A few years back, I did a brief stint as a spokesperson for a particular brand of breakfast “biscuits.” One of my tasks included an appearance on a national morning show, where I was slated to chat about healthy breakfasts on the go in general, and the aforementioned breakfast biscuits in particular. The script was fairly relaxed, guided by a half dozen talking points. But interjected throughout, in bold as well as capital letters, was the following mandate:
DO NOT CALL IT A COOKIE!!!
Because, of course, it was.
They may have elongated the shape and dubbed it a biscuit, but by every other measure, it was a cookie. As sweet as a cookie, crisp and crunchy (and about as high in fat) as a cookie, and, except for the addition of some fiber, the same nutritional profile as a cookie.
My muffin tin granola bars are not cookies.
Made entirely of pantry ingredients, low in sugar, high in nutrition, cheap and easy to make, endlessly versatile, they are an ideal, healthy breakfast to grab and go. Forgive my bragging, but they are amazeballs.
Many granola round and granola bar recipes are loaded with sugar and fat, and oftentimes eggs or egg whites to make them stick. By contrast, these simple bars rely on (my favorites) chickpea flour and a bit of pysllium husk to keep their shape.
I will point out that it is very important to firmly tamp down the oats mixture into the muffin cups; skipping this step will result in crumbly granola, not granola bars. It only takes a moment to accomplish, like so:
Vary these to your heart’s content with different types of dried fruit, chopped nuts, seeds, spices, extracts, citrus zests, and more; you really cannot mess these up. You can also replace 1/2 cup of the oats with rinsed (uncooked) quinoa or amaranth.
Pack them in your favorite to-go container, and you’re on your way to a tasty, satisfying day.
Happy eating, and happy FridayPrint
Easy granola bars made in a muffin tin! They are nutritious, vegan, gluten-free, and low in sugar, too.
- 1/4 cup pure maple syrup
- 3 tablespoons nondairy milk or water
- 3 tablepoons chickpea flour
- 2 teaspoons whole psyllium husk
- 1 teaspoon vanilla extract
- 1/4 teaspoon fine sea salt
- 2 cups old fashioned rolled oats (certified GF as needed)
- 2 tablespoons virgin coconut oil, melted
- 1/2 cup dried fruit, chopped (I used dried tart cherries)
- Preheat oven to 350F. Grease or spray all 12 cups of a standard muffin tin.
- In a large bowl, whisk together the maple syrup, milk, chickpea flour, psyllium, vanilla and salt. Let stand for 5 minutes to thicken.
- To the bowl, add the oats, coconut oil and dried fruit, stirring to coat. Divide mixture evenly among prepared cups. Using the bottom of a measuring cup (spray or grease bttom of cup to avoid sticking), firmly tamp down the granola mixture.
- Bake in preheated oven for 14 to 17 minutes until golden brown. Transfer to wire rack and cool in tin for 10 minutes. Remove granola bars from tin and cool completely.
Storage: Store the bars in an airtight container at room temp for up 3 days, in the refrigerator for up to 1 week, or freezer for up to 3 months.
- Category: Breakfast, Snack
- Serving Size: 1 round granola bar
- Calories: 112
- Sugar: 6.6 g
- Sodium: 46 mg
- Fat: 3.3 g
- Saturated Fat: 2.1 g
- Carbohydrates: 19.8 g
- Fiber: 3.4 g
- Protein: 2.3 g
- Cholesterol: 0 mg
Additional Nutrition Highlights:
*High in dietary fiber
*Very high in manganese