Logan Hayes
Breakfast bars are a convenient option for when you're in a rush or on the go. While there are many options available, not all bars are created equal. To find the healthiest breakfast bars, it's important to consider the ingredients and their nutritional value. Look for bars made with whole food ingredients like nuts, seeds, quinoa, oats, and fruits, and natural sweeteners like dates instead of added sugars. Aim for bars with a good balance of protein, fiber, and healthy fats, which can provide energy and keep you full throughout the morning. Be mindful of the sugar and saturated fat content, as even healthy bars can have high levels of these. Check the nutrition label and choose bars with minimal processing and fewer artificial ingredients. Some recommended options include Kashi's honey almond flax chewy granola bars, RXBARs, That's It apple and mango bars, Perfect Bars, and Kind's chocolate breakfast bars.
| Characteristics | Values |
|---|---|
| Ingredients | Whole food ingredients like nuts, quinoa, seeds, oats, and fruits. Natural sweeteners like dates instead of added sugars. |
| Processing | Minimal processing to ensure the primary components of the bar are whole foods without a long list of additives. |
| Nutrients | Whole grains, bran, and soy protein concentrate, score high in fiber and protein. |
| Sugar | Many bars contain natural sugars from ingredients like fruit or dates. Aim for no more than 3-4 grams of added sugars per bar. |
| Fats | Healthy fats from sources like nuts, seeds, and nut butters provide a slow-burning source of energy. |
| Protein | Aim for at least 5 grams of protein for snack bars and 10 or more grams of protein for breakfast bars. |
| Calories | Even the healthiest bars can pack in a lot of calories. If you're eating the bar as a meal or exercising a lot, you may need a bar with 200 to 400 calories. |
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Whole food ingredients
Breakfast bars can be a convenient and nutritious option when you're in a rush. Here are some recommendations for whole food ingredients to look for when choosing a breakfast bar:
Whole Grains
Opt for breakfast bars made with whole grains such as oats, amaranth, millet, buckwheat, and quinoa. Whole grains offer various health benefits, including reducing the risk of heart disease and regulating blood sugar levels. They also contain fibre, which aids digestion and contributes to a feeling of fullness.
Nuts and Nut Butters
Nuts and nut butters provide healthy fats and are a good source of protein. Look for bars containing almonds, macadamia nuts, or peanut butter. These ingredients can help improve blood sugar control and reduce the risk of type 2 diabetes.
Seeds
Seeds such as flax seeds, sunflower seeds, and pumpkin seeds are nutrient-dense additions to breakfast bars. They provide healthy fats, fibre, and protein. Some bars may also contain seed butters, such as almond butter.
Dried Fruit
Breakfast bars with dried fruit can offer natural sweetness and additional nutrients. Look for bars containing raisins, apples, or mangoes, which provide vitamin C and support immune health.
Natural Sweeteners
Instead of added sugars, choose bars that use natural sweeteners like dates or concentrated fruit juices. These options can still provide sweetness while potentially lowering the overall sugar content of the bar.
When selecting a breakfast bar, it's important to read the nutrition label and ingredient list. Aim for bars with minimal processing and a short list of whole food ingredients. While convenience is a factor, a nutritious breakfast bar should also provide key nutrients to fuel your body and keep you satisfied throughout the morning.
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Natural sweeteners
Dates
Dates are a common natural sweetener used in breakfast bars. They provide a sweet, caramel-like flavour and a soft, chewy texture. Dates are also a good source of fibre and various vitamins and minerals, including potassium, magnesium, and antioxidants. Brands like RxBar and Larabar use dates as a sweetener in their products, and they are also often used in homemade bar recipes.
Honey
Honey is another popular natural sweetener found in breakfast bars. It has a distinct floral flavour and a thick, sticky consistency that can help bind the ingredients together. Honey is known for its antibacterial and anti-inflammatory properties, and it may also provide a small boost of antioxidants. Bob's Red Mill Peanut Butter Jelly & Oat Bars, for example, contain honey as a natural sweetener.
