AmericanBaked goods

Pb Banana Baked Oat Squares

Batchable banana and peanut baked oats with a soft cake-like middle, cocoa ripple and roasted peanut-pumpkin crunch.

Eat nowMake-aheadContains gluten, peanuts, soy
Hands-on17 minTotal time50 minEnergy722 kcalProtein45g
Recipe details
PortableLightKitchen projectFreezer-friendly

Equipment: Loaf tin, Oven, Hob, Blender

Room-temperature stable

PB Banana Baked Oat Squares
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

Blended oats

Oat texture

Base

Wet

Ripple

Crunch

Now we make

Method

17 min hands-on 50 min altogether
  1. 1
    Heat the oven to 180Β°C and line a small loaf tin with baking paper. Toast 8g pumpkin seeds in a dry pan for 2-3 minutes until fragrant, then cool
    πŸ– 3 min
  2. 2
    Blend 40g oats, 20g defatted soy flour, 20g peanut powder, 10g wheat germ, 6g ground flaxseed, 6g hemp seed, 1 tsp baking powder, Β½ tsp cinnamon and 1 pinch salt for 20-30 seconds until the oats become a coarse flour rather than a completely fine powder
    πŸ– 2 min
  3. 3
    Blend 100g banana, 80g soy yogurt, 80ml soy milk, Β½ tsp vanilla extract and 5g maple syrup until smooth. Fold the wet mixture through the blended base with 20g oats, then rest for 5 minutes so the whole oats hydrate
    πŸ– 4 minπŸ’€ 5 min unattended
  4. 4
    Spoon one quarter of the batter into a small bowl and mix with 3g cocoa and 10ml soy milk. Spread the plain batter into the tin, dollop over the cocoa batter and drag a knife through it two or three times to make a broad ripple
    πŸ– 3 min
  5. 5
    Roughly chop 7g peanuts. Scatter them together with pumpkin seeds and 1 pinch cinnamon over the batter, pressing only lightly so the topping remains visible
    πŸ– 2 min
  6. 6
    Bake for 23-27 minutes until puffed and just set in the centre.
    πŸ– 1 minπŸ’€ 25 min unattended
  7. 7
    Rest for 10 minutes, then cut into 3 soft squares. Eat warm for the spoonable baked-oats experience, or cool completely before packing
    πŸ– 2 minπŸ’€ 8 min unattended

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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 inPhosphorusMagnesiumVitamin B3
Lower inVitamin AVitamin KVitamin E

Calories

722kcal

34%
Top contributors
Oats Β· 29%Banana Β· 12%Peanut Powder Β· 11%
25% cal

Protein

45.1g

71%
Top contributors
Peanut Powder Β· 24%Soy Flour Β· 23%Oats Β· 18%
44% cal

Carbs

79.4g

Top contributors
Oats Β· 40%Banana Β· 22%Soy Yogurt Β· 8%
31% cal

Fat

24.9g

36%
Top contributors
Oats Β· 17%Pumpkin Seeds Β· 16%Peanuts Β· 14%

Small numbers, big impact

Everyday essentials

Fibre22.77g
77%
Top contributors
Oats Β· 25%Soy Flour Β· 21%Peanut Powder Β· 12%
Vitamin B121.11ΞΌg
46%
Top contributors
Soy Milk Β· 100%
Vitamin D2.12ΞΌg
14%
Top contributors
Soy Milk Β· 51%Soy Yogurt Β· 49%
Iodine0.00ΞΌg
0%
Iron8.57mg
48%
Top contributors
Oats Β· 32%Soy Flour Β· 17%Pumpkin Seeds Β· 8%
Zinc6.36mg
58%
Top contributors
Oats Β· 30%Wheat Germ Β· 19%Soy Flour Β· 14%
Calcium511.25mg
51%
Top contributors
Soy Milk Β· 22%Baking Powder Β· 21%Soy Yogurt Β· 21%

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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