This tasty bar is perfect for breakfast, a snack, or dessert. It’s full of healthy carbs to give you lasting energy and is naturally sweetened with apple juice and dates. You can have a delicious treat and support your body at the same time!

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By Katie Mae,

Last Updated:


  • 1 cup dates, pitted and halved
  • 1½ cups apple juice
  • 3 cups rolled oats, divided
  • ¾ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • 2 large or 3 small ripe bananas
  • 1 teaspoon vanilla extract
  • 1 cup fresh blueberries (frozen also works)
  • ½ cup walnuts


  • In a small bowl, soak the dates in the apple juice for 10 to 15 minutes. Preheat the oven to 375ºF. Line a 9-inch square baking pan with parchment paper, making sure the sides are covered. Cut slits in the corners of the paper so that it overlaps and lies flat.
  • In a medium bowl, combine 2 cups of the rolled oats with the cinnamon, and nutmeg. Mix and set aside.
  • Place the remaining 1 cup of rolled oats, the bananas, and the vanilla extract into a blender. Remove the dates from the apple juice and set aside. Strain the juice, add it to the blender, and blend until creamy.
  • Add the dates to the blender, and pulse a few times until the dates are in small pieces.
  • Pour the banana mixture into the dry ingredient bowl. Mix well. Stir in the blueberries and walnuts.
  • Using a spatula, pour the batter into the baking pan. Bake for 30 to 35 minutes, or until a toothpick inserted into the center comes out clean.
  • Cool at room temperature for 5 to 10 minutes before cutting and serving.

Comments (49)

(5 from 19 votes)

Recipe Rating

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Jean Johnston

this sounds amazing and I am going to use lemon juice instead of orange! wish me luck!

Kay Anderson

Can this be frozen?


What can someone use as a replacement for dates?

Courtney Davison

Hi Chrystal, The stickiness of the dates helps hold the bars together, so it's difficult to omit them from this recipe. If you're looking for another tasty, healthy homemade bar, try our Peanut Butter Granola Bars, which are a reader favorite: Thank you, Courtney Davison Editor, Forks Over Knives


This is one of my favorite recipes. I substitute the apple juice for plain Applesauce, and use extra Blueberries instead of the walnuts. Keeps well in the freezer.

Gail Webster

1 1/2 TABLESPOONS of baking powder? that is 22 1/2 grams Seems like a heck of a lot.


Did anyone get a response as to the amount of baking powder? Did they use 1 1/2 Tablespoons? Can anyone who has made these confirm?

Liz Turner

Hi Theresa, we dug into our records, and it seems the baking powder was a mistake. You don't need it at all. The recipe has been updated to reflect this. --Liz Turner, FOK editor in chief

Liz Turner

Hi Gail, this recipe is an oldie, so we did some research and discovered you don't need baking powder at all, so it has been removed from the recipe. Thanks for bringing it to our attention. --Liz Turner, FOK editor in chief


Hi, just wanted to check and see if the baking powder tablespoons amount listed is right or if it should say 'teaspoons.' Thanks! I am baking the bars now in muffin cups to see how that works out. :)


These are amazing for my husband for a grab 'on the go breakfast', mine looking nothing like the ones in your picture but they taste fab so will be doing these again!

Eileen G.

This recipe is a staple in my house. My toddler loves this recipe. I use Applesauce instead of apple juice and leave out the walnuts so my kids can pick which type of topping they want (walnuts, cashews, almonds).


Easy prep. Yummy! Great way to use up ripe bananas.


People asking for nutrition breakdowns - you're not going to get that here. If you read/watch all the information on the Forks Over Knives concepts, you'll see that you don't need that if you eat mostly plants.


Noemi- forks over knives is advertised as a way of controlling type 1 and 2 diabetes. Those of use who use insulin need to know the specific net carb counts and nutrition info of EVERY THING we eat in order to dose insulin. These recipes are provided by doctors and nutritionists. It shouldn’t be hard for them to include the info and would make diabetics be able to eat these recipes. We’re part of the target audience along with those with heart disease.


This is a great recipe! I used frozen wild blueberries as opposed to fresh berries and the bars turned out very well. The bars are delicious and I will certainly make this recipe again.