Dried Fruits
Dried fruits, such as raisins, cranberries, or apples, can also be used as natural sweeteners in breakfast bars. They provide sweetness along with a chewy texture and are a good source of fibre and antioxidants. That's It apple and mango bars, for example, use only these two fruits as their ingredients, providing a natural sweetness without any added sugars.
Fruit Juices
Fruit juices, such as apple juice or pineapple juice, can also be used as natural sweeteners in breakfast bars. They add moisture and sweetness to the bars while also providing some vitamins and antioxidants. However, it is important to note that fruit juices also contain natural sugars, so they should be used in moderation.
Stevia
Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It is a zero-calorie sweetener that is much sweeter than sugar, so only a small amount is needed. Stevia has a slightly different taste than sugar, with a slight licorice note, but it can be a good option for those looking to reduce their sugar intake. Some brands use stevia as a natural sweetener, although it is more commonly used in homemade bar recipes.
When choosing a breakfast bar, it is important to read the ingredient list and nutrition label to understand the types and amounts of sweeteners used. Natural sweeteners can provide some nutritional benefits, but it is still important to consume them in moderation as part of a balanced diet.
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Minimal processing
When it comes to choosing a breakfast bar, it's important to remember that minimal processing is key. This means opting for bars that are made with whole foods and natural ingredients, rather than those loaded with artificial additives and unnecessary chemicals.
A minimally processed breakfast bar starts with quality, whole food ingredients. Look for bars that are made with a base of whole grains, such as oats or quinoa. These grains provide complex carbohydrates and fiber, which will keep you feeling full and satisfied throughout the morning. In addition to whole grains, nuts, seeds, and dried fruit are excellent sources of healthy fats, protein, and essential nutrients. For example, almonds and flax seeds are a great source of plant-based omega-3 fatty acids, which have been linked to heart and brain health. Peanut butter, another common ingredient in breakfast bars, has been shown to improve blood sugar control and may even reduce the risk of type 2 diabetes.
When choosing a breakfast bar, it's important to read the ingredient list carefully. Avoid bars with a long list of unrecognizable additives and those that are high in added sugars or artificial sweeteners. Natural sweeteners like dates, raisins, or dried fruit can provide a similar sweet taste without the negative health impacts of added sugars. While some sugar is inevitable and not all additives are harmful, a long list of unrecognizable ingredients is a red flag.
It's also worth noting that the amount of processing a bar undergoes can affect its nutritional value. Minimally processed bars tend to retain more of the nutrients found in their whole food ingredients. This means that you're getting the maximum benefit from the nuts, seeds, grains, and fruits that they contain. So, when in doubt, opt for bars with simple, whole food ingredients that you would find in your own kitchen.
Lastly, while taste is important, it's not the only factor to consider. A truly nutritious breakfast bar should provide a good balance of complex carbohydrates, protein, healthy fats, and fiber. This will ensure that you stay energized and full until your next meal. While it may take some time to find a bar that checks all the boxes, it's worth reading labels and comparing brands to find the best options for both your taste buds and your health.
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High protein
High-protein breakfast bars are a convenient option for a quick breakfast on busy mornings. Here are some ideas and recipes for high-protein breakfast bars:
Store-bought Options:
- RXBARs: These bars are loaded with protein from egg whites and nuts, making them a satisfying and nutritious option. They offer various flavors, including coconut chocolate, blueberry, banana chocolate walnut, and lemon.
- Clif Bars: These bars are made with rolled oats, soy protein, and dried blueberries, providing both protein and fiber to keep you full and energized. The blueberry crisp flavor is a popular choice for a healthy breakfast bar.
- Kind's Chocolate Breakfast Bars: With 8 grams of protein per two-pack, these bars are oaty and filling. They have a homemade look and a rich cocoa flavor that makes them a tasty option.
