Vegan Keto Zucchini Noatmeal Breakfast Bars (gluten-free, soy-free, nut-free, low-FODMAP, paleo)
Breakfast can be one of the hardest meals to replace when going vegan keto, especially if you’re used to eating convenience foods. While I do enjoy a nice, hearty bowl of noatmeal or chia pudding, some days you just want something a little more substantial for breakfast, and something that you can make ahead of time and just grab before leaving for work. These vegan keto zucchini noatmeal breakfast bars are a great solution.
For these bars, you just need a few simple ingredients that you likely already have in your kitchen (especially if you’ve been on vegan keto for a bit):
- hemp hearts
- sunflower seed butter
- chia seeds
- granulated sweetener (save 20% site-wide with the code MEATFREEKETO)
My goal is to make recipes more accessible, so that those with all kinds of food allergies or intolerances can enjoy them. With that in mind, this recipe as written is free of added sugar, as well as gluten-free, soy-free, egg-free, dairy-free, peanut-free, nut-free and coconut-free. It’s also a paleo and low-FODMAP recipe! You can also find substitutions below in the “notes” section.
If you make these bars, I’d love to hear about it in the comments below! I also enjoy reading about your variations and substitutions. It can be so helpful to others who may have a similar food intolerance and have difficulties finding ways to modify recipes. 🙂
Notes on Making Vegan Keto Zucchini Noatmeal Breakfast Bars
- These bars are really simple to throw together and can be used to help meal plan, as they freeze really well.
- Zucchini can be substituted here for any summer squash. I recommend grating them pretty finely for the best texture.
- If you don’t have a loaf pan, you could also use a brownie tin, but start checking on the bars around 25 minutes, as they will likely need less time to cook.
- You could also make these in a muffin tin for easier portioning, but check on them around 25-30 minutes in, to make sure they don’t overcook!
- You can use almond butter or peanut butter in place of the sunflower seed butter to reduce the carbs in these bars, and if you don’t have sunflower seed butter. You can almost always use these three interchangeably.
- If you can’t find hemp hearts, you can those out for sunflower seeds or pumpkin seeds, but I would recommend chopping them finely.
- I like to use a “golden” granulated sweetener for baked goods that contain a lot of cinnamon, as it more closely replicates the taste of brown sugar. Save 20% site-wide with the code MEATFREEKETO
- If you would rather use a whole-foods sweetener than a sugar-free, granulated sweetener, you can sub out the sugar replacement for 1-2 tbsp of maple syrup.
- While I strive to provide accurate information, keep in mind that different brands and varieties of ingredient will have different nutritional values, so your calculations may vary.
These hearty breakfast bars are filling and nutrient-dense, while also being low-carb, paleo, low-FODMAP, gluten-free, soy-free, nut-free, coconut-free and peanut free!
- 1 cup (170g) shredded/grated zucchini
- ¼ cup (64g) sunflower seed butter
- 2 tbsp granulated sweetener (save 20% with the code MEATFREEKETO)
- ½ cup (80g) hulled hemp seeds (hemp hearts)
- 1 tbsp chia seeds
- 1-2 tsp cinnamon or pumpkin pie spice
- Pinch of salt
- Preheat your oven to 375°F (190°C) and line a standard loaf pan with parchment paper.
- Stir together zucchini, sunflower seed butter and sweetener in a bowl until thoroughly combined.
- Add in the seeds, cinnamon and salt and stir until completely incorporated. Let the mixture sit for about five minutes so the chia seeds have time to form a bit of a gel. The batter should thicken a bit, but still resemble a standard cake batter.
- Pour the batter into the pan and spread it around evenly.
- Bake for around 35 minutes, until the bars are golden brown and firm to the touch. Let cool for about 30 minutes before removing from the pan, slicing and enjoying.
If you like a more mild flavor, just use 1 tsp of cinnamon or pumpkin pie spice. I like to go all out, though! If you don't have a loaf pan, you could use a brownie tin, but will want to be sure to check on them starting at around 30 minutes.
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