For this recipe we cut down on refined sugar and use other sweeteners instead, such as banana and maple syrup.
- Opt for soy-free milk to make this recipe soy-free.
- This is a great meal prep recipe for those grab-and-go moments. Make them ahead of time and store in an airtight container for up to 4 days.
Homemade Protein Flapjacks
Ingredients
- 2 ripe bananas, peeled + mashed
- 150 g (5.3 oz) oats, or gluten-free oats
- 25 g (0.9 oz) sunflower seeds
- 30 g (1.1oz) pumpkin seeds
- 30 g (1.1oz) raisins
- 30 g (1.1oz) walnuts, roughly chopped
- salt
- 180 g (6.3 oz) smooth peanut butter
- 5 tbsp maple syrup
- 3 tbsp coconut oil
- 1 tbsp plant-based milk
Method
- Preheat the oven to 180°C fan / 400°F and line the base and sides of an 8” x 8” baking tin with baking paper.
- Add the banana, oats, sunflower seeds, pumpkin seeds, raisins and walnuts and a pinch of salt to a mixing bowl.
- Then transfer the peanut butter, maple syrup and coconut oil to a small pan on a low heat. Stir to combine and leave on the heat until melted.
- Pour the peanut butter liquid and milk into the mixing bowl and stir until the dry ingredients are fully coated with the wet ingredients.
- Transfer the flapjack mix to the pre-lined baking tin and use a spatula to level the mixture. Bake for 30 minutes.
- Remove the flapjack from the oven and leave to cool in the tin for 5 minutes. This will set the flapjack so it doesn’t break when you move it.
- Remove the flapjack from the tin and leave to cool for 10 minutes before cutting into 10 bars.
Notes
Nutritional information per flapjack:
Calories: 303
Total Fat: 18.1g
Sat Fat: 6.1g
Carbohydrate: 31.2g
Sugars: 12.8g
Sodium: 102.4mg
Fiber: 4.4g
Protein: 8.1g
Total Fat: 18.1g
Sat Fat: 6.1g
Carbohydrate: 31.2g
Sugars: 12.8g
Sodium: 102.4mg
Fiber: 4.4g
Protein: 8.1g
21 Comments
These ingredients are measured by weight. Do you have a recipe where they are measured by volume? That would be helpful for me.
When is the 1 tbsp soya milk added? Does it go into the pan with the peanut butter etc?
Hi, it’s added to the mixing bowl along with the peanut butter mixture. Best, Roxy
How long do they last ?
Converting metric to US would be helpful. Many a (US) cook will forego a recipe to avoid conversions. So to help out my fellow Americans, scant 1 3/4 cup quick cook oats, 2 generous Tablespoons of sunflower seeds, 3 Tablespoons each each of pumpkin seeds, raisins, and walnuts, 3/4 cup peanut butter. Conversion source: jsward.com, The Metric Kitchen. 350° oven. Maybe we can collaborate on recipe conversions; most US kitchens have 8 or 9″ square pans. I dont think I’ve ever even seen a 7″ pan in a store!
Thank you for the conversation
Can you substitute ordinary porridge oats for the quick cook?
Hi Linda, yes you can use ordinary porridge oats. All the best, Roxy
I have this recipe twice now and I totally love it, instead of raisins I add cranberries and I also add a few cocoa nibs and cut a bit on maple syrup as the cranberries are sweet.
Thank you for the recipe and I can’t wait for more exiting ones! 🙂
Hey Elena, wow so glad that you’re enjoying the recipes and love the idea of playing around with other dried fruits and cocoa nibs. Roxy xx
Hi made these today……..quite crumbly but delicious!!! how long do these last? And can they be frozen? Thanks xx
Hi Niki, we haven’t tried freezing so can’t say but I assume they should be ok and you could maybe pop them in the oven to defrost. Thanks, Roxy
I like this recipe – tasty and adaptable to what you like and what you have in the cupboard. I have refernced it in my blog http://www.eatcakeandrun.home.blog
Yummy!
I like this recipe – tasty and adaptable to what you like and what you have in the cupboard. I have referenced it in my blog http://www.eatcakeandrun.home.blog
Yummy!
What would you substitute the peanut butter for ? I would like to make them for my sons lunch box and they aren’t allowed nut products.
HI Sara, you could add a little more coconut oil and/or a little more banana instead. Hope this helps. Thanks, Roxy x
Sunbutter might work?
Hey,
First time making them and they taste amazing! Followed the amounts exactly but personally a little dry; any advice to make them that little bit more moist and sticky?
Thanks!
Should these be stored in a fridge or ok in the cupboard? Thanks
These are really good, the kids loved them and much healthier than usual flapjacks!
My husband and I love this receipt, we love to adapt it a bit to how we like it but we use the recipe to get the correct measurements. I use shredded coconut in my recipe and extra peanut butter and less maple syrup to make it less sweet. Always enjoy these flapjacks. Thank you!!!