This simple healthy flapjack recipe takes minutes to make and is a wholesome snack that everyone will enjoy. While most flapjack recipes contain a lot of refined sugar, I have used bananas and dates to sweeten mine. These soft flapjacks are bound to be a hit with the whole family.
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Coeliac awareness week & the story behind the recipe
I’ve created this recipe to show that being gluten-free does not mean missing out.
As I write this it’s Coeliac Awareness Week in the UK.
There are an estimated 500,000 people in the UK who are undiagnosed with the condition.
Symptoms range from depression to mouth ulcers and are not all tummy related.
Before you read further I urge you to check out www.isitcoeliacdisease to take an assessment and find out whether you could be one of those 500,000 people.
And one other thing to note…
If you think that gluten is bothering you, do NOT remove it from your diet without going to the GP and getting tested first.
If you are not eating gluten, a test for coeliac disease will come back negative (even if you do have it).
So on to the sugar free flapjacks…
Why have you called it a healthy flapjack recipe?
Most flapjacks contain a lot of refined sugar so although people think they are healthy they rarely are.
To make these flapjacks healthier I have used bananas and dates to sweeten them.
They don’t contain any added sugar.
These are not crunchy but are instead soft flapjacks that don’t damage your teeth when you bite into them!
I used my favourite coconut oil in them, from Coconut Merchant. This sugar free flapjack recipe with coconut oil is therefore different from traditional flapjacks that contain butter or margarine.
Coconut oil has a number of benefits that you can read about here.
Upon trying her first bite of flapjack ‘Roo’ declared they were “magnificent” while ‘Sunshine’ went rarely silent.
High praise from both.
Even Mr M liked them…and he can usually detect and refuse to eat anything that contains coconut.
What do you need to make these flapjacks?
You’ll need very little to make this recipe. It’s perfect for people starting to experiment with baking because it can’t go wrong.
I use a food processor to make this recipe. It’s very handy for making all manor of recipes from my chocolate tiffin to bliss balls and pastry. The various attachments make it ideal for preparing vegetables for dishes like coleslaw and it makes light work of grating cheese too.
You’ll also need a mixing bowl, dish to bake them in and airtight container to store them in. I use these containers to store all my baked goods in because they help to extend the shelf life of them.
That’s it! Get baking.
Oh and if you like this recipe you might like to sign up for my free recipe booklet. In it you’ll find recipes for gluten free pastry, bread, pizza, Yorkshire puddings, Victoria sponge, pancakes and gingerbread.
Other flapjack recipes you might like
I am rather a fan of flapjacks. In fact I have four other recipes for flapjacks right here on my site:
Honey Apple Crumble Flapjacks (Refined Sugar Free, Gluten Free, Can be Vegan):
Gluten Free Flapjacks; A Quick Flapjack Recipe:
Chocolate Flapjacks:
Fruity Flapjacks:
Oat Free Flapjacks:
Pin my healthy flapjack recipe:
Healthy Sugar Free Flapjacks (Gluten Free)
This simple healthy flapjack recipe takes minutes to make and is a wholesome snack that everyone will enjoy. While most flapjack recipes contain a lot of refined sugar, I have used bananas and dates to sweeten mine. These soft flapjacks are bound to be a hit with the whole family.
Prep Time10 minutes mins
Cook Time25 minutes mins
Total Time35 minutes mins
Servings 16
Author Vicki Montague, the Freefrom Fairy
Ingredients
- 100 g pitted dates - soaked in 100g boiling water
- 85 g ripe banana - when peeled - about one small one
- 1 tsp vanilla extract - ideally sugar free
- 50 g coconut oil - melted
- 1/2 tsp bicarbonate of soda
- 250 g gluten free oats - or 'normal' oats if you can tolerate gluten
Instructions
Place the dates in a bowl with the boiling water and leave to soak for at least 5 minutes
Once soaked, tip the dates and water into a food processor or blender along with the banana, melted coconut oil, vanilla extract and bicarbonate of soda. Process until smooth and paste-like
Tip the paste into a bowl and add the oats.
Stir to combine, then place the mixture in a greased oven-proof dish measuring approx. 20 x 15cm.
Bake in a pre-heated oven at 180 degrees, 160 degree fan, gas mark 4 for approx. 25 minutes until golden and firm
Once cool cut up and store in an airtight container for up to 4 days
Notes
Nutrition date is to be used as a guide only.
Nutrition (Approx)
Calories: 109kcal | Carbohydrates: 16g | Protein: 2g | Fat: 4g | Saturated Fat: 2g | Sodium: 40mg | Potassium: 116mg | Fiber: 2g | Sugar: 4g | Vitamin A: 5IU | Vitamin C: 0.5mg | Calcium: 11mg | Iron: 0.7mg
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FAQs
Some people assume that products like flapjacks, cereal bars and wholemeal muffins are much healthier than they actually are. These products still contain high levels of sugar and fat – so check the labels before you buy.
