Plant-Based Flapjacks Recipe: The Ultimate Chewy Oat Energy Bars

Plant-Based Flapjacks Recipe: The Ultimate Chewy Oat Energy Bars

Yield: 10

These plant-based flapjacks are classic British oat bars—sweet, chewy and satisfying—powered by oats, nuts and seeds for long-lasting, vegan-friendly energy.

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Ingredients

• 150g coconut oil
• 90g agave nectar
• 90g brown sugar
• 170g oats
• 75g mixed chopped nuts
• 75g dried mixed fruit
• 1 banana, peeled and mashed with a fork

Instructions

1. Preheat the oven to 160˚C (conventional oven)/140˚C (fan-assisted oven), or gas mark four.
2. Line a 20cm square baking tin with baking paper.
3. Melt the coconut oil, sugar, and agave nectar in a pan over medium heat.
4. Remove from the heat and tip in the oats, chopped nuts, dried fruit, and the mashed banana, being careful not to overheat the mixture.
5. Transfer to the tin, packing the mix in with the back of a spoon.
6. Bake for 30-35 minutes until lightly golden and crisp around the edges - again be careful not to overcook.
7. Leave to cool in the tin before slicing into squares.
8. Keep in an airtight container for up to three days.

Notes

I did replace the brown sugar with coconut sugar.  

Nutrition Information:

Yield: 10 Serving Size: 1
Amount Per Serving: Calories: 321Total Fat: 20gSaturated Fat: 13gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 25mgCarbohydrates: 33gFiber: 3gSugar: 18gProtein: 4g

Flapjacks 101: what they are (and what they aren’t)

In the UK and Ireland, flapjacks are baked oat bars—a simple traybake made from rolled oats bound with something sweet and a little fat, then cut into squares. In North America, “flapjacks” often means pancakes, which is why recipes can look confusing online. Here we’re talking about the British original: portable, chewy, golden and perfect with a cup of tea—or in a jersey pocket for your long ride.

A brief origin story

The modern oat-bar flapjack rose out of home baking: pantry-friendly oats, a knob of fat, and syrup or sugar pressed into a tin. Traditional versions leaned on butter and golden syrup; today’s plant-based take swaps in coconut oil, olive oil or nut/seed butter and uses maple, date syrup or agave. At heart it’s the same thrifty idea cooks have used for generations—turn wholesome oats into a satisfying snack that keeps well and travels easily.

Why oats make sense

Oats are nutritional overachievers. They deliver:

• Complex carbohydrates for steady energy rather than a sharp spike and crash.

• Soluble fibre (beta-glucan), which supports normal cholesterol levels and a healthy gut.

• Micronutrients such as manganese, magnesium, iron and vitamin B1.

Because oats have a naturally low glycaemic load when paired with fats and fibre, flapjacks feel sustaining rather than sugar-bomb sweet—especially when you add nuts, seeds or a smear of nut butter to the mix.

Plant-based benefits (with performance in mind)

Switching to a vegan flapjack isn’t just about ethics—it often improves digestibility and energy steadiness. Nut or seed butters (peanut, almond, tahini, sunflower) add unsaturated fats and a little plant protein, which help with satiety and texture. A pinch of salt is not only delicious; it’s useful for athletes replacing electrolytes. For training, many cyclists and runners like flapjacks because they’re gentle on the gut, easy to portion, and palatable when sweet gels start to cloy. Aim for modest fat if you need faster gastric emptying; add a little more for long, easy miles when comfort food helps you keep eating.

Fun facts & variations

• British vs. American: In the UK, a flapjack is an oat bar; in the US/Canada, it’s a pancake. Same word, different snack.

• Endlessly customisable: Stir through chia, sesame or pumpkin seeds for crunch; dried fruit (raisins, apricots, cranberries) for natural sweetness; cacao nibs for a subtle chocolate snap; or zest and spices (cinnamon, ginger, cardamom) for warmth and aroma.

• No-waste friendly: Got crumbly ends? Crumble them over yoghurt (or coconut yoghurt) as a quick granola.

Smart sweetening

Classic flapjacks can be quite sugary. A plant-based approach lets you rebalance: use maple syrup or date syrup for binding and flavour, and rely on the oats, nuts and fruit to carry sweetness. You can also replace part of the syrup with ripe mashed banana or apple purée for moisture and natural sugars—great for kids’ snacks and lighter training days.

Texture & technique

Chewy, not brittle—that’s the goal. A few tips:

• Press firmly into the tin to bind the layers.

• Bake low and slow until just set and lightly golden; over-baking dries them out.

• Cool completely before cutting—warm flapjacks can crumble.

• For crisp edges and soft centres, choose a slightly smaller tin and don’t overpack the mix.

Storage, portability & safety

Flapjacks are meal-prep superheroes. They keep well in an airtight tin for several days, freeze beautifully, and travel without melting. For hot weather or very long sessions, wrap portions individually. If you follow a gluten-free diet, choose certified GF oats to avoid cross-contamination.

The big picture

Plant-based flapjacks combine wholesome oats, healthy fats and smart sweetness to deliver slow-burn energy in a compact, craveable bar. They straddle comfort food and performance fuel, fitting just as well in a lunchbox as they do in a saddlebag. With a handful of pantry ingredients and a tray, you get a snack that’s economical, customisable and genuinely satisfying—the ultimate chewy oat energy bar you’ll make on repeat.