Mediterranean Veggie Breakfast Bars

 

These breakfast bars are a wholesome grab-and-go option packed with Mediterranean-inspired flavors and natural sweetness. The shredded carrots keep them moist, while berries, nuts, and seeds add texture and nutrition. You can enjoy them plain as a healthy breakfast bar, or top them with a light cream cheese frosting for a dessert-style treat similar to carrot cake.

Time

Prep time: 15 minutes

Bake time: 25–30 minutes

Cooling time: 20 minutes

Total time: ~1 hour

Ingredients

For the Bars:

2 tbsp oil (coconut oil or olive oil)

⅓ cup erythritol sweetener (or raw sugar)

1 tsp baking powder

½ tsp baking soda

1 tsp ground cinnamon

½ tsp ground ginger

¼ tsp cardamom (optional)

¼ tsp ground cloves (optional)

¼ tsp salt

1 tsp vanilla extract

1 large egg

2 tbsp maple syrup

1 cup shredded carrots

¼ cup goji berries (or blueberries, raisins, cranberries)

¼ cup chips & nuts (e.g., chocolate chips, walnuts, or pecans)

1 tbsp flax seeds

1 cup flour (all-purpose, almond, or coconut flour mix)

½ cup soaked oatmeal (rolled oats soaked in ¼ cup warm water or milk for 10 min)

Optional Cream Cheese Frosting:

4 oz cream cheese, softened

2 tbsp unsalted butter, softened

½ cup powdered sugar

½ tsp pure vanilla extract

1–2 tsp milk (as needed for consistency)

Instructions

Prep: Preheat your oven to 350°F (175°C). Line an 8×8-inch baking pan with parchment paper or lightly grease it.

Mix Dry Ingredients: In a medium bowl, whisk together flour, baking powder, baking soda, spices, flax seeds, and salt.

Mix Wet Ingredients: In another large bowl, whisk oil, erythritol (or sugar), egg, maple syrup, and vanilla until smooth.

Combine: Add the soaked oatmeal and shredded carrots to the wet mixture. Stir in berries, nuts, and chocolate chips.

Fold Together: Gently fold the dry ingredients into the wet until just combined. Don’t overmix.

Bake: Spread the batter evenly into the prepared pan. Bake for 25–30 minutes, or until a toothpick comes out clean from the center.

Cool: Let the bars cool completely in the pan before slicing.

Optional Frosting: Beat cream cheese, butter, powdered sugar, vanilla, and a splash of milk until smooth and fluffy. Spread over cooled bars.

Tips

Let the bars cool fully before slicing so they hold together well.

Store in an airtight container in the fridge for up to 5 days, or freeze individually wrapped bars for up to 2 months.

If using almond or coconut flour, check doneness early since these flours can bake faster.

Toast your nuts before adding for extra flavor.

Variations

Swap carrots with zucchini for a different veggie base.

Add chopped dates, figs, or pistachios for a stronger Mediterranean twist.

Use almond flour for a gluten-free version, or mix almond + coconut flour for a nuttier texture.

Sprinkle sesame seeds or sunflower seeds on top before baking for added crunch.

For a sweeter bar, drizzle with honey or extra maple syrup after baking.

Q&A

Q: Can I make these bars vegan?
Yes. Replace the egg with a flax egg (1 tbsp ground flax mixed with 3 tbsp water) and use a dairy-free frosting option if you want the frosted version.

Q: What can I use instead of carrots?
Zucchini works really well, or even pumpkin puree for a seasonal twist.

Q: Do I need to soak the oats?
Soaking helps keep the bars moist and soft. If you skip soaking, you may need to add 2–3 tbsp extra milk or water to the batter.

Q: Can I skip the sweetener and just use maple syrup?
Yes, but you may want to increase the maple syrup to 3–4 tbsp and reduce the liquid slightly to balance texture.

Q: How do I store frosted bars?
Frosted bars should be kept in the fridge in a sealed container. Plain bars can stay at room temperature for 2 days.

Nutrition

(per bar, based on 12 bars without frosting)

Calories: ~145

Carbs: ~20 g

Fiber: ~3 g

Sugars: ~7 g

Protein: ~3 g

Fat: ~6 g

With frosting: add about 60–70 calories, 6 g sugar, and 3 g fat per bar.

Conclusion

These Mediterranean Veggie Breakfast Bars are a versatile snack or breakfast option that can lean healthy or indulgent depending on how you prepare them. Packed with veggies, nuts, and berries, they deliver a balanced mix of nutrients and flavor. Enjoy them plain for a light start to your day, or frost them for a carrot-cake-inspired treat.