Peter Whitehead

where is the nutrition label please? I need to know the carb count since I have diabetes


Really delicious. I added a little taste of cardamon, as I love the flavor.


really good


Easy and yummy


Great recipe. I made these for a camping trip and they were delicious. A little on the sweet side for me, I'd consider reducing the dates next time. I used water instead of apple juice and it turned out just fine. Also skipped the nuts. I used an 8"x8" pan so they needed a few more minutes to bake. I added an extra cup of blueberries (frozen) and would do that again. As others have mentioned they don't look like the photo, just a bit more oat-y. Still tasty though!


These are amazing! Super easy and delicious.


I would love to have nutritional information on this recipe.

Peter Whitehead

Gena you asked the question I asked today 5 months ago did you get a response? I want to see the nutrition label

C Bell

These are delicious! I definitely will make next time with almond milk. Does anyone have nutritional info on these?


I made these for our Christmas breakfast, and they were delicious. My non-vegan family members loved them as much as I did! I'm not a fan of walnuts, so I substituted with raw pumpkin seeds. Definitely a keeper!


Super Yummy . Easy to make. I make them once a week since discovering the recipe 3 weeks ago.


Was great hit with us all, will make again. Can substitute apple juice with any vegan milk works great .

Illistine Banks

Thank you for the substitution tip.


I didn't use a blender and just dumped everything into a mixer, then in the oven. Love it! So squishy and filling, great to take a slice for breakfast, feels good and healthy and my husband loves it. Describes it as an oaty bread pudding. Thank you!


Turned out very good! Best way to store?


I cut them into pieces and store in a container with a lid in the fridge. They stay good for at least a week. They don't last longer than that here, even with only me eating them!

Sue Resig

These didn't do it for me, but my husband enjoyed them.

Irene Guzovsky

These look amazing!! But I’m allergic to bananas :( Is there anything else I could use instead?


Try sweet potato maybe?


Try persimmons. They're dynamite as a banana substitution

Denise A Diener

I don't usually buy apple juice. Any ideas what to substitute it with?

Louise Searles

I don't either but I'm going to get some fresh apples and juice them.


I used water and they turned out great!


I buy one of the small glass bottles of juice and use that. There's enough left over for just a sip.


Looking for the breakdown of calories, carbs, fat etc..


What a great way to have breakfast all ready in the morning! Mine don't look anything like the picture, but have more oatmeal texture. I wrap pieces in waxed paper to take to work for snacks, eat it for breakfast, and sometimes have one in the afternoon to ward off the munchies. So tasty, and everything in it is good for you!


Yes I came here looking for a comment about this. Mine don't look like the pic either. The pic looks like they blended the 2 cups of oatmeal and left the 1 cup intact instead the other way around. But they're so good!


Awesome taste and filling. I only added about 1/4 cup more almonds

vincent r marsh

What in English is a cup measurement wise in ounces or grams


8 ounces

vincent r marsh

What measurement is a cup in oz or grams

Kalyon Subbarao Munnaluru

150 grams approx


It totally depends on the substance, it can 250 grams or more per cup. The volume of one cup of liquid is 240-250 mls, however it's important to remember one cup of oats is a different weight to one cup of almonds. I'm an Australian living in the US and yes it's infuriating that everything is in cups, and for precise baking gram measurements are superior but for a quick easy recipe such as this cups are just fine. I use my scales daily but I use my cups regularly too. If you don't have cups, I'd get some, no need for anything fancy, something for a $1 is fine and you'll use them often. Happy baking.

About the Author

Headshot of Katie Mae

About the Author

Katie Mae

Chef Katie Mae is the founder of The Culinary Gym, an online hub for learning, practicing, and mastering whole-food, plant-based cuisine. Since 2011, she has been teaching at TrueNorth Health Center and Dr. McDougall’s residential health programs. Witnessing patients radically transform their health inspired her to create an in-depth culinary curriculum to help people embrace a whole-food, plant-based diet at home. With a master’s degree in nutrition from Bastyr University and a personal passion for flavor science, Mae teaches how to prepare food that’s both health-promoting and mouthwatering. Find her on Instagram and Facebook.
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