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

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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):

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 15% 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)

Print Recipe
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!
Course Breakfast
Cuisine vegan keto
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 6 slices
Calories 158


  • 1 cup shredded/grated zucchini (170g)
  • ΒΌ cup sunflower seed butter (64g)
  • 2 tbsp granulated sweetener
  • Β½ cup hulled hemp seeds (hemp hearts) (80g)
  • 1 tbsp chia seeds
  • 1-2 tsp cinnamon or pumpkin pie spice
  • Pinch of salt


  • Preheat your oven to 375Β°F (190Β°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.


To calculate net carbs - subtract the grams of fiber and sugar alcohols (if applicable) from the total grams of carbohydrates in the recipe.
Nutrition Info per Serving: 158 calories |Β  13.1g fat | 7.2g protein | 7.8g total carbohydrates | 2.6g fiber | 3g sugar alcohols | 2.2g net carbs
I always use a golden granulated sweetener. You can save 15% on my favorite one when you use the code MeatFreeKeto


Serving: 1 | Calories: 158kcal | Carbohydrates: 7.8g | Protein: 6.7g | Fat: 13g | Fiber: 2g

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Join the Conversation

  1. You are the best

  2. 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

    1. 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™‚

      1. I can see it now — I’m sure it was on my end. Thanks, Liz!

  3. I don’t use sunflower oil, would you have another recommendation than that oil.

    1. 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™‚

  4. 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™‚

    1. Yay! I hope you love them, Bev! πŸ˜€

  5. Krista Belegris says:

    Hi! So happy to come across your site. Quick question – I noticed you use granulated sweetener in the last two dessert recopies I looked at. Could I possibly sub this with stevia? I know the ratios will be off but wondering if the use of the granulated sweetener does something to help bind things that stevia would not do.. Thanks for any feedback.

    1. Hi, Krista! Good question – you hit on a key point here, which is that the granulated sweetener often acts as a binder, as well as giving these desserts a softer, more baked-goods-like texture. So, while you could use stevia, they just won’t have the same texture and may be a bit more crumbly and dry. This also applies to other baked goods on this site, but not things like fat bombs or smoothies. I hope this helps! πŸ™‚

  6. Would I be able to use any nut butter other than sunflower seed butter such as pecan, walnut, peanut or almond butters? Not a fan of sun butter! Thank you so much!!!

    1. Liz Author says:

      Hi Laney, you can pretty much use whichever nut or seed butter you like best! πŸ™‚

  7. Amber Romkee says:

    I cannot tolerate seeds or nuts, what can I use as a sub?

  8. Can you leave out the chia? Does that impact the outcome? Thanks! Really want to try but cannot have chia !

    1. Hi! Great question – the chia acts as an egg replacer to bind these together. You can use an equal measure of ground flax here, or your favorite egg replacer. πŸ™‚

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