Suzzie Vehrs is a Birth Arts International Certified Birth Doula passionate about helping moms create healthy, happy birth experiences + have a full recovery afterwards.

Why This Recipe Is SO Amazing?

Well balanced – this recipe has a blend of fruit (dates), protein (the oatmeal and almond flour) and is naturally sweetened (thanks to a hint of maple syrup.)
Quick and easy to make – you will likely have all the ingredients on hand. No need to rush to the store.
Perfect for the third trimester – if you are trying to eat 6 dates a day at the end of your pregnancy, this recipe gets you pretty close per serving.

Also, can we just take a moment to think about how simple mornings are when you’ve prepped ahead of time and you don’t have to think about making something every morning? This is THE recipe to get you out of a breakfast rut.

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I LOVE this recipe because it’s a one and done, prep once and have breakfast ready for the week.

Ingredients Needed

Time to check the cabinet or Instacart the ingredients. Here’s what you need:

30 dates (2 1/2 cups pitted dates)
Maple Syrup
Water
Lemon Juice
Chia Seeds
Cinnamon
Almond Flour
Brown Sugar
Maple Syrup
Salt
Butter
Quick Cooking Oats

The Viral Date Bars That Are A Perfect Pregnancy Breakfast

5 from 1 vote

Recipe by Suzzie Vehrs Course: Uncategorized

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

300

kcal

Ingredients

For The Filling
30 30 dates, pitted and chopped (2 1/2 cups if you bought them chopped already)
1/4 C 1/4 Maple Syrup
1 1/2 C 1 1/2 Water
1 T 1 Lemon Juice
2 T 2 Chia Seeds
For The Crust
1 1/2 C 1 1/2 Quick Cooking Oats
1 1/4 C 1 1/4 Almond Flour
1/4 C 1/4 Brown Sugar
1/4 C 1/4 Maple Syrup
8 T 8 Butter
1 T 1 Water
1/2 t 1/2 cinnamon
1/2 t 1/2 baking soda

Directions

Prepare The Filling
First, place the dates, maple syrup, water, lemon juice and chia seeds to a boil over a medium saucepan. Bring to a boil over medium high heat. Reduce the heat and simmer. Stir occasionally until most of the liquid is absorbed and you have a thick consistency. About 15 minutes. Set aside to cool.
Prepare The Crust
Preheat the oven to 350 degrees F. Line a 9 x 9 pan with parchment paper and set aside.
In a bowl, combine the oats, almond flour, maple syrup, water, cinnamon and baking soda.
Cut in the butter until you have a crumbly crust like substance.
Set half of the crust mix aside. Put the rest into the 9 x 9 pan and press firmly down in an even layer on the prepared pan.
Prepare The Mix
Pour the filling mix on top of the prepared pan with the initial layer of crust.
Sprinkle the remaining crust on top. You will likely have some of the date mixture showing through. This is perfect!
Bake 30-35 minutes until it is a beautiful golden color.
To turn into bars, simply freeze for one hour, and then cut into 9 cute little squares!

Notes

Is the extra step of cutting into bars and freezing a bit too much work? SImply cover and keep in the fridge. When you’re ready to eat, plate out the amount you want, warm for 30-60 seconds in the microwave and enjoy warm.
Nutritional Value Per Serving (9 servings)
318 calories
16.6 g fat
5.7 g protein

Simplifying This Recipe: Turn It Into Baked Oats

I have to be honest, bars look so cute and seem so practical. But, as a busy mom myself, I don’t always have time for that. Usually when I make this recipe, I skip the step of slicing it into photo worthy little bars, and instead leave it in the pan.

When I am ready for breakfast, I scoop it into a bowl, microwave it for 45 seconds and enjoy it warm. That way, it’s always warm and toasty, and I don’t have to do extra work just to make it ‘pretty.’

Adding More Protein To This Breakfast

I absolutely LOVE this breakfast. It is sweet enough to be a dessert and the oats and almond flour have a bit of protein and tons of fiber. The dates have tons of fiber as well! But, I usually try to get a bit more protein with each meal.

These baked oats pair really well with a high protein plan greek yogurt. They are so sweet, the tang of a plain yogurt really balances them out and can add a significant amount of protein depending on the specific brand you choose.

Watch out when it comes to pairing with a high sugar yogurt. Dates are naturally sweet and therefore this is already high in sugar.

Does It Make Sense To Eat Dates In Pregnancy?

Yes! Many moms try to eat up to 6 dates a day in the last weeks of pregnancy. A single serving of this breakfast has just over 3 dates per serving.

Studies in the Journal of Midwifery & Reproductive Health and the Journal of Obstetrics and Gynecology found that eating 6 dates a day made labor simpler and easier in several ways.

They were less likely to need an induction because their body was more ready for labor.
Moms were less likely to have their water break before labor began.
Moms ultimately had a lower c-section rate.

While eating this many dates may not be for everyone, it is amazing how nutrition can affect the pregnancy process! I hope you enjoy this recipe and have many morning of delicious baked oats!

Date Bars Vs Baked Oats

Since you can make this recipe two ways, I would LOVE to hear your experience. Which do you prefer? The quick and always warm baked oats or cooled and solid cut into bars?

I hope you enjoy this breakfast! Here’s to your healthy a vibrant pregnancy.

If you have more questions about pregnancy nutrition, or would like support preparing for your birth, make sure to check out our childbirth class!

Enjoy the date bars and please, tell me what you think!

The Viral Caramel Date Bars That Are A Perfect Pregnancy Breakfast

Why This Recipe Is SO Amazing?

Ingredients Needed