Cinnamon Apple Breakfast Bars


Some mornings I find myself rushing to leave the house before work, which leaves me with very little time to enjoy a nutritious breakfast. Often times I will grab a granola bar on my way out to tide me over, but so many granola bars are are full of sugar, saturated fats, and other not-so-beneficial additives that will leave you feeling unsatisfied soon after consuming them.

For this recipe, I wanted to bake a wholesome snack bar with a good composition of all three macronutrients: carbohydrate, protein, and fat, which will keep me nourished during the busy mornings that I am not able to sit down and eat a formal breakfast meal at home.

Each bar from this recipe will contain about 1 1/2 servings of carbohydrate (which will aid in fueling your brain and helping you to think clearly), about 5 grams of protein, and an abundance of the heart-healthy unsaturated fats, which will help to keep you feeling satisfied until you are able to have your next meal or snack. Also, the apples add a naturally super-sweet flare to this dish; so even though there is not a lot of added sugars in this recipe, you will still be able to tame your sweet-tooth cravings! Enjoy! 


  • 1 cup Rolled oats
  • 1 cup Quinoa, (cooked according to package directions)
  • 1/4 cup Flax seed, ground 
  • 1/2 cup Applesauce, unsweetened
  • 1/4 cup Maple syrup
  • 2 eggs
  • 1 1/2 tsp. Cinnamon
  • 1 tsp. Baking soda
  • 1 tsp. Vanilla extract
  • 2 cups Apples, chopped (core removed)
  • 1/4 cup Pecans, chopped
  • 1/4 cup Walnuts, chopped 


  1. First preheat your oven to 350 degrees.

  2. Combine the oats, quinoa, flax seed, cinnamon, and baking soda into a large bowl. 

  3. Next, stir in the applesauce, maple syrup, vanilla, and the eggs. Stir you achieve a consistently textured mixture. 

  4. If you haven’t done so already, remove the peel and core from your apples. Proceed to chop the apples into small chunks.

  5. Fold the apples chunks, and the chopped nuts into your mixture in the bowl. Stir until the apple pieces are evenly disbursed throughout the mixture. 


  6. Spread the mixture onto a 9-inch square baking pan. Garnish with some additional chopped nuts, if desired. Bake for 35-40 minutes, or until golden and crisp. Cut into 9 bars, and enjoy! 


Apple cinnamon protein bars
Portions: 9
Food Groups Amount Per Portion
Grains ½ ounce(s)
Whole Grains ½ ounce(s)
Fruits ¼ cup(s)
Whole Fruit ¼ cup(s)
Protein Foods 1 ounce(s)
Nuts, Seeds & Soy ½ ounce(s)
Oils 1 teaspoon
Calories Amount Per Portion
Total Calories 193 Calories
Added Sugars 24 Calories
Saturated Fat 9 Calories
Nutrients Amount Per Portion
Protein 5 g
Carbohydrate 26 g
Dietary Fiber 4 g
Total Sugars 11 g
Added Sugars 6 g
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 4 g
Linoleic Acid 3 g
α-Linolenic Acid 1.3 g
Omega 3 – EPA 0 mg
Omega 3 – DHA 10 mg
Cholesterol 36 mg
Minerals Amount Per Portion
Calcium 76 mg
Potassium 214 mg
Sodium 73 mg
Copper 249 µg
Iron 2 mg
Magnesium 61 mg
Phosphorus 161 mg
Selenium 8 µg
Zinc 1 mg
Vitamins Amount Per Portion
Vitamin A 17 µg RAE
Vitamin B6 0.1 mg
Vitamin B12 0.1 µg
Vitamin C 2 mg
Vitamin D 0 µg
Vitamin E 0 mg AT
Vitamin K 1 µg
Folate 28 µg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 0 mg
Choline 46 mg