Banana Oat Bars


  • 1/3 cup butter
  • OR 1/3 cup coconut oil
  • 1/4 cup maple syrup
  • 110g nut butter, 1/2 cup
  • 1/2 cup milk of your choice
  • 2 cups rolled oats
  • 1/4 cup chia seeds
  • OR 1/4 cup flaxseeds
  • 1 tsp baking powder
  • 1/2 tsp bicarbonate of soda
  • 1 tsp ground cinnamon
  • 3 bananas (overripe)
  • 3 medjool dates
  • 5 dried apricots
  • 1/2 cup walnuts
  • OR 1/2 cup nuts of your choice
  • 1 egg (optional)
  • 1/4 cup dark chocolate chips (optional)
  • OR 1/4 cup cacao nibs (optional)
  • 80g vanilla protein powder, 2 scoops (optional)


  • Prep ingredients: Mash the bananas, chop the dates, apricots and walnuts.
  • Preheat oven 180°C 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.