EuropeanBaked goods

Apple Rye Breakfast Bars

Rustic apple-rye breakfast bars with dried figs, oats, wheat germ, a silken-tofu yogurt batter, walnuts, pumpkin seeds and thin apple slices baked into the top.

Eat nowMake-aheadContains gluten, soy, tree nuts
Hands-on21 minTotal time1 hr 39 minEnergy765 kcalProtein34g
Recipe details
PortableLightKitchen projectFreezer-friendly

Equipment: Loaf tin, Oven, Blender, Grater

Room-temperature stable

Apple Rye Breakfast Bars
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

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Method

21 min hands-on 1 hr 39 min altogether
  1. 1
    Heat the oven to 180Β°C. Line a small square tin or loaf tin with baking paper, leaving enough overhang to lift the slab out later
    πŸ– 3 min
  2. 2
    Mix 47g oats, 40g rye flour, 13g wheat germ, 7g ground flaxseed, 1 tsp baking powder, Β½ tsp cinnamon and 1 pinch salt in a large bowl
    πŸ– 3 min
  3. 3
    Blend 170g silken tofu, 110g plain, unsweetened soy yogurt, 55ml unsweetened soy milk, 3g maple syrup, 7ml lemon juice and ΒΌ tsp vanilla extract until smooth, then stir through ΒΎ coarsely grated apple until the grated apple is evenly coated and juicy
    πŸ– 4 min
  4. 4
    Finely chop 16g dried dried figs. Fold the wet mixture into the dry mixture until no dry flour remains, then fold through dried figs. Let the batter stand for 5 minutes so the rye, oats and flax hydrate
    πŸ– 2 minπŸ’€ 5 min unattended
  5. 5
    Scrape the batter into the tin and smooth the top. Press ΒΌ thinly sliced apple slices over the surface, then scatter with 3g roughly chopped walnuts, 10g pumpkin seeds and 1 pinch cinnamon
    πŸ– 4 min
  6. 6
    Bake for 26-30 minutes until the top is set, the apple edges are lightly golden and a skewer comes out with a few moist crumbs rather than wet batter
    πŸ– 1 minπŸ’€ 28 min unattended
  7. 7
    Cool in the tin for 15 minutes, then lift out and cool fully before cutting into 3 equal bars.
    πŸ– 3 minπŸ’€ 45 min unattended
  8. 8
    Serve at room temperature, or pack once completely cool for a portable breakfast
    πŸ– 1 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inPhosphorusMagnesiumSelenium
Lower inVitamin AVitamin KVitamin E

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

765kcal

36%
Top contributors
Oats Β· 22%Rye Flour Β· 16%Silken Tofu Β· 12%
18% cal

Protein

33.5g

53%
Top contributors
Silken Tofu Β· 28%Oats Β· 19%Rye Flour Β· 13%
55% cal

Carbs

105.9g

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Oats Β· 25%Rye Flour Β· 24%Apple Β· 19%
27% cal

Fat

23.0g

33%
Top contributors
Pumpkin Seeds Β· 21%Silken Tofu Β· 21%Oats Β· 14%

Small numbers, big impact

Everyday essentials

Fibre21.57g
73%
Top contributors
Rye Flour Β· 22%Oats Β· 20%Apple Β· 20%
Vitamin B120.68ΞΌg
28%
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Soy Milk Β· 100%
Vitamin D2.09ΞΌg
14%
Top contributors
Soy Yogurt Β· 68%Soy Milk Β· 32%
Iodine0.00ΞΌg
0%
Iron8.05mg
45%
Top contributors
Oats Β· 27%Silken Tofu Β· 19%Rye Flour Β· 13%
Zinc6.39mg
58%
Top contributors
Wheat Germ Β· 25%Oats Β· 24%Rye Flour Β· 14%
Calcium660.29mg
66%
Top contributors
Silken Tofu Β· 33%Soy Yogurt Β· 22%Baking Powder Β· 16%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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