Bionic Bars
Nutritious and energy-boosting homemade bars combining beans, whole grains, and spices, perfect for outdoor adventures like camping, hiking, or skiing, with a hint of sweetness.
Ingredients
- 2 cups kidney beans, drained ⓘ
- 1/2 cup oil ⓘ
- 1 egg ⓘ
- 1/4 cup honey ⓘ
- 1/3 cup molasses ⓘ
- 1/2 cup applesauce ⓘ
- 1 cup whole wheat flour ⓘ
- 1/2 teaspoon salt ⓘ
- 1 teaspoon baking soda ⓘ
- 1 teaspoon cinnamon ⓘ
- 1/2 teaspoon cloves ⓘ
- 1/2 teaspoon allspice ⓘ
- 1/2 teaspoon nutmeg ⓘ
- 1/3 cup chocolate chips ⓘ
- 1/3 cup raisins ⓘ
Instructions
- In a blender, combine kidney beans, oil, egg, honey, molasses, and applesauce; blend until smooth.
- In a large bowl, mix together whole wheat flour, salt, baking soda, cinnamon, cloves, allspice, and nutmeg.
- Stir the liquid mixture into the dry ingredients until well combined.
- Fold in chocolate chips and raisins.
- Pour the batter into a greased 9 x 13-inch pan and spread evenly.
- Bake at 350°F (180°C) for 25 minutes.
- Allow to cool for 10 minutes, then cut into 24 bars.
Tips & Substitutions
For a smoother blend, ensure the kidney beans are well-drained and rinsed. You can substitute the whole wheat flour with almond flour for a gluten-free option, or use agave syrup instead of honey for a vegan version. If you want extra texture, consider adding chopped nuts or seeds into the mix, which pairs beautifully with these Bionic Bars.
Serving Suggestions
These Bionic Bars are perfect as a healthy snack or a quick breakfast on the go. Serve them with a side of fresh fruit or a dollop of yogurt for added flavor and nutrition. They also make a great addition to lunchboxes or as a post-workout treat. Feel free to enjoy them alongside a warm cup of tea or coffee.
Storage & Reheating
Store leftover Bionic Bars in an airtight container at room temperature for up to 3 days, or in the refrigerator for up to a week. To reheat, simply place a bar in the microwave for about 10-15 seconds until warm. This will help retain their moist texture.
Nutrition & Diet Analysis (per serving)
Each serving of Bionic Bars contains roughly 198 calories, with 6g protein, 27g carbohydrates, and 8g fat. It is an excellent source of dietary fiber (21% of the Daily Value), and a good source of iron and protein. Note that it is relatively high in sodium, at 541mg per serving (24% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make these Bionic Bars vegan?
Yes, you can make these Bionic Bars vegan by substituting the egg with a flaxseed meal or applesauce. For every egg, mix 1 tablespoon of flaxseed meal with 2.5 tablespoons of water and let it sit for a few minutes to thicken. This helps bind the ingredients just like an egg would.
How can I adjust the sweetness of the Bionic Bars?
If you prefer less sweetness, consider reducing the amount of honey and molasses by a couple of tablespoons. You can also add mashed ripe bananas for natural sweetness and moisture. Keep in mind that this may alter the flavor slightly, so adjust to your taste.
Can I freeze Bionic Bars for later use?
Absolutely! You can freeze Bionic Bars for up to 3 months. Once they are completely cooled, wrap each bar individually in plastic wrap and place them in a freezer-safe bag. When ready to enjoy, thaw them in the refrigerator overnight or microwave them for a quick snack.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).