Gluten Free Cinnamon Apple Quinoa Oatmeal Breakfast Bars
Apple Cinnamon Quinoa Breakfast Bars are a healthy whole grain and protein-packed breakfast you can make ahead and grab on the go. Packed with oatmeal and quinoa, plus tons of tender apples and crunchy walnuts, this easy recipe is also naturally gluten free. Perfect for meal prep because you can make a batch or two and keep these apple breakfast bars in the fridge or freezer to grab anytime.
Originally published on Sep 22, 2016
Our elementary school at 9:30 am. For the kiddos in my house, it makes no sense whatsoever. Why?
My kids are early risers, and although they are getting better, it used to be that by the time they actually got to school, they were already tired.
And more importantly, I really wish I didn’t have to give the kids a second breakfast every morning. Yes, instead of one normal-sized breakfast, we do two smaller breakfasts. When they are up and ready for breakfast by seven and don’t start school till two and a half hours later, if they had to go all the way till lunch, they would be hangry! I can’t subject teachers to that.
Because, by the way, lunch can be anywhere between 1 and 1:30.
I’m not talking about serving two giant plates of pancakes and bacon. We might start out with some yogurt and granola or cereal and a blueberry smoothie. But then we do always need at least a little something before heading out the door. But there’s not always a lot of time to do that.
So it’s important that I’ve got some nutritious and satisfying options on hand that we can grab on our way to the bus stop, like Healthy Carrot Zucchini Muffins (or Gluten Free Carrot Zucchini Muffins, energy balls, trail mix, and these…
Cinnamon Apple Healthy Breakfast Bars Recipe
It doesn’t matter whether it is fall or any other time of the year, kids always love apple cinnamon anything. And mine happily gobble these up, even though they don’t always like quinoa. In fact, they are always ready to devour them so quickly that I usually stash some in the freezer so I would still have a little stockpile for when life gets busy.
I love that not only are they easy and convenient to have on hand, but they are also packed with wholesome ingredients that provide plenty of whole grains, protein, and fiber to keep us all satisfied.
And if you love these, you’ve gotta try variations like Healthy Pumpkin Breakfast Bars and Healthy Banana Breakfast Bars!
Here is a brief overview so you can see just how easy it is to make. Scroll down to the printable recipe card for the full quantities and details.
But don’t skip my PRO TIPS below!
Ingredients
- Maple Syrup – use the REAL stuff, not pancake syrup.
- Unsweetened Applesauce
- Egg – you can also use two egg whites or 1/3 cup liquid egg white substitute
- Almond Butter – or any other nut butter or even a seed butter for a nut-free option
- Vanilla Extract
- Quick Cooking Oats – these are the ones that cook in about five minutes, NOT the packets of instant oats, and not old-fashioned oats that take longer to cook.
- Quinoa – cooked as per package instructions and cooled to room temperature.
- Baking Powder
- Ground Flax Seed – aka flax meal or flax seed meal
- Cinnamon
- Apples – peeled and chopped into about 1/4-inch pieces
- Pecans – can substitute walnuts or pumpkin seeds, or omit entirely.
Directions overview – scroll to the recipe card for the full set of instructions
- Preheat your oven to 350°F. Line a square baking pan with parchment paper and spray with nonstick cooking spray.
- In a small bowl, whisk together the wet ingredients.
- In a large bowl, combine the dry ingredients and stir until evenly distributed.
- Add the wet ingredients to the dry ingredients, and stir to combine.
- Mix in the apples and pecans.
- Press firmly into the prepared baking pan.
- Bake for 25-35 minutes, or until browned and firm to the touch.
- Cool completely and cut into squares.
RECIPE PRO TIPS:
- This recipe uses cooked and cooled quinoa. Follow the package instructions, but typically you’ll rinse the quinoa, add to a pot with water, bring to a boil, and simmer for 10-15 minutes. To cool it quickly, spread it out in a thin layer on a baking sheet.
- You’ll know they are done when they are browned on the top and feel firm when you press in the middle.
Substitutions
You can use an egg, egg whites, or liquid egg or egg white substitute in this recipe and it will turn out fine. Use the equivalent of one egg or two egg whites.
To make them nut-free, you can use sunflower seed butter or date paste and omit the pecans or substitute with pumpkin seeds if you’d still like that bit of crunch.
Serving suggestions
It’s perfect for a portable breakfast on-the-go. But my kids actually like to eat them on a plate slightly warmed with a bit of butter or even a drizzle of maple syrup or a smear of almond butter.
BRIANNE RECOMMENDS:
- I definitely recommend lining your baking pan with parchment paper. It makes the bars much easier to remove once they are cooled so you can cut them into nice squares.
- Using a serrated knife and cutting with a gentle sawing motion will give you the cleanest cut.
Storage
You can keep the bars at room temperature in an airtight container for a day or so, but I would recommend storing them in the refrigerator where they will last several days to a week.
