Whole Grain Breakfast Bars: Fuel Your Day the Delicious Way

My earliest memories of breakfast bars involve pilfering them from my dad’s lunch bag before school. He always packed the commercially-made kind, filled with more sugar than I care to admit, but they were a forbidden treat that held a special allure. These Whole Grain Breakfast Bars are a world away from those childhood indulgences – packed with wholesome ingredients, naturally sweetened, and bursting with flavor. They’re the perfect way to recapture that grab-and-go convenience with a serious upgrade in nutrition and taste.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 35-40 minutes
• Total Time: 1 hour
• Servings: 16 bars
• Yield: 16 bars
• Dietary Type: Vegetarian

Ingredients

• 2 cups brown lentils
• 5 cups water
• 1 cup hard red wheat flour
• 1 cup soft white wheat flour
• 1 cup rolled oats
• 1 cup organic coconut palm sugar
• ½ teaspoon baking soda
• ½ teaspoon cinnamon
• 1 cup dried craisins
• 1 cup whole almonds, chopped
• 2 tablespoons crystallized ginger, finely minced
• ½ cup butter, melted (no-salt added)
• ½ cup applesauce
• 2 large eggs, lightly beaten
• 2 teaspoons vanilla
• 1 cup chocolate chips
• ½ teaspoon salt

Equipment Needed

• Large pot
• Large mixing bowl
• Medium mixing bowl
• 9” x 13” baking pan
• Microwave-safe bowl or double boiler

Instructions

1. Begin by cooking the brown lentils. Bring 5 cups of water to a boil in a large pot. Add the lentils, reduce the heat to a slow boil, and cook until the lentils are just soft. This usually takes approximately 20 minutes.
2. Once the lentils are cooked, drain them thoroughly and rinse them under cold water. This stops the cooking process and helps to prevent them from becoming mushy. Set aside.
3. Preheat your oven to 350°F (175°C).
4. In a large mixing bowl, combine the dry ingredients: hard red wheat flour, soft white wheat flour, rolled oats, organic coconut palm sugar, salt, baking soda, and cinnamon. Mix thoroughly until well combined.
5. Add the craisins, chopped almonds, and finely minced crystallized ginger to the dry ingredients. Stir to distribute them evenly throughout the mixture.
6. In a separate, medium-sized bowl, prepare the wet ingredients. Gently stir together the melted butter, applesauce, eggs, cooked lentils, and vanilla. Be careful not to overmix at this stage; just ensure the ingredients are combined.
7. Pour the wet ingredient mixture into the large bowl containing the dry ingredients. Stir until just combined. Avoid overmixing, as this can result in a tougher final product. A few streaks of flour are okay.
8. Grease a 9” x 13” baking pan to prevent the bars from sticking.
9. Pour the mixture into the prepared baking pan. Gently press the mixture down to create an even layer. This is important for consistent baking.
10. Bake in the preheated oven at 350°F (175°C) for 35-40 minutes, or until the bars are cooked through. To check for doneness, insert a toothpick into the center of the bars. If it comes out clean or with just a few moist crumbs attached, the bars are ready.
11. Remove the baking pan from the oven and let the bars cool completely in the pan before cutting them. This will prevent them from crumbling.
12. While the bars are cooling, melt the chocolate chips in a microwave-safe bowl in 30-second intervals, stirring in between, or in a double boiler over simmering water. Stir until the chocolate is smooth and glossy.
13. Once the bars are completely cool, cut them into your desired size. Frost the bars with the melted chocolate as you wish. You can drizzle it over the top, spread it evenly for a thicker layer, or get creative with designs.

