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    Home > Recipes > Breakfast + Brunch

    Healthy Tropical Oat Bars

    Published: Aug 6, 2014 | Updated: Apr 27, 2022

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    These vegan, Healthy Tropical Oat Bars are filling, packed with tropical flavors and are naturally sweet! Perfect for breakfast, lunch boxes or a snack on the go!

    Jump to Recipe
    Healthy Tropical Oat Bars {Vegan, GF}

    Today I bring you Healthy Tropical Oat Bars because I’ve gotten a little out of control with the desserts! A quick scroll down the homepage will show you that I have been on a non-stop sugar high for over a month! Time to rein it in, Lindsey. Rein it in.

    But I can promise you that, while I have cut the added sugar down to a measly 2 tablespoons of honey in these vegan bars, you won’t even notice that they are healthy. You will be too excited about the burst of tropical flavors on your tongue to give a second thought to the fact that they are only 175 calories each!

    Healthy Tropical Oat Bars {Vegan, GF}

    Homemade oat bars have been on my list for over a year now, but I’ve resisted because each and every one I have seen calls for dates as the base. I loathe dates. I used to pick them out of the muesli cereal my mom bought growing up. Dedicated date hater right here.

    But several weeks ago late at night, which is when these experiments usually happen, I decided to forgo the hated dates altogether and use dried apricots as the base.

    Best. Decision. EVER!

    Healthy Tropical Oat Bars {Vegan, GF}

    First you soften the apricots in simmering water to partially rehydrate them, then you puree them into a beautiful, thick paste that will act as the main adhesive for the bars, lastly you mix everything together and bake it. How easy was that?

    The mild apricot flavor fades into the background and you are left with all the tropical flavors you love! Pineapple, coconut, and macadamia nuts! They’ll take you right back to that last beach vaca!

    “If you like piña coladas…”

    Now that song is stuck in your head too. #sorryimnotsorry

    Healthy Tropical Oat Bars {Vegan, GF}

    The oats and wheat bran make each bar is as filling as it is tasty! I’ve been eating these for breakfast, for a pre-workout snack, for a post-workout snack, to tide me over ‘til dinner; I stuffed some in my husband’s carryon before he left last week…you get the idea. They’re awesome! You’ll love them! Even if you’re a date-lover.

    To make these happy snacks Gluten Free, simply substitute the wheat bran with oat bran and make sure that your oat bran and oatmeal are certified gluten free. Oh happy day!

    Healthy Tropical Oat Bars {Vegan, GF}

    Note: Each bar pictured is slightly smaller than an actual serving in this recipe because some edges had to be sacrificed in the name of beautifully enticing photography.

    Healthy Tropical Oat Bars {Vegan, GF}

    Healthy Tropical Oat Bars

    Chef Lindsey
    These vegan, gluten-free, Healthy Tropical Oat Bars are filling, packed with tropical flavors and are naturally sweet! Perfect for breakfast, lunch boxes or a snack on the go!
    Prevent screen from sleeping
    PRINT Pin Recipe
    Prep Time 30 minutes
    Cook Time 25 minutes
    Total Time 55 minutes
    Course Snack
    Cuisine American
    Servings 16 Bars
    Calories 242 kcal

    Ingredients
     

    • 1 cup dried apricots
    • 2 ½ cups rolled oats (ground in a food processor)
    • 3 tablespoons ground flaxseed
    • ¼ cup wheat germ
    • 1 teaspoon cinnamon
    • ½ teaspoon kosher salt
    • ¼ cup pecans (toasted, chopped)
    • ¾ cup pecans (toasted, ground in the food processor)
    • ¼ cup macadamia nuts (finely chopped)
    • ¾ cup dried (unsweetened coconut)
    • 1 cup dried pineapple (chopped)
    • ½ cup golden raisins (chopped)
    • 3 tablespoons coconut oil (melted)
    • 2 tablespoon honey (I use wildflower)
    • ¼ cup reserved apricot cooking liquid
    US Customary - Metric

