Paleo Diet Breakfast Bars: Recipes and Ideas

For those following a paleo diet, finding convenient and compliant breakfast options can sometimes be a challenge. Breakfast bars offer a quick and easy solution, perfect for busy mornings or a pre- or post-workout snack. This article explores a variety of paleo-friendly breakfast bar recipes, incorporating wholesome ingredients and free from grains, dairy, and refined sugars.

Chewy Paleo Granola Bars

These Paleo Chewy Granola Bars are a great grab-and-go breakfast option, easy to make and delicious. They are gluten-free, dairy-free, and sweetened only with honey.

Ingredients:

• 2 cups finely chopped nuts, unsalted (almonds and pecans are recommended, but cashews or other nuts can be substituted)
• 2 cups finely shredded unsweetened coconut
• 1 teaspoon cinnamon
• 1/2 teaspoon salt (omit if nuts are salted)
• 2 tablespoons almond flour
• 1/2 cup melted Golden Barrel Coconut Oil
• 1/2 cup honey
• 1/4 cup almond butter
• 1 large egg
• 1/2 cup dairy-free chocolate chips (optional)

Instructions:

1. Preheat the oven to 350°F (175°C) and line an 8x8 inch pan with parchment paper.
2. In a large bowl, combine the chopped nuts, coconut, cinnamon, salt, and almond flour.
3. In a separate bowl, mix together the melted coconut oil, honey, and almond butter. Microwave for 10-20 seconds if needed to get a smooth consistency.
4. Pour the wet mixture over the dry ingredients and mix until fully incorporated.
5. Add the egg and stir again until well combined.
6. Dump the mixture into the prepared pan and press down firmly and evenly. This step is crucial for ensuring the bars hold together.
7. Bake for 30-32 minutes, or until the edges are slightly brown.
8. Once removed from the oven, press down again using a spatula.
9. Let cool completely before cutting into 10 bars.
10. Melt the dairy-free chocolate chips in the microwave in 10-second intervals until smooth. Drizzle over the bars if desired.
11. Store the bars covered at room temperature.

Tips for Success:

• Packing is important: Pack the mixture tightly into the pan before and after baking, and even after cutting, to help the bars stay together.
• Sweetness: The chocolate drizzle adds sweetness and makes the bars more dessert-like, but they are delicious on their own.
• Substitutions: While honey is essential for the stickiness that binds the bars, different nuts and nut butter can be used, ensuring the measurements are the same. A flax or chia egg may work as an egg substitute, although this hasn't been tested.

No-Bake Paleo Granola Bars

For a no-bake option, these chewy, crunchy, sweet, and salty grain-free granola bars are loaded with raisins, mini chocolate chips, coconut flakes, and nuts, sweetened with raw honey, and packed with healthy fats.

Instructions:

1. Line an 8x8” or 9x9” square pan with parchment paper, leaving extra paper up the sides for easy removal.
2. Place melted coconut oil in a small saucepan and whisk in the almond butter and honey.
3. Set the heat to low and whisk until the honey and almond butter melt.
4. Pour the wet mixture into a large bowl with the dry ingredients and stir to fully combine using a silicone spatula. Ensure all dry ingredients are coated.
5. Press the mixture tightly into the prepared pan to create dense, chewy bars.
6. Freeze until firm, then use a long, sharp knife to cut into 20 bars.
7. Store the bars in the refrigerator to maintain their firmness, as they may soften at room temperature due to the coconut oil.

Healthy No-Bake Breakfast Bars with Dried Fruit, Seeds, and Coconut

These easy, healthy, and filling breakfast bars combine dried fruit, seeds, and coconut for a satisfying and nutritious start to the day. They are crunchy, chewy, mildly sweet, and perfect on their own or crumbled over yogurt.

Ingredients:

• 12 oz pitted dates
• 1 2/3 cups very warm water (for softening dates)
• Dried cranberries, dried cherries, or goji berries
• Pumpkin seeds OR salted sunflower seeds
• Flax seeds or sunflower seeds
• Chia seeds
• Coconut flakes
• Shredded coconut

Instructions:

1. Line a 2-quart/8x8" baking dish with parchment paper, ensuring the paper extends high enough up the sides to grab later.
2. Prepare the dates:
   • No-cook method: Add the dates and water to a bowl. Let them soften for 10 minutes. Do not drain. Blend with a food processor, blender, or stick blender until you have a paste.
   • Saucepan method: Add the dates to a small saucepan with the water. Bring to a boil, then reduce the heat to simmer for 5 minutes. Turn off the heat (do not drain) and beat with a fork until you have a paste. Let cool.
3. Add the date paste to a large bowl with the dried cranberries, pumpkin seeds, flax seeds and/or sunflower seeds, chia seeds, coconut flakes, and shredded coconut. Stir until thoroughly blended.
4. Pour the mixture into your prepared baking dish and spread it out as much as possible. Use a spatula to press down on the top of the mixture to create one even layer. The harder you press, the firmer it will be and the neater it will cut.
5. Chill for at least one hour or up to 8 hours (the longer it chills, the firmer it gets).
6. Use the parchment paper to lift the bars onto a cutting board. Cut into 16 bars (3 across and 3 down).

Optional Baking: For a toasty flavor and a slightly dryer, crunchier texture, bake the compressed bars at 350°F (175°C) for 30 minutes, until the edges have darkened. Let cool before cutting or chilling.

Read also: Paleo Granola Recipes

Substitutions:

• Use dried cranberries, dried cherries, or goji berries.
• Use brown flax seeds or sunflower seeds, or any combination to equal 1 cup.
• Add 2 teaspoons of cinnamon when you blend the dates into a paste.
• Replace half the chia seeds with cacao nibs.

Make-Ahead and Storage:

• These can be kept in the fridge for up to 2 weeks.
• Wrap bars individually and freeze for up to 3 months. Thaw overnight in the fridge.

Paleo Blueberry Muffin Breakfast Bars

These tender, moist, and sweet paleo blueberry muffin breakfast bars are loaded with flavor and great to have on hand for busy mornings or after-school snacks. They offer a twist on traditional blueberry muffins, being easier to make as the batter is poured into one pan instead of muffin cups. They are also a bit more dense and sweet than a typical muffin recipe.

Ingredients:

• Almond flour
• Coconut flour
• Applesauce
• Almond butter
• Blueberries (fresh or frozen)
• Coconut butter (optional, for drizzling)
• Honey (optional, for drizzling)

Instructions:

1. Combine the dry ingredients in a separate bowl until fully blended.
2. Add the dry ingredients to the wet ingredients until just combined, being careful not to over-mix.
3. Transfer the mixture to a parchment-lined baking pan, scraping the bowl to use every drop.
4. Cool in the pan on a wire rack for about 10 minutes, then hold the parchment paper on either side to remove from the pan and continue to cool on the wire rack.
5. Cut into 16 squares to serve and store leftovers covered in the refrigerator for up to 5 days.
6. If desired, drizzle with melted coconut butter mixed with a little bit of honey.

General Tips for Paleo Breakfast Bars

• Nut and Seed Selection: Experiment with different combinations of nuts and seeds to find your favorite flavors and textures.
• Sweeteners: Honey and dates are common paleo-friendly sweeteners. Adjust the amount to your preference.
• Binding Agents: Eggs, nut butter, and applesauce can be used to bind the ingredients together.
• Storage: Most paleo breakfast bars can be stored in the refrigerator for up to a week or frozen for longer storage.

Read also: Paleo Diet Delivered: What You Need to Know

Read also: Paleo Mayonnaise Recipe

tags: #paleo #diet #breakfast #bars #recipes