Oat Fig Bars

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Vegan Fig Oat Bars

Yield: 16

These Oat Fig Bars are one of my favourite ways to use fresh figs (from my garden). These vegan bars taste like healthy Figolu (French biscuits), but without the guilt or refined sugar. Enjoy them for breakfast or as an easy, healthy snack.

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Ingredients

• 450 grams ripe figs, washed, stems removed and chopped
• 2 tablespoon maple syrup
• 2 tablespoon of lemon juice, plus the zest of the lemon
• 1 teaspoon vanilla extract
• For the crust
• 150 grams gluten free rolled oats
• 75 grams almond flour (or ground almond)
• 40 grams tapioca flour (or corn stash)
• 60 grams coconut sugar
• 1/2 teaspoon bicarbonate of soda
• 1/4 teaspoon salt
• 75 grams coconut oil, melted
• 2 tablespoon maple syrup

Instructions

1. Preheat the oven to 180ºC. Line an  20cm square baking tray with parchment paper and grease with non-stick spray.

1. Start by making the fig jam filling. In a medium or large pot, combine figs and maple syrup over medium heat, stirring occasionally until bubbling and thickened (15-20 minutes). Add 1-2 tablespoons of water if the mixture is sticking to the sides or burning at all. Remove from heat and stir in lemon zest, lemon juice, and vanilla extract. Let cool while preparing the oatmeal crust.
2. In a mixing bowl, whisk together oats, almond flour, tapioca flour, coconut sugar, baking soda and salt.
3. Add melted coconut oil and maple syrup to oat mixture and stir until combined.
4. Reserve 1/2 cup of the oatmeal crumble and press the remaining oat mixture firmly into the prepared baking pan. The mixture needs to be well pressed in to avoid crumbling.
5. Next, carefully spread the crust with the fig mixture. Crumble the remaining oat mixture evenly over the fig mixture and pat it down firmly to press the crumble into the fig jam.
6. Bake for 20 minutes or until lightly browned. Cool completely before cutting into 16 equal squares – I like refrigerating mine before cutting to help them keep their shape more easily. They can crumble if cut when warm. Keep leftovers covered in the refrigerator.

Nutrition Information:

Yield: 16 Serving Size: 1
Amount Per Serving: Calories: 164Total Fat: 8gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 75mgCarbohydrates: 23gFiber: 3gSugar: 12gProtein: 3g

Figs: An Ancient Fruit Perfect for Modern Oat Fig Bars

Figs are one of the oldest fruits known to humankind, yet they remain incredibly relevant in modern plant-based cooking. Naturally sweet, rich in fibre, and full of history, figs are a key ingredient in many healthy snacks – especially oat fig bars, where they provide flavour, moisture, and natural sweetness without refined sugar.

Where Figs Come From

Figs are believed to have originated in the Middle East and Western Asia, with archaeological evidence suggesting they were cultivated more than 11,000 years ago. From there, fig trees spread throughout the Mediterranean, thriving in warm, dry climates. Ancient civilisations such as the Egyptians, Greeks, and Romans valued figs as both food and medicine, often drying them to preserve their energy-rich flesh.

Today, countries like Turkey, Egypt, Morocco, Spain, and Greece are among the world’s leading fig producers. The Mediterranean influence is still strong, and many traditional fig-based recipes continue to inspire modern baking and snack ideas.

Nutritional Value of Figs

Figs are small but nutritionally dense. They are particularly known for their high fibre content, which supports digestion and helps maintain steady energy levels. This makes them an excellent ingredient for snacks designed to keep you fuller for longer, such as oat fig bars.

Key nutrients found in figs include:

• Dietary fibre – supports gut health
• Potassium – helps regulate fluid balance and muscle function
• Calcium – contributes to bone health
• Iron – important for oxygen transport in the body
• Antioxidants – including polyphenols that help protect cells

Dried figs are more concentrated in both nutrients and natural sugars compared to fresh figs, which is why they are commonly used in baking. According to Healthline, figs provide beneficial plant compounds while remaining a whole-food source of sweetness.

How Figs Are Eaten

Figs can be enjoyed fresh or dried, depending on the season and intended use. Fresh figs are soft, juicy, and mildly sweet, making them ideal for breakfast bowls, salads, or eaten as they are. Dried figs, on the other hand, are chewy, rich, and intensely sweet.

Popular ways to eat figs include:

• Chopped or blended into oat fig bars
• Added to porridge or overnight oats
• Used in energy balls and snack bars
• Paired with nuts, seeds, and spices

In vegan and whole-food cooking, figs are often used as a natural alternative to refined sugars or syrups.

Using Figs in Cooking and Baking

Figs work beautifully in both sweet and savoury dishes. Their natural sugars caramelise gently when baked, while their sticky texture helps bind ingredients together. This is especially useful in egg-free and dairy-free baking.

In oat fig bars, figs are usually soaked and blended into a smooth paste, forming a naturally sweet filling that contrasts perfectly with the hearty texture of oats. They pair well with ingredients like cinnamon, vanilla, orange zest, almonds, and seeds.

Chefs and food writers frequently highlight figs for their versatility.

Fun Facts About Figs

• Figs are not technically fruit – they are inverted flowers.
• Each fig depends on a unique relationship with fig wasps for pollination.
• Fig trees can live and produce fruit for over 100 years.
• The fig leaf has been a symbol of modesty and fertility in art and history.

Why Figs Work So Well in Oat Fig Bars

Figs combine ancient heritage with modern nutrition. Their fibre, minerals, and natural sweetness make them ideal for wholesome snacks. When paired with oats, they create balanced, satisfying oat fig bars that are perfect for breakfast on the go, post-workout fuel, or a healthier afternoon treat.