Expert Tips & Tricks

• Lentil Prep: Don’t overcook the lentils! They should be soft but not mushy. If they get too soft, the bars might be too dense.
• Sweetness Adjustment: The amount of coconut palm sugar can be adjusted to your sweetness preference. If you prefer a less sweet bar, reduce the sugar by ¼ cup. You can also substitute with other natural sweeteners like maple syrup or honey (though this would make the recipe not vegan).
• Nut Variety: Feel free to substitute the almonds with other nuts like walnuts, pecans, or hazelnuts. Just be sure to chop them into similar-sized pieces.
• Ginger Intensity: Crystallized ginger can have a strong flavor. If you’re not a huge fan, reduce the amount slightly, or substitute with a pinch of ground ginger in the dry ingredient mixture.
• Chocolate Choices: Use your favorite type of chocolate chips! Dark chocolate provides a richer flavor, while milk chocolate adds a sweeter touch. You could also use white chocolate or even chopped chocolate bars.
• Make Ahead: You can bake the bars a day ahead of time. Just let them cool completely, cover them tightly, and store them at room temperature. Frost them with the melted chocolate just before serving.

Serving & Storage Suggestions

These Whole Grain Breakfast Bars are perfect as a quick and nutritious breakfast, a satisfying snack, or even a healthy dessert. Serve them at room temperature, or slightly chilled from the refrigerator for a firmer texture.

• Storage: Store leftover bars in an airtight container at room temperature for up to 3 days, in the refrigerator for up to a week, or in the freezer for up to 2 months. If freezing, wrap the bars individually in plastic wrap before placing them in a freezer-safe container.
• Reheating: If frozen, thaw the bars at room temperature for about 30 minutes before serving. You can also gently warm them in the microwave for a few seconds if desired.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	372.6 kcal	N/A
Calories from Fat	N/A	36%
Total Fat	14.9 g	22%
Saturated Fat	6.2 g	31%
Cholesterol	38.5 mg	12%
Sodium	179.4 mg	7%
Total Carbohydrate	51.5 g	17%
Dietary Fiber	11.3 g	45%
Sugars	19.2 g	N/A
Protein	12 g	24%

Variations & Substitutions

• Gluten-Free: Substitute the hard red wheat flour and soft white wheat flour with a gluten-free all-purpose flour blend. Be sure to check that your rolled oats are certified gluten-free as well.
• Vegan: To make this recipe vegan, replace the butter with vegan butter or coconut oil. Substitute the eggs with flax eggs (2 tablespoons ground flaxseed mixed with 6 tablespoons water, let sit for 5 minutes to thicken). Ensure the chocolate chips are dairy-free.
• Nut-Free: Omit the almonds and replace them with sunflower seeds or pumpkin seeds for a nut-free option.
• Fruit Swaps: Get creative with the dried fruit! Replace the craisins with raisins, chopped dried apricots, or dried cherries.
• Spice It Up: Add a pinch of ground cardamom, nutmeg, or allspice to the dry ingredient mixture for a warmer, more complex flavor profile.
• Citrus Zest: Grate the zest of an orange or lemon into the wet ingredient mixture for a bright, refreshing flavor.

FAQs (Frequently Asked Questions)

Q: Can I use pre-cooked lentils for this recipe?
A: Yes, you can use pre-cooked lentils to save time. Just make sure they are plain and unseasoned. You’ll need about 2 cups of cooked lentils.

Q: How do I prevent the chocolate from seizing when melting it?
A: Make sure there is no water or moisture present in the bowl or utensils you are using. Melt the chocolate slowly and stir frequently. If using a microwave, use short intervals and stir in between.

Q: Can I add protein powder to these bars?
A: Yes, you can add about ¼ – ½ cup of your favorite protein powder to the dry ingredient mixture. This will increase the protein content of the bars.

Q: The bars are too dry. What did I do wrong?
A: Overbaking can cause the bars to be dry. Make sure you are checking for doneness and not overbaking them. You can also add a tablespoon or two of applesauce to the wet ingredients next time to increase the moisture.

Q: Can I make these bars without the chocolate frosting?
A: Absolutely! The chocolate frosting is optional. The bars are delicious on their own. You could also sprinkle them with powdered sugar or drizzle them with a simple glaze made from powdered sugar and milk.

Final Thoughts

These Whole Grain Breakfast Bars are more than just a convenient snack – they’re a delicious and nutritious way to fuel your body and start your day off right. Don’t be afraid to experiment with different variations and substitutions to create your own signature version. I encourage you to give this recipe a try and share your feedback! Pair these bars with a glass of cold milk or a cup of hot coffee for a truly satisfying experience. Happy baking!