Want a protein-packed snack? These gluten free chocolate chip oatmeal bars are nutrient dense, taste amazing, and can be eaten cold or hot! This recipe is quick to make, requires just a few ingredients, and is easily also made dairy free and vegan (if those are concerns for you).
And with 9 grams of protein and 5 grams of fiber per bar, you’re sure to be satisfied with this snack.
This post was written by Mel Colman, Candidate for Bachelors in Exercise and Bachelors in Nutrition Health and Wellness at Simmons University. It has been reviewed and edited by Chrissy Carroll, MPH, RD.
Ingredients
Here’s a photo of everything you’ll need, along with selected ingredient notes:
- Chickpeas – For this recipe, chickpeas are used as a versatile plant-based protein source. Chickpeas are packed with protein and healthy carbs, and are also high in fiber. You can use chickpeas as part of a snack to get you fueled up, whether it’s for the start of your day or before a workout. According to Healthline, it’s a good idea to eat a good pre-workout snack about 2-3 hours prior to exercise.
- Rolled oats – You’ll want rolled oats or instant oats for this recipe; do not use steel cut oats. If you’re following a gluten free diet, make sure your oats are certified gluten free. Many oats in the US are grown or processed with wheat, so it’s important to double check that you are purchasing certified gluten free oats before you buy (if you follow a gluten free diet).
- Sunflower butter – Sunflower seed butter contains iron, magnesium, and vitamin E, all of which are important for active folks! It is also a good option for those who are nut free for allergies. Not to mention, because sunflower butter contains unsaturated fats and phytochemicals, WebMD notes that it helps maintain healthy cholesterol levels and may reduce inflammation.
- Protein powder – You have free range with this one – select whatever you like! I recommend a protein powder with vanilla for extra sweetness. Make sure it is a protein that reflects any allergies or intolerances. For example, if you are dairy free or vegan, you’ll want to select a plant-based protein powder.
Instructions
You’ll find the full recipe amounts and instructions in the recipe card at the bottom of the page, but here’s a helpful overview with photos and tips.
Start by preheating the oven. Line an 8×8 pan with parchment paper, or grease it with a little cooking spray (either works!).
Next, you’ll want to add the chickpeas, sunflower butter, maple syrup, and vanilla extract to either a small food processor bowl or to a blender. I find a small food processor bowl works a bit better to getting the right texture, but you can make do with whatever you’ve got on hand.
Process that for about 60 seconds, until you have a nice creamy mixture, like this:
Then, in another bowl, add the dry ingredients: the oats, protein powder, salt, chocolate chips, and coconut. Mix that together.
Scoop out the chickpea mixture in there too, and stir everything until it’s combined.
Spread everything evenly into the 8×8 pan, pressing down gently to form one even layer.
Pop that in the oven and bake it for about 15-20 minutes. You’ll want to remove it when it no longer looks damp on top. Avoid overcooking the bars, or they can dry out.
Allow those to cool fully – you want to be careful cutting too early, or they can crumble. Once cool, cut ‘em up into 9 squares and store them in the fridge.
Recipe FAQ
Here are some common questions that may come up as you prepare this recipe:
When stored properly in the refrigerator, these bars will last up to 5 days. You can also freeze them. If frozen, enjoy within 2-3 months for best quality.
You can enjoy these bars either cold, or you can reheat the bars in the microwave for a few seconds and enjoy them warm!
If you don’t have sunflower butter, you can substitute with any nut butter or seed butter. Sunflower butter is the most easily accessible allergen-friendly butter but any option can work. In oatmeal bars, the nut or seed butters ensure the bars are the right consistency and do not crumble.
Yes, if you’d prefer, you can leave out the protein powder. Add an additional ½ cup of rolled oats instead. Note that the nutrition facts will vary.
More Healthy Gluten Free Snack Recipes
Looking for more tasty gluten free snack ideas? Here are a few delicious options:
- Buckwheat banana bread – This banana bread is a great on the go breakfast in the morning, or even a good pre workout snack.
- Fig energy bars – These energy bars are gluten free and don’t even require baking. They also have no added sugar and are easy and quick to make.
- Peanut butter protein bars – Made with just four ingredients, these come together quickly and are a satisfying snack. (Can also be made with sunflower seed butter for nut allergies)
- Air fryer baked apples – Perfect when you’re craving a sweet treat!
I hope you enjoy these chickpea and oatmeal bars. I think you’ll be surprised just how delicious they are!
Healthy Gluten Free Chocolate Chip Oatmeal Bars
Ingredients
- 15.5 ounce can of chickpeas, drained
- ½ cup natural sunflower butter
- ⅓ cup pure maple syrup
- 1 tsp vanilla extract
- ¾ cup rolled oats certified gluten free if necessary
- 1 scoop vanilla protein powder plant-based if desired, approximately ⅓ cup to a scant ½ cup
- ¼ tsp salt
- ½ cup dark chocolate chips dairy-free if desired
- ¼ cup unsweetened shredded coconut
Instructions
- Preheat the oven to 350 degrees F. Line an 8×8 pan with parchment paper (or grease the pan).
- In a small food processor bowl (or blender), combine the chickpeas, sunflower butter, maple syrup, and vanilla extract. Process for about 60 seconds, until creamy and well combined.
- In a separate bowl, mix together the oats, protein powder, salt, chocolate chips, shredded coconut. Pour in the chickpea mixture and stir until combined.
- Spread the mixture evenly into the pan, pressing down gently to form one even layer. Bake in the oven at 350 degrees for 15 to 20 minutes, on until the top is lightly golden and no longer damp.
- Allow the pan to cool fully, then cut into nine squares. Store in the fridge and enjoy!
Notes
- The scoop size of protein powders can vary. It may be worth double checking yours to ensure that your scoop size falls somewhere between ¼ and ½ cup, which should create the right texture for this recipe.
- These bars are soft and dense. If you prefer a drier bar, increase the oats to 1 cup.
- If the bar mixture looks too wet, you can add a little more oats or protein powder; if it looks too dry, add a little more sunflower seed butter and maple syrup.
- Natural peanut butter can be substituted for sunflower seed butter.
Nutrition
About the Author
Current student graduating in May from Simmons University with B.S. in Exercise Science and B.S. in Nutrition Health and Wellness Promotion. Mel works full time as a personal trainer at Equinox and loves helping others through movement and food!
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