoons chia seeds or ground flax for extra protein
Directions
- Preheat oven to 350°F (175°C). Line an 8×8 inch baking pan with parchment paper leaving an overhang and lightly grease the paper so the bars lift out easier.
- If you like bigger pecan flavor, toast 1/2 cup chopped pecans in a dry skillet over medium heat for 3 to 4 minutes until fragrant, then cool and chop finer. If youre short on time skip to chopping.
- If using flax or chia eggs for a vegan version, mix the 2 tablespoons ground flax or chia with 6 tablespoons water, stir and let sit 5 to 10 minutes until gelled. If not, whisk 2 large eggs in a small bowl.
- In a large bowl combine 1 cup gluten free rolled oats, 1/2 cup almond flour, 1 1/2 teaspoons ground cinnamon, 1 teaspoon baking powder and 1/4 teaspoon fine sea salt. Add the 2 tablespoons chia seeds or ground flax to this bowl only if you did NOT already use them to make your flax/chia eggs.
- In another bowl whisk together 1/3 cup maple syrup, 2 tablespoons melted coconut oil, and 1 teaspoon vanilla extract, then stir in your eggs or the gelled flax/chia mixture.
- Pour the wet mix into the dry ingredients and stir until mostly combined, then fold in 1 cup cooked quinoa (cooled), the grated peeled apple (about 1 to 1 1/2 cups), and the chopped pecans. Dont overmix, the batter should be thick but spreadable; if it seems too wet add a tablespoon or two of oats.
- Transfer the batter to the prepared pan and press it down firmly and evenly with the back of a spoon or your hands (wet fingers help), press hard so the bars hold together after baking.
- Bake for 22 to 30 minutes until the edges are golden and a toothpick in the center comes out with a few moist crumbs but not wet batter. Ovens vary so watch closely after 20 minutes.
- Let the bars cool completely in the pan, about 30 minutes, so they firm up. Use the parchment overhang to lift them out and cut into squares. Store in an airtight container in the fridge for up to 5 days or freeze for longer storage, reheat briefly before eating if you like them warm.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 97g
- Total number of serves: 8
- Calories: 258kcal
- Fat: 14.4g
- Saturated Fat: 4.3g
- Trans Fat: 0g
- Polyunsaturated: 1.5g
- Monounsaturated: 8.7g
- Cholesterol: 46.5mg
- Sodium: 113mg
- Potassium: 175mg
- Carbohydrates: 25.3g
- Fiber: 4.6g
- Sugar: 10g
- Protein: 6.4g
- Vitamin A: 150IU
- Vitamin C: 1mg
- Calcium: 50mg
- Iron: 1.4mg
