Soaked Oatmeal Bars

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Soaked Oatmeal Bars via Homemade Mommy

Hi everyone – while I am traveling overseas for my day job, I have some guest posters stopping by to introduce themselves. Next up is Winnie of Healthy Green Kitchen with an great idea for a breakfast bar using soaked oats and seeds. I really think my family is going to love these!

I don’t know about your family, but mine rarely has time to sit down for breakfast on weekday mornings. My kids like to sleep as late as they possibly can before heading out the door to catch the school bus, so I like having grab-and-go foods such as these soaked oatmeal bars at the ready.

Besides being great for breakfast, these oatmeal bars are also a nice alternative to cookies and other snacks/desserts. They are extremely versatile: I’m not a big fan of dried fruit, but I think raisins, chopped apricots, or dates would be a tasty addition. You may also swap out the seeds I used for different ones, or use chopped nuts instead. And feel free to add a little ground cinnamon and/or pure vanilla extract.

Though soaking the oats and seeds does require a bit of planning, it’s an important step. Soaking deactivates the phytic acid that may make these foods difficult to digest. Soaking also makes the nutrients they contain more accessible to the body. For more information on soaking grains and other foods, please read this informative post by Jenny of Nourished Kitchen.

Be sure to line your pan with parchment paper so removal of the bars is a cinch; this recipe makes about 16 square-shaped oatmeal bars.

Soaked Oatmeal Bars

Soaked Oatmeal Bars



Place oats in a large bowl and cover with water plus 2 tablespoon of plain yogurt (or one of the other acidic ingredients). Mix well (this helps to deactivate the phytic acid in the oats, making them more digestible and freeing up their nutrients). In a separate small bowl, cover the seeds with the filtered water. Allow both the oats and the seeds to rest, covered, overnight.

The next day, heat your oven to 300° F. Drain the oats and the seeds in a fine mesh strainer. (With a wooden spoon, press as much liquid as you can out of the oats.) Combine the oats and seeds with the melted butter, honey or maple syrup, optional coconut sugar, and sea salt and mix well with a wooden spoon or rubber spatula.

Line an 8×8 baking pan with unbleached parchment paper (it’s fine if the piece of parchment paper is oversized). Pour in the “batter” and bake until the bars have browned a bit on top and a toothpick inserted in the center comes out clean. Depending on how much moisture was left in your oats after soaking and draining, these may take 2 hours or even a little more to bake. It took about 2 1/4 hours for me. I recommend checking on the bars every 1/2 hour or so while they are in the oven because yours may take less time, especially if you drain out more of the liquid.

Allow to cool slightly, then lift the parchment liner out of the baking pan. Slice into squares.

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These should keep for at least a few days at room temperature or refrigerate or freeze them for longer storage. Enjoy with a hard-boiled egg or two for a healthy, quick breakfast or snack. Or try them drizzled with a little extra honey, or topped with organic peanut butter (or another nut or seed butter) and some jam. I think they are lovely with a cup of tea.
WinnieWinnie Abramson is a food writer, recipe developer, and photographer with a doctorate in naturopathic medicine. Her first book, One Simple Change, will be published by Chronicle Books in December, 2013. She lives in upstate New York with her family and blogs at Healthy Green Kitchen.

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I am a very busy real food mama! When I am not taking care of my 6 year old, I take time to share my real food recipes on my blog, Homemade Mommy. I find the time for homemade cooking and green living because eating this way has truly changed my family’s life. Ditching processed food has helped us all to live a vibrantly healthy life! I buy organic, from family farms, local and grass-fed. I am passionate about achieving vibrant health and am happy to share tips, techniques and recipes in my eBook, The Real Food Survival Guide for Busy Moms which is an excellent resource for any busy mom (or dad) who wants to cook real food for their family but is not sure how to take the plunge.

12 Responses to Soaked Oatmeal Bars

  1. MS says:

    What is the texture like? Crispy, chewy, somewhere in between?

    • Jennifer says:

      These are dense and slightly chewy with crunchy seeds. They’re amazing! The kids and I love them. They’re so perfect for a real food breakfast on the go. I just made a batch to prepare for a little road trip we’re taking tomorrow.

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  4. […] 6. Oatmeal Bars: These tasty bars use soaked oats, just swap in your oatmeal for a quick and delicious snack. […]

  5. Shan says:

    Is there anyway I can change this recipe to make cookies? When I make the bars, the inside is too moist even after 2 hrs. I am trying not to use so much energy.,.:)


  6. Vickie says:

    These turned out okay – but a bit finicky. I cooked them for approx 2 hours and the top of the bars were really dark golden and the bottoms had cararmelized a bit. When I cut them, they crumbled a bit – and were a bit wet inside still. So I put them back in the oven after they were cut for about 15 more minutes. Overall they taste pretty good though! I added cinnamon, powdered vanilla, and raisins (on one side) and chocolate chips (on the other side – I wanted to see which tasted better!). Ultimately, I am very happy! In addition to having these with a cup of tea or tall glass of almond milk, I think these would be great crumbled over some yogurt too or mixed with some berries!

  7. Misa says:

    I just made these. I followed the recipe religiously and I must say they came out not so good. Crunchy on the outside but totally moist on the inside. Not sure what I did wrong :-(

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