What can I use instead of golden syrup for flapjacks? ›
Golden syrup – This gives the lovely sticky texture. You can replace it with honey if you prefer but it can be more unpredictable as honey is a natural product where the consistency varies. The flavour can also be quite strong. Brown sugar – Soft light brown sugar gives a good flavour but caster sugar will work too.
Can flapjack be healthy? ›
Helping to lower cholesterol – Flapjacks are low in saturated fat so they won't raise your cholesterol levels – they can even help lower them if you eat them instead of other foods high in saturated fats like vegetable oil-based spreads. If you want to cut out all fat from your diet then try a low fat flapjack.
Why are my flapjacks falling apart? ›
Why do my homemade flapjacks fall apart? This can happen if you overcook or undercook your flapjacks. When you overcook a flapjack, the golden syrup dries out and it becomes crumbly. An undercooked flapjack will have a raw doughy texture that doesn't hold its shape.
What is the healthiest snack for a diabetic? ›
Delicious grab-and-go snacks
- Small apple with 1 tablespoon natural peanut butter.
- ¼ cup trail mix with dried fruit.
- Hard-boiled egg with a small bunch of grapes.
- ½ cup nonfat plain Greek yogurt with a handful of berries and 1 tablespoon chopped nuts.
- Baby carrots with ⅓ cup hummus.
Pancakes made with low carbs options is one of the best breakfast for diabetes Type 2 people. These pancakes can be made with toppings of fresh fruits and sugar-free syrups. You can also try out buckwheat pancake mix and substitute white flour with almond, coconut, or any other flour that your body can digest well.
What is a low sugar alternative to golden syrup? ›
Agave nectar: Much thinner than golden syrup, agave nectar is a high-fructose, low-glucose liquid sweetener. It's almost twice as sweet as golden syrup, though, so use less agave than the recipe instructs. 2. Brown rice syrup: With a nutty flavor and brown color, brown rice syrup is a good substitute for golden syrup.
Is golden syrup healthier than sugar? ›
Golden syrup is made from cane sugar or sugar beet. It's produced by further processing one of the by-products of the sugar refining process. It's often found in baked goods and desserts. Despite being made from grapes this still has a high sugar content, so isn't much healthier than regular table sugar.
Is honey healthier than golden syrup? ›
Golden syrup is made up of sugar and water. Therefore, it is in no comparison healthier than honey. However, honey is a natural sweetener with nutrients, whereas golden syrup is empty calories. Therefore, honey is more nutritious than golden syrup.
Is flapjack good for weight loss? ›
Made with high-calorie ingredients, such as sugar and butter, a flapjack can easily have as many as 500kcal per serving. If you are aiming to lose weight and you are looking for low calorie recipes, then those high-calorie recipes may not be suitable.
In the US, a flapjack is a less common way of saying "pancake"; in the UK, it's a chewy, sweet granola bar.
Why does my flapjack go hard? ›
Why do my flapjacks go hard? Flapjacks can go hard if the temperature is too high when heating the butter, sugar and syrup mixture on the hob. Instead, keep it on a low heat, stirring occasionally. During baking, rotating the tray in the oven can help them cook more evenly.
What happens if you put too much syrup in flapjacks? ›
For me, too much golden syrup makes them hard to bite through and dunking is simply not an option with flapjacks. Golden syrup can also make flapjacks sickly sweet. Cooking times and oven temperature are important.
How do you know when a flapjack is ready? ›
When the flapjacks are pale golden and still very soft to the touch, remove them from the oven. If you allow them to colour to a dark golden, they will be extremely difficult to eat, and break into hard shards of biscuit. If this happens, use the crumbled flapjacks as porridge topping.
Do you cut flapjack hot or cold? ›
Do you cut flapjacks when they're hot or cold? Mary Berry suggests allowing the flapjacks to cool slightly before removing them from the tin and cutting them. I personally find it a bit easier to wait until they have cooled completely and hardened before removing them.
Are flapjacks high in carbs? ›
They are also high in fibre and carbohydrates, which makes them an essential ingredient for vegans and non-vegans alike. These oats are then mixed with sweet ingredients like syrup or sugar to give flapjacks their indulgent sticky taste.
What sweet biscuits can a diabetic eat? ›
Gullon Sugar-free Digestive Biscuits 400g.
What sweets are OK for diabetics? ›
Baked goods made with whole wheat flour, almond flour, or other low-GI ingredients and less added sugar are fine for diabetics. Some good choices are sugar-free carrot cake, keto chocolate cake, and low-carb coconut macaroons.
Can diabetics safely eat sweet potatoes? ›
You can still eat sweet potatoes if you have diabetes, assures Huff. The fiber content in sweet potatoes, especially if you consume them with the skin on, can help reduce spikes in your blood sugar. Plus, how you cook your sweet potatoes can also help reduce the extent to which your blood sugar rises.
