Healthy Oatmeal Date Bars
These Healthy Oatmeal Date Bars are the perfect sweet treat for anyone following a CKD-friendly diet. Packed with nutrient-rich ingredients like dates, oats, and cinnamon, they provide a natural sweetness and wholesome flavor without overwhelming your kidneys. Enjoy these delicious bars as a satisfying snack that supports your health while catering to your dietary needs.
As a Registered Dietitian specializing in chronic kidney disease (CKD), I am dedicated to helping individuals make informed, health-conscious choices to improve their well-being. With years of experience working with CKD patients, I provide evidence-based nutrition advice tailored to each person's unique needs. My expertise ensures that the recipes and dietary guidance I share are safe, practical, and aligned with the latest research for managing kidney health.
These healthy date oatmeal bars are designed with CKD dietary needs in mind, using ingredients that are low in sodium and potassium while providing fiber and natural sweetness. The dates offer a heart-healthy alternative to refined sugars, while oats help regulate blood sugar levels, making this recipe a safe and delicious snack option for those managing kidney disease.
Are you looking for more kidney friendly desserts? We have strawberry rhubarb bars as well as vegan apple cake. And what's more, these go perfectly with a kale and pomegranate salad that you can enjoy all year long.
Jump to:
- Ingredients for Healthy Oatmeal Bars
- How To Make Healthy Date Bars with Oatmeal
- Substitutions For Healthy Oatmeal Bars
- Variations in Healthy Date Bars With Oatmeal
- Storing Oatmeal Date Bars Healthy
- Top Tip
- FAQs about Healthy Oatmeal Bars
- Related Dessert for Chronic Kidney Disease
- Pairing with Kidney Friendly Oatmeal Bars
- Recipe
Ingredients for Healthy Oatmeal Bars
This recipe for Healthy Oatmeal Date Bars uses simple, wholesome ingredients that come together to create a delicious, CKD-friendly treat. From the naturally sweet dates to the heart-healthy oats, each ingredient plays a vital role in making these bars both nutritious and satisfying.
- Dried dates: Naturally sweet and rich in fiber, offering a healthier alternative to refined sugars.
- Water: Essential for hydration and achieving the right consistency without adding sodium or potassium.
- Lemon juice: Provides tangy flavor and vitamin C, supporting immune health and iron absorption.
- Cinnamon: Enhances flavor with antioxidant and anti-inflammatory benefits.
- Lemon zest: Adds bright, citrusy flavor with no extra sodium or potassium.
- Quick oats: A great source of fiber that supports heart health and regulates blood sugar levels.
- Flour: Offers structure and texture while being low in sodium and CKD-friendly.
- Brown sugar: Provides natural sweetness with a mild molasses flavor, used sparingly for balance.
- Honey: A natural sweetener with antioxidants, preferable to processed sugars.
- Melted butter: Adds richness and flavor with healthy fats when used in moderation.
- Baking powder: Helps the bars rise and provides a light texture; use low-sodium baking powder to make it CKD-friendly.
See recipe card for quantities.
How To Make Healthy Date Bars with Oatmeal
Now that you have all the ingredients ready, it's time to bring them together in a few simple steps. Follow the instructions below to create these delicious, CKD-friendly oatmeal date bars that are perfect for any occasion.
- Preheat oven to 350'F
- Place dates, water, lemon juice, cinnamon and lemon zest into a medium saucepan. Bring to a boil. Boil for at least 10 minutes until the dates break down.
3. Use a hand held blender (or regular blender) to puree the dates once cooked so they are smooth.
4. Place oats, flour, brown sugar, honey, butter and baking powder into a medium sized bowl and mix well.
5. Spray an 8x8 in pan and line with parchment paper.
6. Pour half the oat mixture into the bottom of the pan and gently push it down.
7. Pour the date mixture on top and use a spatula to spread it evenly over the bottom crisp.
8. Add remaining oat mixture on top of the date filling and gently press it down.
9. Bake for 35 minutes. Cut into 8 pieces
Hint: Check for Doneness: After 35 minutes, check the bars by gently pressing the top; if it’s firm and golden brown, they’re ready. Let them cool completely before cutting to avoid crumbling.