Can you freeze apple oatmeal breakfast bars?
Yes, these bars freeze well in an airtight container or plastic freezer storage bag. For long-term storage, I’d recommend wrapping the container in plastic wrap, or the bars in plastic wrap before putting them in a plastic storage bag. If you wrap them individually, it’s easy to remove one at a time without cause frost or freezer burn on the others.
Then take one or more out the night before and thaw it overnight in the fridge. Or pop in the microwave for a few seconds if you take it out at the last minute.
Are these breakfast bars gluten free?
Gluten Free Disclaimer: I am not a medical professional. This information is solely based on my research and personal experience, and I provide it as a courtesy to my readers. Please consult your doctor or medical professional for any questions as it relates to your needs, particularly if you have celiac disease or a severe gluten allergy or intolerance. Products, manufacturing facilities, and ingredients change frequently, so you should always contact the manufacturer for the latest information.
Yes, you can make these as gluten free breakfast bars as the ingredients are all naturally gluten free or are available that way. A few items to watch out for:
- Oats – be sure to buy certified gluten free quick oats.
- Flax seed – read the labels, as occasionally flax seed or flax seed meal is processed in a facility with wheat-containing ingredients, so if you are highly sensitive or have celiac, there may be a risk of cross-contamination.
- Baking powder – again, most brands are gluten free, but read labels or use a brand you trust.
- Vanilla Extract – if you are highly sensitive, be sure there are no additives that may contain gluten (like caramel coloring)
Can you make nut-free breakfast bars?
Yes, you can substitute the almond butter with sunflower seed butter or another seed butter or even date paste, and either omit the pecans or replace them with pumpkin seeds for crunch, or even white chocolate chips, if you like.
More recipes make with cooked quinoa?
Mealthy gluten free breakfast recipes
- Mixed Berry Oatmeal Bake
- Nut-Free Granola Bars
- Make Ahead Frozen Oatmeal Cups
- Apple Cinnamon Granola
- Zucchini Brownie Chocolate Oatmeal
Cinnamon Apple Quinoa Breakfast Bars Recipe
These healthy breakfast bars are simple to make ahead and keep in the fridge or freezer. The kids love the sweet, soft, chewy goodness, and the classic irresistible apple cinnamon flavor. You’ll love that they are packed with whole grains, fiber, and protein. And you can keep them on hand for a portable breakfast on busy mornings or quick and easy after school snacks. Plus they are naturally gluten free and dairy free.
Cinnamon Apple Quinoa Breakfast Bars
Ingredients
- 1½ cups quick cooking oats
- 1 cup cooked quinoa, cooled to room temperature
- 1 teaspoon baking powder
- 1/4 cup ground flax seed
- 1 teaspoon cinnamon
- 1/2 cup maple syrup
- 1/2 cup unsweetened applesauce
- 1 egg or 2 egg whites or 1/3 cup liquid egg whites
- 2 Tablespoons almond butter or other nut butter
- 1 teaspoon vanilla
- 1 cups chopped apples, about 1/4 inch pieces
- 1/2 cup chopped pecans
Instructions
- Preheat your oven to 350°F. Line a 9×9 in. square baking pan with parchment paper and spray with nonstick cooking spray.
- In a large bowl, combine the oats, quinoa, baking powder, flax seed, and cinnamon and stir until evenly distributed.
- In another bowl, whisk together the maple syrup, applesauce, egg, almond butter, and vanilla.
- Pour the wet ingredients over the dry ingredients and stir until mixed thoroughly to form a thick batter.
- Fold in the apples and pecans.
- Pour the batter into the prepared pan and smooth with a spatula.
- Bake on the center rack of the oven for 25 – 35 minutes until the bars are golden brown and firm to the touch.
- Remove and cool completely in the pan. Slice into bars and store in an airtight container in the refrigerator for several days, or freeze to keep longer.
Notes
Nutrition
Enjoy!
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Michelle says
If we wanted to use something else other than maple syrup, do you think honey would work? Is it necessary for binding or could I omit it all together? I’m supposed to have low glycemic index foods but I have a sweet tooth lol.
Brianne @ Cupcakes & Kale Chips says
Honey would be fine. I don’t think it is critical for binding, but you’ll have to see if it is sweet enough for your taste. You could try a bit of sweetener like Swerve or Stevia.
Kristen says
we have nut allergies in our house. Any suggestion for a substitute for the nut butter?
Brianne @ Cupcakes & Kale Chips says
I have not tested this, but I’m sure you could use sunflower seed butter. In fact, the purpose is just to add some fat, so even softened butter or coconut oil might work.
Cassandra says
Just wondering how many eggs I would need to use in place of the AllWhites.
Brianne Cupcakes & Kale Chips says
Hi Cassandra.
