High Fiber Bars
Crunchy, sweet high‑fiber bars packed with bran, oats, nuts, and dried fruit—perfect for a quick breakfast or a post‑workout pick‑me‑up.
Ingredients
Instructions
- In a medium bowl mix 1 c. bran cereal, 1 c. oats, ½ tsp. cinnamon, ½ tsp. baking soda, and ¼ tsp. salt.
- Add ¾ c. walnuts and 1 c. raisins or dates, stirring to combine.
- In a small bowl lightly beat 2 eggs. Mix in ½ c. plain yogurt, ½ c. honey, and ½ c. vegetable oil until smooth.
- Pour the wet mixture into the dry ingredients and stir until fully incorporated.
- Line a 9 × 9‑inch pan with butter or parchment paper and press the batter evenly into the pan.
- Bake at 350 °F for 45 minutes, or until the edges are golden and a toothpick inserted in the center comes out clean.
- Remove from oven and let cool completely in the pan, then cut into bars.
Tips & Substitutions
For a nut-free version, substitute walnuts with sunflower seeds or pumpkin seeds. You can also use maple syrup instead of honey for a vegan option. If you prefer a sweeter bar, increase the honey or add a mashed banana. Make sure to press the mixture firmly into the pan for better texture. For added flavor, consider mixing in some vanilla extract.
Serving Suggestions
These high fiber bars are perfect as a quick breakfast or snack. Serve them with a dollop of yogurt or a spread of almond butter for an extra boost. Pair with fresh fruit like bananas or berries for a more nutritious meal. They also make a great addition to lunchboxes or as a post-workout snack.
Storage & Reheating
Store leftover bars in an airtight container at room temperature for up to a week. For longer storage, refrigerate them for up to two weeks. If you prefer them warm, you can microwave a bar for about 10-15 seconds before serving. These bars can also be frozen for up to three months; wrap them individually for convenience.
Nutrition & Diet Analysis (per serving)
Each serving of High Fiber Bars contains roughly 360 calories, with 8g protein, 54g carbohydrates, and 14g fat. It is an excellent source of iron (27% of the Daily Value), and a good source of protein and dietary fiber. Note that it is relatively high in sodium, at 1099mg per serving (48% 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 use different dried fruits in this recipe?
Absolutely! You can substitute raisins or dates with dried cranberries, apricots, or figs. Just ensure that the moisture content is similar to avoid altering the texture of the bars.
Is it possible to make these bars gluten-free?
Yes, you can make gluten-free high fiber bars by using certified gluten-free oats and ensuring that your bran cereal is gluten-free as well. This way, you can enjoy a delicious treat without gluten.
How can I enhance the flavor of these bars?
You can enhance the flavor by adding vanilla extract or a pinch of nutmeg along with the cinnamon. Also, consider incorporating dark chocolate chips for a sweet touch that pairs beautifully with these high fiber bars.
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).