Banana Oat Bars


  • 1/3 cup butter or coconut oil
  • 1/4 cup maple syrup
  • 1/2 cup nut butter
  • 1/2 cup milk of your choice
  • 2 cups of traditional rolled oats *
  • 1/4 cup flaxseeds or chia seeds
  • 1tsp baking powder
  • 1/2 tsp bicarbonate of soda
  • 1 tsp of cinnamon
  • 2 scoops (80g) of vanilla protein powder (optional)
  • 2-3 overripe bananas (the more the better!), mashed
  • 1 x egg (Optional: Still works without)
  • 3-4 medjool dates, chopped
  • 4-5 dried apricots, chopped
  • 1/2 cup of walnuts, chopped (or other nuts of choice)
  • 1/4 - 1/3 cup of dark choc chips or cacao nibs (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.