Low Calorie Oat Breakfast Bars

Published: 12 June 2024 by Simon Deane

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These bars are really simple to make. They are made with oats, bananas, maple syrup and a splash of oat milk. They are lower in calories, with around 100 calories per bar, and are a great breakfast on the go.

I usually make these bars at least once a week. They are so quick to make. You can prepare the ingredients in two minutes, stick them in the oven, then get back to what you are doing while they are baking.

Oat Breakfast Bar Ingredients:

  • 3 bananas (medium)
  • 300g porridge oats
  • 3 tbsp oat milk
  • 3 tbsp maple syrup

How to Make these Oat Bars:

First of all, peel the bananas and put them into a mixing bowl. Mash them with a potato masher or fork until they reach a smooth consistency.

Add the oats along with the maple sryup and oat milk. Mix everything together well with a wooden spoon.

If your bananas are small, reduce the oats to around 250g. If the mixture still feels like its holding together well you can add a little more.

After you make these a couple of times, you should get a feel for how wet the mixture be. If you think that you have added too many oats, you can just add another splash of oat milk and that should help bind everything together. I don’t measure the oats anymore and they have worked out fine eat time (so far).

Breakfast on the Go or a Healthier Low Fat Tea Break Snack

These bars are perfect for when you are running out the door in the morning and don’t have time to sit down for breakfast. Just grab a few to take with you and you’re good to go.

If you like a snack with your morning coffee or tea, these oat bars are also a great option. They can satisfy your sweet tooth, and are a healthier option to the biscuit tin. A lot of granola type bars contain oats, but they also tend to have a lot of oil or butter and are high in calories. All of the ingredients in these bars are very low in fat, so they are much lower in calories.

How Sweet

If you want more of a sweeter bar you can add extra maple syrup. If you want to be stricter on sugar, you can even make them with no added maple syrup. You can also use agave syrup in place of maple syrup.

I tend to add a little extra maple syrup when I make these for the kids than when I make them for myself. If I don’t add maple syrup they don’t eat them and when I do, they love them.

Other Bars to Try

I find these types of bars really handy and have some other variations of these types of oat bars on the site.

I also recommend trying the Low Calorie Flapjacks or the Oat Banana Bites if you like these sort of bars.

low calorie breakfast oat bars laid out on a plate with a coffee

Low Calorie Breakfast Oat Bars

These low calorie oat bars are a perfect breakfast on the go, or healthier option for you tea break.
Servings 16 bars
Calories 102 kcal



  • 3 bananas
  • 300 g oats
  • 3 tbsp oat milk
  • 3 tbsp maple syrup


  • Peel the bananas and add to a mixing bowl. Mash with a potato masher.
  • Add the oats, oat milk and maple syrup
  • Mix everything together well
  • Add to a silicon baking tray and place in the oven at a temperature of 180 degrees Celsius (360 degrees Fahrenheit) for 18 minutes.
  • Remove from the oven, allow to cool for a few minutes, then cut into bars.


Calories: 102kcalCarbohydrates: 21gProtein: 3gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.4gSodium: 3mgPotassium: 157mgFiber: 2gSugar: 5gVitamin A: 20IUVitamin C: 2mgCalcium: 19mgIron: 1mg
Tried this recipe?Let us know how it was!
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  • Simon Deane

    My mission is to provide the resources to help people to prepare their own healthy and tasty meals at home and to teach people about nutrition and how to eat healthier...

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