Vegan Keto Zucchini Noatmeal Breakfast Bars (gluten-free, soy-free, nut-free, low-FODMAP, paleo)

Vegan Keto Zucchini Noatmeal Breakfast Bars (gluten-free, soy-free, nut-free, low-FODMAP, paleo)

Note: Hi, friends! Just a a quick reminder – some of the links on this site are affiliate links, and so I may earn a little cash on qualifying orders. It doesn’t cost you anything extra, and is a nice way to help support this site! I also want to point out that I don’t promote products I haven’t actually tried or products that I don’t trust. πŸ™‚

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.

Vegan Keto Thanksgiving Recipes | Meat Free Keto - a collection of low carb, gluten free vegan recipes to help you make the most of this Thanksgiving!

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):

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. πŸ™‚

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.

Vegan Keto Zucchini Noatmeal Breakfast Bars (gluten-free, soy-free, paleo)

Prep Time: 5 minutes

Cook Time: 35 minutes

Total Time: 40 minutes

Category: breakfast

Cuisine: vegan keto

Yield: 6 slices

Serving Size: 1/6th batch (about 54g)

Calories per serving: 153

Fat per serving: 13g

Carbs per serving: 3.2g net

Protein per serving: 6.7g

Fiber per serving: 2g

Vegan Keto Zucchini Noatmeal Breakfast Bars (gluten-free, soy-free, paleo)

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!

Ingredients

Instructions

  1. Preheat your oven to 375Β°F (190Β°C) and line a standard loaf pan with parchment paper.
  2. Stir together zucchini, sunflower seed butter and sweetener in a bowl until thoroughly combined.
  3. 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.
  4. Pour the batter into the pan and spread it around evenly.
  5. 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.

Notes

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.

https://meatfreeketo.com/vegan-keto-zucchini-noatmeal-breakfast-bars-gluten-free-soy-free-nut-free-low-fodmappaleo/

If you liked this recipe, you may also enjoy the following recipes:



7 thoughts on “Vegan Keto Zucchini Noatmeal Breakfast Bars (gluten-free, soy-free, nut-free, low-FODMAP, paleo)”

  • Something’s missing here:

    1 cup (170g) shredded/grated zucchini
    ΒΌ cup (64g) <——- 1/4 cup o what?
    2 tbsp granulated sweetener
    Β½ cup (80g) hulled hemp seeds (hemp hearts)
    1 tbsp chia seeds
    1-2 tsp cinnamon or pumpkin pie spice
    Pinch of salt

    • Hi, Jani! You must have a browser setting preventing you from seeing certain links. That says sunflower seed butter, and shows up for me using several different computers and browsers on different networks. πŸ™‚

    • Hi, the recipe doesn’t call for sunflower oil – it calls for sunflower seed butter, which can easily be substituted with almond butter, peanut butter, or whatever nut/seed butter you prefer πŸ™‚

  • Alrighty, then! Just made a batch of Zucchini Noatmeal Bars, Maple Noatmeal “mini-bites”, and Vegan Keto Zucchini “meatballs”! I’m armed and ready for those evening carb-cravings! Bring ’em on!! πŸ™‚ Thanks, Liz!!! πŸ™‚

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.