    Instructions
     

    • Preheat your oven to 350°. Line an 8-inch square baking dish with parchment paper.
    • Place dried apricots in a small saucepan and cover with water until the water is approximately ½ inch above the fruit. Place over medium-high heat just until it comes to a low boil, turn down the heat to a low-simmer and simmer until plump. I let mine simmer for at least 30 minutes, but 20 will be okay. Because of the long simmer time, I start the apricots before I begin measuring or chopping any other ingredient.
    • Place all other ingredients through raisins in a large mixing bowl.
    • Place plump apricots in the bowl of a food processor, reserving the cooking liquid. Process the apricots until completely smooth, adding some reserved cooking liquid if necessary. The liquid will help them puree.
    • Add the puree, coconut oil and honey to the large bowl and mix with a large wooden spoon. If needed add some of the reserved cooking liquid. In the 3 test batches I made, I needed about ¼ cup additional liquid. You want the “batter” to be cohesive but not extremely sticky or wet.
    • Press into the prepared pan with the back of a wooden spoon. Bake in preheated oven for 20-25 minutes or until the edges begin to brown.
    • Let cool and then cut into bars.

    Notes

    Store at room temperature for up to a week or in the freezer for several months. Wrap in wax paper and then place in a freezer bag prior to freezing. Take them out individual to thaw at room temperature!
    I measured all ingredients before they were processed or chopped.
    Keyword after school treats, healthy breakfast, snack recipes
    Tried this recipe?Mention @cheflindseyfarr

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    Recipe Rating




    Comments

    1. paul s says

      February 22, 2020 at 5:57 am

      Awesome recipe and thank you for it. It looks quite easy and your instructions are quite easy to understand also. looking forward to making it ASAP.

      Reply
    2. Ilona @ Ilona's Passion says

      January 09, 2015 at 3:53 pm

      I love your recipes! And I should try this granola:)

      Reply
      • Lindsey says

        January 09, 2015 at 10:29 pm

        Thanks, Ilona! You definitely should!

        Reply
    3. Kathleen R. says

      August 13, 2014 at 8:55 pm

      Sounds delicious!!

      Reply
      • Lindsey says

        August 13, 2014 at 11:17 pm

        Thanks, Kathleen!

        Reply
    4. Kelsey Bang says

      August 08, 2014 at 7:33 pm

      oh mY!! these look so amazing! I need to try these out! love healthy looking treats!

      kelseybang.com

      Reply
      • Lindsey says

        August 08, 2014 at 11:33 pm

        I hope you do, Kelsey!

        Reply
    5. Steph says

      August 08, 2014 at 6:26 pm

      OMG! These do seem incredible healthy but also super delicious! I'm so excited to try making them! They'll be perfect once school starts again 🙂

      Reply
      • Lindsey says

        August 08, 2014 at 11:33 pm

        They will be perfect for lunches! I'm sure you'll love them 🙂

        Reply
    6. Christin@SpicySouthernKitchen says

      August 08, 2014 at 4:31 pm

      Yay for healthy sweets! These look amazing Lindsey. I totally dig tropical flavors 🙂

      Reply
      • Lindsey says

        August 08, 2014 at 11:32 pm

        Thanks, love!

        Reply
    7. Kelly - Life Made Sweeter says

      August 08, 2014 at 3:33 pm

      These bars look amazing, Lindsey! Using apricots is a great idea instead of dates and I absolutely love the tropical flavors too! The fact that they are healthy and guilt free sounds perfect to me - pinning 🙂

      Reply
      • Lindsey says

        August 08, 2014 at 11:19 pm

        Thanks, Kelly! And thanks for the pin! They are delicious as well as healthy, which makes them a nice break from all the ice cream I've been eating!

        Reply
    8. Kristi @ Inspiration Kitchen says

      August 08, 2014 at 9:39 am

      ...and gettin' caught in the rain! YES!!! I love pina coladas, and I apparently love gettin' caught in the rain too since I live in rainy Seattle. Sigh. But, there is no raining on the parade of these bars Lindsey, because they look amazing! And healthy too! Pinned!

      Reply
      • Lindsey says

        August 08, 2014 at 11:11 pm

        lol! thanks, Kristi! And thanks for the pin!

        Reply
    9. Anne says

      August 07, 2014 at 5:19 pm

      These look amazing!!! Since I can't go to Hawaii, perhaps I should make my home feel like Hawaii, eh? 😀

      Reply
      • Lindsey says

        August 08, 2014 at 10:57 pm

        Precisely!!!

        Reply
    10. Alessandra // the foodie teen says

      August 07, 2014 at 3:04 pm

      Those look absolutely STUNNING! Yum!

      Reply
      • Lindsey says

        August 08, 2014 at 10:44 pm

        Thanks, Alessandra!!!