Substitutions For Healthy Oatmeal Bars
There are several substitutions that can be made to better suit specific dietary needs while still keeping the recipe tasty and kidney-friendly:
- Flour: Swap the all-purpose flour for a whole wheat flour or oat flour to boost the fiber content in these bars, which is great for kidney health.
- Honey: If you prefer to avoid honey, substitute with maple syrup for a natural, slightly different sweetness.
- Butter: For a dairy-free option, use coconut oil or olive oil instead of butter to maintain the richness.
Variations in Healthy Date Bars With Oatmeal
If you'd like to customize this recipe further, here are a few variations that are still kidney-friendly and can suit different tastes or dietary needs:
- Dried Fruit: Swap the dates for other CKD-friendly dried fruits like raisins or apricots for a new twist on this recipe.
- Add Nuts: Mix in a small handful of chopped walnuts or almonds to add a bit of crunch and healthy fats.
- Spiced Up: For a different flavor, try adding a pinch of ginger or nutmeg along with the cinnamon for a spiced kick.
Storing Oatmeal Date Bars Healthy
To keep your Healthy Oatmeal Date Bars fresh and maintain their CKD-friendly qualities, follow these storage tips:
- Freezing: You can also freeze the bars for up to 3 months. Wrap each bar individually in plastic wrap and place them in a freezer-safe bag or container. Thaw overnight in the fridge before enjoying.
- Room Temperature: Store the bars in an airtight container at room temperature for up to 3-4 days. This will keep them fresh and prevent them from becoming too dry.
- Refrigeration: For longer storage, keep the bars in an airtight container in the refrigerator for up to a week. This helps retain their texture and flavor.
Top Tip
- Make Ahead: These bars can be made ahead of time and stored in an airtight container for a few days, making them a great snack option for busy days.
FAQs about Healthy Oatmeal Bars
If you need to lower the potassium content, try using dried fruits with lower potassium levels, such as raisins or cranberries. Additionally, reduce the lemon juice and zest to minimize potassium and acidity in the recipe.
Yes, you can substitute the melted butter with coconut oil, olive oil, or a plant-based butter alternative. This makes the recipe suitable for those who are dairy-sensitive or following a dairy-free diet.
Quick oats are the preferred choice for this recipe as they provide a softer texture and help the bars hold together. However, you can substitute with old-fashioned oats if you prefer a chewier texture, but the bars may be slightly more crumbly.
Related Dessert for Chronic Kidney Disease
Looking for other recipes like this? Try these:
Pairing with Kidney Friendly Oatmeal Bars
These are my favorite dishes to serve with Oatmeal Bars Recipes:
If you tried this Recipe or any other recipe on my website, please please leave a star rating and let me know how it goes in the comments below. I love hearing from you!
Recipe
Healthy Oatmeal Date Bars Recipe
Equipment
Ingredients
Date Filling
- 1 cups dried dates pitted and chopped
- ½ cup water
- 2 tablespoon lemon juice
- 1 teaspoon cinnamon
- 1 tablespoon lemon zest
Crisp
- 1 ½ cup quick oats
- 1 cup flour
- ½ cup brown sugar
- 1 tablespoon honey
- ⅓ cup melted butter
- ¼ teaspoon baking powder
Instructions
- Preheat oven to 350'F
- Place dates, water, lemon juice, cinnamon and lemon zest into a medium saucepan. Bring to a boil. Boil for at least 10 minutes until the dates break down. Use a hand held blender (or regular blender) to puree the dates once cooked so they are smooth.
- Place oats, flour, brown sugar, honey, butter and baking powder into a medium sized bowl and mix well.
- Spray an 8x8 in pan and line with parchment paper.
- Pour half the oat mixture into the bottom of the pan and gently push it down.
- Pour the date mixture on top and use a spatula to spread it evenly over the bottom crisp.
- Add remaining oat mixture on top of the date filling and gently press it down.
- Bake for 35 minutes. Cut into 8 pieces