According to the AllWhites website, 1/4 cup of egg whites is equal to one large egg. Since the recipe calls for 1/3 cup egg whites, I would say you’ll need 1-2 eggs to get the right amount of whites.
Jeannette says
These sound very good. Right up my alley too since 1) I have most of the ingredients and 2) although I’m not as busy as the rest, there are those unexpected times. I have to eat gluten free; can I use gluten free oatmeal in this recipe?
PS) it is 2018, and I’m not sure when you wrote this, but I wanted to add that I hope the scheduling is better now!
Brianne Cupcakes & Kale Chips says
Thank you, Jeannette! This post was published in 2016 so I’m happy to report that things are MUCH better now. 🙂
Rebecca says
I enjoyed the cinnamon apple and what went in them, but they were less of a “bar” than I expected and more the texture of an oatmeal bake.
Brianne @ Cupcakes & Kale Chips says
I’m glad you enjoyed the flavor. Yes, I call them bars because they are more firm than a typical oatmeal back that you wold eat on a plate with a fork, so you can carry them with you. But it’s more like a soft oatmeal bar than a harder granola bar.
Kelly says
Do you have nutritional info on this?
Brianne Cupcakes & Kale Chips says
Kelly, I don’t have exact nutritional information, because the information can vary depending on the products used. However, I know that a lot of people use the free nutritional calculator at MyFitnessPal.com. I hope that helps you to determine the information based on the ingredients you are using.
Workouts & Fitness says
This is a wonderful recipe. I am glad I was still able to eat it while I was doing my Country Heat dance workout for months. It was hard to find good food that was also healthy.
Sara says
I don’t have liquid egg whites. How many whole eggs would be the equivalent?
Brianne @ Cupcakes & Kale Chips says
This would be the equivalent of two egg whites (you can always save the yolks for lemon curd or ice cream). One whole egg might work, but I have not tried so can’t guarantee it.
Liz Jo says
Healthy and delicious!
Thanks for linking up with Welcome Home Wednesdays! Live every Wednesday at 7AM CT.
liz @ j for joiner
Amelia says
Those look really yummy! Sometimes I’ll make muffins or pancakes ahead of time for weekday breakfasts, but my kids are egg-lovers. Thank goodness for my breakfast sandwich maker!
[email protected]'s Dinnertime Dish says
I love to make frittatas ahead, slice into individual servings and freeze for a quick breakfast.
Deidre says
We like to make a big batch of breakfast burritos and freeze them! I’ll need to try this recipe! Looks yummy!
Tammi @ Momma's Meals says
I’m glad I’m not the only one who despises two (sometimes three) breakfasts a day! Looks delicious!
Brianne @ Cupcakes & Kale Chips says
It’s so frustrating!
Francesca says
Grab and go would be a piece of fruit. Muffins or a yogurt are great, but they are not as forgiving if you really are in a rush, but an apple can be consumed whilst off somewhere in a hurry. Ideally though, even if it’s just five minutes, I try to have something before I leave, so that it is more substantial and satisfying. Thanks for this great recipe though; perhaps these will be my new grab and go recipe 🙂
Tina W says
I love having a stash of homemade breakfast burritos in the freezer.
Shoshana Rose says
I love having a batch of protein muffins in the freezer for easy grab and go breakfasts. These bars would definitely find a good place in the rotation!
Jenny says
YUM! These look incredible, I love anything with apple and cinnamon, what a great but healthy treat!
carrian cheney says
ACK!!!! I was sitting here thinking I need to do something with my apples, maybe breakfast bars. lol!! And I’m totally not kidding. Love this!
Brenda @ a farmgirl's dabbles says
I wish I had one of these bars right now – I love ALL things apple!
Natalie R says
My favorite on-the-go breakfast.. I’m torn between overnight oats, chia seed pudding and scrambled egg muffin cups – all are in constant rotation in the morning and I love to experiment with flavors for each one! These bars are definitely next on my list 🙂
Carly Williams says
My favorite make-ahead breakfast is a quiche filled with veggies! It’s so easy to slice a piece and reheat it in the morning.
Mary Cloud says
A fried egg sandwich with cheese
Cookin Canuck says
9:30 is such a late start time! I hope they eventually adjust that for you. These breakfast bars sound like the perfect thing to have on hand for busy mornings.
Marty Crosson says
My favorite grab-n-go breakfast is no-cook oat bites. I’ll make a bunch on weekends with whatever’s at hand (dried berries, sunflower seeds, nut butter, etc.) and stick them in the freezer. The kids can eat them in the car without requiring a complete change of clothing.
Gina @Running to the Kitchen says
Great Fall breakfast! Making these soon!
Jennifer says
These look amazing! Making them today. I use the Clean & Delicious recipe for apple pie oats in the microwave most days. The egg white makes the oats fluffy. Excited to have a to-go bar that is healthy and tasty.