        Reply
    11. Danielle @ TheBestDessertRecipes.com says

      August 07, 2014 at 11:11 am

      Oooh I LOVE pina coladas (and I now totally have that song stuck in my head). These bars look delish! 🙂

      Reply
      • Lindsey says

        August 07, 2014 at 11:14 am

        lol! thanks!

        Reply
    12. Jessica @ Sweet Menu says

      August 07, 2014 at 2:30 am

      Wow they look yummy! Perfect treat to take to work to cure those morning munchies!

      Reply
      • Lindsey says

        August 07, 2014 at 8:51 am

        So true!! Thanks, Jessica

        Reply
    13. Thalia @ butter and brioche says

      August 06, 2014 at 11:05 pm

      awesome recipe! definitely perfect for my afternoon snack, love how guilt free and healthy they are!

      Reply
      • Lindsey says

        August 07, 2014 at 8:51 am

        Thanks, Thalia! I tried to make them as healthy as possible!

        Reply
    14. marcie says

      August 06, 2014 at 8:53 pm

      I'm not a date lover either. Nope. I can tolerate them at best. I like to swap them out for dried figs…I LOVE figs…but I love dried apricots just as much! This is such a great idea, and I do like taking my taste buds to the tropics, so I'm so there. Pinning!

      Reply
      • Lindsey says

        August 06, 2014 at 10:08 pm

        Thanks for the pin, Marcie! I've never been able to get on board the fig-train. I want to like them because they pair so nicely with all sorts of foods I love!

        Reply
    15. Sandi says

      August 06, 2014 at 8:20 pm

      hmm yummy, these are some good delicious breakfast.

      Reply
      • Lindsey says

        August 06, 2014 at 10:07 pm

        Thanks, Sandi!

        Reply
    16. Sarah@WholeandHeavenlyOven says

      August 06, 2014 at 7:52 pm

      Oh my goodness, these bars look FABULOUS, Lindsay! I love any oat-filled bar, especially if it's tropical-flavored! These are SO up my alley and I can't wait to try them for a post-workout snack! 🙂 Pinned.

      Reply
      • Lindsey says

        August 06, 2014 at 10:09 pm

        Thanks for the pin, Sarah! You'll love them! Perfect for post work-out! 🙂

        Reply
    17. Phillip says

      August 06, 2014 at 12:32 pm

      I have had to cut back on my sugar consumption and I feel your pain. I would love to try these for breakfast. I don't really like traditional breakfast food and can never find anything satisfying in the mornings. This sounds good and healthy at the same time. Do the oats need to be ground even if you buy the ones in the can that are already very small pieces? In other words, do they need to be ground to a powder-like consistency?

      Reply
      • Lindsey says

        August 06, 2014 at 2:17 pm

        These are delicious for breakfast! Ideally the oats should be ground into a powder-like consistency. It's ok if there are some larger pieces but if the oats aren't ground they might not stay together in a cohesive bar. The oat powder absorbs moisture faster and easier. I wouldn't want you to pull them out of the oven and be eating raw oats in bar form! Yuck!

        Reply
    18. David @ Spiced says

      August 06, 2014 at 11:51 am

      These look delicious...and now you've inspired me to make something healthy! P.S. It's ok to be a date hater...those things are strange! 🙂

      Reply
      • Lindsey says

        August 06, 2014 at 2:19 pm

        Haha! Thanks, David! I couldn't have everyone thinking I lived on cupcakes and ice cream alone! Dates are strange...what is *up* with the constancy?

        Reply
    19. Kristine @ Kristine's Kitchen says

      August 06, 2014 at 10:42 am

      Oh wow, these look great! I too get tired of finding so many recipes that call for dates - brilliant idea to try apricots instead! Apricot flavor is so much better, in my opinion. 🙂 I love the tropical flavors you've used! Pinned!

      Reply
      • Lindsey says

        August 06, 2014 at 2:20 pm

        Soooo much better! If for no other reason than it doesn't overpower every other flavor you put in the bar! Thanks for the pin!!

        Reply
    20. Gayle @ Pumpkin 'N Spice says

      August 06, 2014 at 8:16 am

      I love the looks of these oat bars, Lindsey! The tropical flavors sound delicious, such a fun treat! I think I would be snacking on these all day!

      Reply
      • Lindsey says

        August 06, 2014 at 2:31 pm

        Thanks, Gayle!! That's why I keep them in the freezer! lol!

        Reply

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    Hi, I'm Lindsey! I am the baker, recipe developer, writer, and photographer behind Chef Lindsey Farr. I believe in delicious homemade food and the power of dessert! 

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