These no-bake vegan flapjacks have a secret good-for-you ingredient: pumpkin. This recipe is an easy and healthy way to use all of that left-over pumpkin puree from the holidays, like these Keto Pumpkin Pie Muffins! Packed with vitamins and beta carotene, you can make an on-the-go snack for your family that you can be proud of! No pumpkin puree or is pumpkin just not your thing? Read on to find other delicious and healthy alternatives for your vegan flapjacks!
It’s a struggle sometimes to find a quick and portable snack that is 100% vegan, healthy, AND gluten-free (other than fruit, of course) – and my kids love, love, love, granola and protein bars to throw into their backpacks.
But in my experience, most of these store-bought bars are laden with unnecessary refined sugars, artificial ingredients, and a lot of other not-so-pleasant sounding ingredients.
And I don’t know about you, but I don’t have a Ph.D. in label reading. Some of these ingredients are truly mystifying -shopping for so-called “healthy” snacks is a challenge because many of them contain hidden gluten, dairy, sugars, etc. – the very things that you are trying so desperately to avoid.
Nevertheless, you need a wholesome snack to throw into your bag or the kids’ backpack to satisfy that sweet tooth, or for a late-day pick-me-up!
Sometimes it’s just better to make things yourself (and there is also a good chance you have a surplus of some fall ingredients like pumpkin puree and applesauce in the freezer already).
So if it were something quick and easy like these no-bake vegan flapjacks, then you would be likely to make your own right?
Check out the post and see why this may be your best option.
- WHAT IS A FLAPJACK?
- Why Use Pumpkin Puree For No Bake Flapjacks?
- What Can I Use Instead of Pumpkin Puree For The Vegan Flapjacks?
- What You Need To Make No-Bake Vegan Flapjacks
- More Healthy Vegan Recipes:
- How To Make No-Bake Vegan Flapjacks
- A FEW FUN VARIATIONS FOR THIS RECIPE:
- The Recipe:
WHAT IS A FLAPJACK?
A flapjack is a British term for a baked bar made from rolled oats, butter, sugar, and golden syrup (known generally as a granola bar in the United States, and not a pancake). After being sliced into squares or rectangles, flapjacks are typically served during breakfast, as a snack, or with afternoon tea or coffee.
However, this recipe for vegan flapjacks substitutes the butter and refined sweeteners with other whole ingredients to make a much healthier version – all without having to use an oven!
Why Use Pumpkin Puree For No Bake Flapjacks?
- Pumpkin is naturally sweet when roasted and pureed, so it doesn’t need much in terms of added sweetener.
- Pureed, pumpkin can substitute fats like oil and butter in a recipe: 1:1 replacement for oil and 3:4 replacement for butter (ie., 3/4 cup puree for every one cup of butter).
- It also ensures foods stay SUPER moist, like these gluten-free, keto pumpkin muffins!
Health Benefits Of Using Pumpkin For These Vegan Flapjacks:
Here is why pumpkin puree*** makes for the perfect healthy addition to a flapjack:
- Low in calories (50 calories per cup)
- 7 net carbs (per half cup)
- High in dietary fiber (keeps you full longer)
- Good source of beta-carotene to decrease inflammation and improve skin (protection from free radicals)
- Contains folate, vitamins C & E , and iron (strengthens immune system)
- Lots of potassium (lowers blood pressure and risk for type diabetes)
What Can I Use Instead of Pumpkin Puree For The Vegan Flapjacks?
|Butternut, Buttercup, Honeynut, or Acorn Squash – all have a similar texture to pumpkin and are naturally sweet||roast, then puree|
|Sweet Potato – smooth texture and slightly sweet||bake, then mash or puree|
|Ripe Banana – similar texture and sweeter taste than pumpkin||mash or puree|
|Applesauce – smooth and slightly sweet||bake then puree or use a canned and unsweetened brand|
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What You Need To Make No-Bake Vegan Flapjacks
- Mixing bowl
- Parchment paper
- 8×8 inch baking pan
- Gluten-free rolled oats
- Pumpkin puree
- Cashew butter, or almond butter (or sunflower seed butter for a nut-free option)
- Pure maple syrup, or honey
- Pumpkin pie spice (optional)
- Pure vanilla extract
- Pumpkin seeds or sunflower seeds
- Dried cranberries
More Healthy Vegan Recipes:
How To Make No-Bake Vegan Flapjacks
In a bowl or mixer, combine the oats, pumpkin puree, cashew butter, syrup, and vanilla extract. Sir or mix a few seconds until well incorporated.
Fold in pumpkin seeds and cranberries.
Line a baking pan with parchment paper. Transfer the mixture to the pan and press down very firmly.
Chill the pan in the refrigerator for at least 30 minutes before slicing into 8 bars or 10 squares.
HOW TO STORE THE FLAPJACKS
- Store in an airtight container and eat within a few days (refrigerated, preferably).
- The flapjack can be frozen for up to 5 months when wrapped individually.
A FEW FUN VARIATIONS FOR THIS RECIPE:
- Mix in some dark chocolate pieces or cacao nibs
- Press unsweetened coconut flakes on top before refrigerating
- Add in some puffed quinoa for a little crunch
With a list of healthy ingredients and only 10 minutes to prepare, this is one easy vegan recipe you can add to your family snack rotation.
No-Bake Vegan Flapjacks
- 1 cup rolled oats
- ¼ cup cashew butter
- ⅓ cup pumpkin puree
- 3 tbsp maple syrup or raw honey
- ½ tsp vanilla extract
- 1 tsp pumpkin pie spice
- 1 tbsp pumpkin seeds, raw and shelled
- 1 tbsp sunflower seeds, raw and shelled
- 2 tbsp dried cranberries
- In a mixing bowl combine oats,, cashew butter, pumpkin puree, maple syrup, vanilla extract, and pumpkin pie spice with a spoon or electric mixer. Mix well.
- Fold in the pumpkin and sunflower seeds and cranberries.
- Line the baking pan with parchment paper.
- Press the mixture into the pan, making sure it is packed firmly and evenly.
- Place the pan into the refrigerator at least 30 minutes to firm up, or into the freezer for 20 minutes.
- Slice your flapjack into rectangles or squares before serving.
- These flapjacks can be refrigerated for up to a week. You can store them preportioned wrapped in parchment or plastic wrap to help retain their shape and ease of portability.
- This can also be frozen in individual portions for up to 5 months. To thaw, leave it in the refrigerator overnight or at room temperature a few hours before consuming.
What snacks do you turn to when trying to eat healthily?
What are your favorite snacks that would you like to see a healthier version of?
Let me know in the comments section below!