Banana Oat Bars


  • 70g butter, 1/3 cup, OR coconut oil
  • 80ml maple syrup, 1/4 cup
  • 110g nut butter, 1/2 cup
  • 125ml, 1/2 cup milk of your choice
  • 180g rolled oats, 2 cups
  • 40g chia seeds, 1/4 cup, OR flax seeds
  • 5g baking powder, 1 tsp
  • 2g bicarbonate soda, 1/2 tsp
  • 2g cinnamon, 1 tsp
  • 3 x overripe bananas, the more the better!, mashed
  • 72g medjool dates, 3 chopped
  • 4-5 dried apricots, chopped
  • 50g walnuts, 1/2 cup chopped, OR other nuts of choice
  • 1 x egg - optional
  • 40g dark choc chips, 1/4 cup, OR cacao nibs - optional
  • 80g vanilla protein powder, 2 scoops - optional


  • Preheat oven 180deg and line a slice baking dish (we used one that is ~ 30cm x 20cm)
  • In a saucepan over medium heat, gently heat the butter, maple syrup, nut butter and milk until it is melted. Set aside.
  • In a separate bowl, add the oats, seeds, baking powder, bicarb, cinnamon and protein (if using).
  • Gradually add the butter mix to the dry ingredients and stir to combine.
  • Next, stir through the banana and egg with a whisk - just til it is all combined, no need to overdo it.
  • Mix through the dried fruit, nuts and chocolate (if using).
  • Pour mix into the greased slice tin and cook in preheated oven for ~40mins, or until a skewer comes out clean when inserted into the middle.
  • Allow to cool and then slice into portions. This freezes really well

Other serving suggestions:


Team it up with some higher protein plain Greek Yoghurt (e.g. YoPro, quark or Chobani) & some mixed berries.

During Training:

One bar offers the perfect 20g of carbs and the base of bananas means that it is a really moist slice option that is easy to get down even when your heart rate is up!


Gluten free adaptation:
*Use gluten free oats or quinoa flakes.