Quinoa Breakfast Bars – Your Morning Saver

Quinoa Breakfast BarsHave a love-hate relationship with breakfast? The earlier the alarm sounds and the greater the rush, the more tempting it is to skip it. But, research shows the importance of “breaking the fast” for better energy, cardiovascular health, weight control and healthier food choices throughout the day [1][2]. Quinoa Breakfast Bars to the rescue. These gluten-free, protein-packed and only slightly sweetened bars are a healthy, grab-and-go breakfast or snack item. This recipe is not only easy, but endlessly customizable, or what I call a “kitchen sink” recipe. Dried, fresh or frozen fruit, coconut, seeds, nuts… throw them all into the mix! You can’t go to wrong, as long as you don’t add so many extras that the mixture is as dense as wet concrete. These bars can be made ahead and last for days in the refrigerator. Try the Vegan Quinoa Bars as well!

QUINOA BREAKFAST BARS

Yield: 24 bars

WHAT YOU WILL NEED:

  • 9 x 13 baking pan
  • Parchment paper
  • Whisk
  • Baking rack

Quinoa Breakfast Bar IngredientsINGREDIENTS:

  • 3 cups cooked quinoa, completely cooled (about 1 cup uncooked)
  • 1 cup rolled oats (gluten-free or regular)
  • 1/2 teaspoon salt
  • 1 cup berries (fresh or frozen) or other fruit chopped into 1/4 inch chunks
  • 1/2 cup raw nuts or seeds – optional (chopped walnuts, almonds or pumpkin seeds work well)
  • 6 eggs beaten
  • 1/2 cup rice or almond milk
  • 1/2 cup organic brown rice sugar or raw honey
  • 2 teaspoons vanilla extract
  • 4 teaspoons cinnamon

Quinoa Mixture, Egg Mixture Quinoa Breakfast Bar Batter

DIRECTIONS:

  1. Preheat oven to 375ºF.
  2. Line baking pan with lightly greased parchment paper.
  3. Combine cooked quinoa, oats and salt in a large mixing bowl. Mix until well combined. Then, add in the fruit and nuts or seeds (optional).
  4. In a small bowl, whisk together eggs.
  5. Add almond or rice milk, brown sugar or honey, vanilla extract, and cinnamon to the egg mixture and stir until thoroughly combined. If using raw honey, heating it sightly will make blending easier.
  6. Add the egg mixture to the quinoa mixture and stir to combine. The batter will be very thick. Pour into the parchment-lined baking dish and distribute evenly.
  7. Bake for 30-35 minutes until golden and set.
  8. Invert to a baking rack to cool as quickly as possible.
  9. When cool, cut and serve alone or with a nut butter.
  10. Store bars refrigerated in an air-tight container.

uinoa Bake on Parchment Paper Lining the pan with parchment paper makes it easier to invert the quinoa bake without it falling apart. I have tried using a greased and flour pan for this recipe -without success. A baking rack will help the baked product cool quickly without the underside accumulating steam, creating a soggy end product. The baking rack is nice to have, but not necessary. I made this batch without a baking rack. Did not plan ahead and make your quinoa in advance (guilty!)? Simply spread the quinoa out on a parchment lined baking sheet to cool it quickly. Quinoa Cooling What grab and go recipes do you love for a healthy, fast breakfast?

[1] Long-term weight loss and breakfast in subjects in the National Weight Control Registry. [Obes Res. 2002]
[2] Prospective Study of Breakfast Eating and Incident Coronary Heart Disease in a Cohort of Male US Health Professionals.[Circulation 2013; 128: 337-343]

NOTES:

Inspired by gabysgfree
Vegan Quinoa Breakfast Bars

How to Cook Fluffy Quinoa
Calories: 220 per bar (16 bars total) or 150 per bar (24 bars total)

Originally posted 9.11.13

12 thoughts on “Quinoa Breakfast Bars – Your Morning Saver

  1. Pingback: Vegan Quinoa Breakfast Bars | Whole Foods Explorer

  2. Is it 3 cups of quinoa cooked & cooled or 3 cups of cooked quinoa? I did the former and it seems like too much quinoa??

    • Laurie – I feel terrible. I try so hard to write clearly, but failed this time. The recipe does indeed call for 3 cups of cooked quinoa, cooled (about 1.5 cups uncooked). I will update the post. Thank you so much for pointing out this issue.

  3. I was wondering if it was possible to find out approx the calories in 1 bar? I’ve been eating 1 for breakfast every morning with my yogurt and banana and I’ve gained a bit of weight?!

  4. Hello! I’m new to Vegan baking and love the idea of adapting these bars somehow. Do you know of anything that could replace the egg? Still excited to try them either way! Thank for sharing!

    • Kelly – Thanks so much for your inquiry. I apologize for the late reply due to travel. I have also been experimenting with vegan baking. I have an idea for how to make it vegan. However, there are a lot of eggs in this recipe, so I want to test it out first. I wil try to test out the vegan revision this week. Either way, I will let you know how I revised the recipe and how it turned out. Until then – Cheers! Maribeth

    • Thanks again for your question! I loved the idea of making these vegan. I just made a vegan version by replacing the eggs with a Chia gel (3 Tablespoons water and 1 Tablespoon Chia seed for every egg) and added 2 over-ripe bananas. It was delicious! I will post this version with pictures soon. However, the vegan bars were a little more delicate than the non-vegan version.

    • Hi Kelly. As mentioned, I too am fairly new to vegan baking. So, I had some ideas but had to try out a few different recipe adaptations. I just posted the best of about 4 today. I took these bars with me on a trip -and can’t wait to make more when I get home. Thanks again for your question!

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