- Kashi's Honey Almond Flax Chewy Granola Bars: These bars provide healthy fats from almonds and flax seeds, along with plant-based omega-3 fatty acids. They are a nutritious option that may help protect against heart and brain disease.
Homemade Recipes:
If you prefer to make your own high-protein breakfast bars, here are some recipes to try:
- Peanut Butter Breakfast Bars: These bars are loaded with fiber, protein, potassium, and omega-3s. They are gluten-free, dairy-free, and refined sugar-free. The recipe includes oats, almond meal or flour, flaxseed, peanut butter, honey, banana, and optional protein powder. You can customize it by adding dark chocolate chips or extra ingredients like cinnamon and vanilla.
- Protein-Packed Breakfast Bars: This recipe includes a variety of flavors and combinations, such as peanut butter and chocolate chips, apple and walnut, carrot and almond butter, and berry and almond butter. The base dough is made with oats, flax meal, quinoa, baking powder, salt, maple syrup, coconut oil, vanilla, and flax eggs. You can divide the dough and add different mix-ins to create multiple flavors.
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Low sugar
While convenient, breakfast bars often contain high amounts of added sugars or artificial sweeteners. Sugar alcohols, for example, are lower in calories but can cause digestive issues if consumed in excess. It is recommended to check the nutrition label for added sugars such as cane syrup, rice syrup, corn syrup, brown sugar, molasses, and dextrose, as well as artificial sweeteners like sucralose, aspartame, saccharin, and acesulfame potassium.
If you're looking for low-sugar options, consider the following:
- RxBars: Most of their options do not contain added sugars and are instead sweetened with dates. They are also high in protein, which can increase fullness and reduce food cravings throughout the day.
- Larabars: Each bar contains only 3-5 ingredients with no added sugars (except for those with chocolate chips) and no artificial sweeteners. They are made with dates, nuts, and fruit, providing a high fiber content.
- KIND Bars: While not "super duper low" in sugar, they are lower in sugar than Clif Bars, and much of their sugar comes from dried fruit. They have a “Protein Max” line that offers higher protein options.
- Better Nut Bar: Available at Sam's Club, these bars are said to be much lower in sugar than KIND Bars and have more natural ingredients, making them a healthier option.
- IQ Bars: These bars contain only 1g of sugar.
- Homemade bars: Making your own breakfast bars allows you to control the ingredients and avoid excess sugar. You can use simple recipes with ingredients like peanut butter, oats, honey, and dried fruit, or try more creative combinations like white beans and almond butter.
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Frequently asked questions
Here are some of the healthiest breakfast bars:
- Kroger Fruit & Grains bars
- Clif Bars
- Perfect Bars
- RXBAR
- Kashi’s honey almond flax chewy granola bars
Here are some tips for choosing a healthy breakfast bar:
- Aim for at least 5 grams of protein for snack bars and 10 or more grams of protein for breakfast bars.
- Choose bars with minimal processing and whole food ingredients like nuts, quinoa, seeds, oats, and fruits.
- Opt for natural sweeteners like dates instead of added sugars.
- Look for bars with at least 3 grams of fiber to slow digestion and make the energy from the bar last longer.
- Be mindful of the total calories and choose a bar with the appropriate calorie count depending on your activity level.
Healthy breakfast bars can provide:
- Energy
- Protein
- Fiber
- Essential vitamins and minerals
- Convenience when you're on-the-go or short on time
Some drawbacks of breakfast bars are:
- Many bars are packed with added sugars, artificial ingredients, and unnecessary additives.
- They may not provide the same level of nutrition as a traditional breakfast meal.
- Some bars may be high in calories, leading to potential weight gain if consumed in excess.
Yes, when choosing a healthy breakfast bar, look for ingredients such as:
- Whole grains (oats, quinoa)
- Nuts (almonds, peanuts, macadamia nuts)
- Seeds (sunflower seeds, flax seeds)
- Dried fruit
- Natural sweeteners (dates)
