Pumpkin Oatmeal Bars
Author:Soft and chewy Pumpkin Oatmeal Bars are hearty, easy to make, loaded with healthy ingredients, and make a great breakfast or snack throughout the fall season.
Ingredients
- 1 packed cup (245 grams) pumpkin puree , not pumpkin pie filling
- ¾ cup (192 grams) nut or seed butter
- 1 teaspoon vanilla extract
- ¼ cup (60 mls) maple syrup , or brown sugar
- ¼ cup (60 mls) dairy-free milk
- 2 cups (200 grams) rolled/old fashioned oats , certified gluten-free if necessary
- ½ cup (63 grams) flour wholewheat, all purpose (plain in the UK), spelt, oat flour or all purpose gluten free flour.
- 1 teaspoon baking powder
- ½ teaspoon fine salt
- ½ teaspoon pumpkin spice , or ground cinnamon
- ½ cup (70 grams) chopped nuts , Walnuts, hazelnuts and pecans all work well or use seeds like pumpkin or sunflower seeds
- 90 grams (½ cup) chopped pitted dates , measured after pitting and chopping - (about 8 to 9 dates).
For Topping (optional)
- ½ cup (90 grams) vegan chocolate chips , or more nuts/seeds
INSTRUCTIONS
- Preheat oven to 350°F (175 °C) and line an 8 x 8 inch pan with parchment paper.
- Whisk the pumpkin puree, nut/seed butter, milk, vanilla and maple syrup together really well until smooth and well combined.
- To a large bowl add the oats, flour, baking powder, salt and pumpkin spice and stir together to combine. Add the chopped dates and the nuts and stir them through. If the dates get a bit clumpy, break them apart with your fingers.
- Add the wet pumpkin mixture to the bowl of dry ingredients and stir them together until everything is combined and you can't see any dry flour.
- Spoon into the prepared pan, pack it down well and even out the top.
- Sprinkle over the optional chocolate chips, press them down just a little with your hands, then put into the oven and bake for 30 minutes.
- Allow to cool in the pan, then cut into bars.
NOTES
Store in an airtight container at room temperature for 3 to 4 days or in the fridge for up to 10 days. They can also be frozen for 3 months.
NUTRITION
Serving: 1square | Calories: 325kcal | Carbohydrates: 33g | Protein: 8g | Fat: 21g | Saturated Fat: 3g | Sodium: 134mg | Potassium: 397mg | Fiber: 5g | Sugar: 17g | Vitamin A: 4669IU | Vitamin C: 1mg | Calcium: 134mg | Iron: 3mg
