Makes: 9 square bars

Paleo / Dairy-free / Gluten-free / Sugar-free

Happy twenty seventeen beauties! 

I was talking with a friend this week about her hectic life and lack of self care due to the rush, despite her best intentions. Skipping meals, broken or little sleep, relying on coffee in the morning to wake her up, wine at night to relax. Breakfast, her favourite meal of the day is more often than not, a piece of jam toast and coffee... sound familiar anyone?  Making meals in advance can be a life saver. Here's why: 

I can't put enough emphasis on the importance of ensuring your precious bod is fuelled with the best possible food in the morning, (well, all the time really) especially after your body has been in a state of fasting during the night. During each cycle of fasting, (and when I say fast, I mean not having anything other than perhaps water and herbal tea, or when you are sleeping) your body undergoes a depletion of white blood cells, inducing changes that trigger stem cell-based regeneration of new immune system cells.1 The first thing you put in your body when 'breaking a fast' aka breakfast, is part of what those new cells are made from. I don't know about you, but I don't want mine to be made from jam and toast! Having something nourishing that can be made in advance for those mornings where you're just too busy to create the meal you'd ideally like can make all the difference.

My version of a healthy breakfast-in-a-bar consists of all the things I love (and eat daily for breakfast in my overnight oats breakfast bowl) - oats, berries, coconut, cashews, vanilla and cinnamon, but it's just baked and transportable!  I think you'll love it!

This bar travels well, so if you're not a fan of food first thing in the morning, pop it in your bag and have it when you start to feel hungry. These are also great in your kids lunchbox for a filling, nourishing, sugar-free treat. 


1/4 cup coconut oil, melted
1/2 cup homemade chia jam (recipe in notes), or a sugar-free store bought version  
3/4 cup nut butter, I used cashew but almond or peanut will work well also
1 1/2 cups rolled oats
2 large organic eggs
1 cup desiccated coconut
1 tsp vanilla essence
1 tsp cinnamon powder


  1. Preheat oven to 170°C and line a 20x20cm tin with baking paper
  2. Place melted coconut oil, eggs, vanilla and nut butter in a food processor, and whizz until well combined
  3. Add coconut, jam and oats, mixing again on a slow speed to incorporate, being careful not not obliterate the mixture so the texture from the coconut and oats remain - alternatively, place everything in a large mixing bowl and combine with wet hands
  4. Transfer into baking tin and press evenly with wet hands
  5. Bake for 20 minutes or until golden on top
  6. Remove from oven and allow to cool completely (difficult but important!) before slicing into 9 equal squares, or 18 rectangular bars

Notes / Jam Recipe:

To make your own jam, simply place a cup or two of frozen berries (I use a mixture of raspberries and blueberries) into a medium saucepan and heat on low for 5 minutes, stirring occasionally. Remove from heat and stir in 2 tbsp chia seeds (I use this brand), and a dash of vanilla. The chia seeds will take on up to 10x their weight in water after around 10 minutes,  producing a thick, homemade sugar-free jam. 

1. Fasting triggers stem cell regeneration of damaged, old immune system - Link


Hayley Richards

Hello! I'm Hayley - a certified nutritionist and holistic health coach by trade, a living & whole-foods chef and wellness enthusiast by passion. I'm amazingly blessed to live in sunny Nelson NZ with my gorgeous partner and three delicious daughters.