Banana Nut-Flax Breakfast Squares

Carmel Valley San Diego Community | Melanie Mediate | RB Food BannerIf you read my posts then you know it’s no secret that I have a terrible sweet tooth!  If I don’t plan around it by making things to have around the house that satisfy my munchies without the bulge, then I’m doomed to fail in my healthy eating endeavors.  This breakfast bar recipe satisfies my morning hunger, sweet tooth fix and rush to leave the house  all in one quick, tasty grab-&-go bar!  Since creating these little guys, I have saved my abs from so many un-needed and much regretted later trips to Starbucks for a quick tie-me-over crossaint or blueberry scone!   Who needs that junk!  These are more satisfying and totally guilt-free! 

I always get creative with this recipe nearly each time I make it.  It’s a different flavor or nut used so get creative after you try my ratio once.  I also make it both vegan and non-vegan, but always gluten free!  I use ground quinoa instead of flour and also cooked quinoa to give it fluffiness. 

The ground carrots are a hidden trick I use to add in the nutrients where no one will notice.  I do this in a lot of my baked items you really can’t even taste them! 

The vegan version is very delicious but if you are not vegan the egg white version is fabulous and full of lean protein!

Carmel Valley San Diego Community | Banana Nut Fiber Bars | Melanie MediateBanana Nut-Flax Breakfast Squares
Makes about 12 servings


  • 1 cup cooked quinoa, cooled
  • 1/2 cup uncooked ground quinoa
  • 1 cup quick oats (quaker)
  • 1/2 cup ground flaxseed
  • 3 tablespoons raw Stevia
  • 2 tablespoons agave
  • 1/4 cup vanilla extract
  • A few dashes sea salt
  • 1 ¼ teaspoon baking soda
  • 8 very ripe bananas peeled and mashed.  Some left slightly chunky
  • 1/3 cup pureed carrots
  • 4 egg whites
  • 1/3 cup apple sauce (organic unsweetened)
  • Small handful mixed raisins unsweetened (blend in food processor with carrots)
  • 2 teaspoons allspice/ nutmeg or a mix of both-( whatever you have on hand)
  • ½ to 1 full cup chopped walnuts (depending on your preference)

*for vegan bars:  Substitute eggs for 1 cup organic unsweetened applesauce


  1. Pre-oven to 350 degrees
  2.  Blend the quinoa in spice grinder (see instructional video for blending your own flour) while the other cup quinoa is cooking according to the box directions.
  3. In a food processor, blend the carrots, then add the raisins once carrots are smooth and continue blending another minute or so.
  4. Blend all dry ingredients with the oat mixture along with the cooled cooked quinoa.
  5. Mix the egg whites (*or applesauce if vegan) with agave, vanilla extract and applesauce, then stir in chunked banana and carrot mixture.
  6.  Mix dry ingredients with wet and stir just to combine.
  7. Brush a baking just with olive oil or coconut oil
  8. Spread batter evenly in square baking dish and bake for 25 minutes or until a fork inserted in center comes out clean.  I like to cut off the very edges!

Slice into squares.

For muffins, grease pan and spread batter evenly, bake at 350 for 15 minutes for small muffins or about 20 to 25 minutes for large muffins.

Store loosely covered in refrigerator for about 4 days.



Carmel Valley San Diego Community | Melanie Mediate | Weight-loss chef | Fitness CoachMelanie is a San Diego native, a lover of outdoor activities, cooking, friends & family, & is an entrepreneur at heart.  As a personal chef and fitness coach, she has been able to combine her two career passions – which has proven to be an exciting journey.  Inspired by a love for cooking & entertaining, Melanie attended the Art Institute of San Diego and in 2006, she became a personal chef.  Ever since been then, she has been preparing nutritious gourmet meals (personal meal deliveries & private party catering) for residents in La Jolla, Carmel Valley and all over North County San Diego.  Melanie is NASM (National Academy of Sports Medicine) certified and is the founder of Rock Body Food.  Melanie truly loves her job of teaching others how to do what she loves & lives herself!


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