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Soaked Oatmeal Bars

Nutrient-dense breakfast bars made with properly prepared oats and seeds that have been soaked to improve digestibility. Perfect for a quick breakfast or healthy snack.
Print Recipe
Prep Time:15 minutes
Cook Time:2 hours 15 minutes
Soaking Time:12 hours
Total Time:14 hours 30 minutes

Equipment

  • 8x8 baking pan
  • Parchment paper
  • Fine mesh strainer
  • Large bowl
  • Small bowl

Ingredients

  • 3 cups organic rolled oats
  • 2 tablespoons organic plain yogurt or raw apple cider vinegar, whey, lemon juice, or kefir
  • 1/2 cup organic hulled raw sunflower seeds
  • 1/2 cup organic raw sesame seeds
  • 1/2 cup butter preferably from pastured cows, melted
  • 1/2 cup raw honey or pure maple syrup
  • 4 tablespoons organic coconut sugar optional, omit for less sweet bars
  • 1 teaspoon fine sea salt

Instructions

  • Day 1 - Soaking:
    1. Place oats in a large bowl, cover with filtered water, and add yogurt (or chosen acidic medium). Mix well.
    2. In a separate small bowl, cover seeds with filtered water.
    3. Cover both bowls and let rest overnight (12 hours).
  • Day 2 - Preparation:
    1. Preheat oven to 300°F (150°C).
    2. Drain oats and seeds in fine mesh strainer, pressing out excess liquid.
    3. Combine drained oats and seeds with melted butter, honey/maple syrup, optional coconut sugar, and salt.
    4. Mix thoroughly with a wooden spoon or spatula.
  • Baking:
    1. Line 8x8 baking pan with parchment paper.
    2. Pour mixture into lined pan, spreading evenly.
    3. Bake until browned on top and toothpick comes out clean (about 2-2¼ hours).
    4. Check every 30 minutes as baking time varies based on moisture content.
  • Finishing:
    1. Allow to cool slightly.
    2. Lift parchment to remove from pan.
    3. Slice into squares.

Notes

Why Soak?
Soaking oats with an acidic medium helps deactivate phytic acid, making nutrients more bioavailable and improving digestibility.
Storage:
- Room temperature: Several days
- Refrigerator: Up to 2 weeks
- Freezer: Up to 3 months
Serving Suggestions:
- Pair with hard-boiled eggs for breakfast
- Drizzle with extra honey
- Top with nut/seed butter and jam
- Enjoy with tea
Variations:
- Adjust sweetness by omitting coconut sugar
- Try different combinations of seeds
- Use any acidic medium for soaking (yogurt, ACV, whey, lemon juice, or kefir)
Servings: 16 bars