Low GI Breakfast Bars

These bars are ideal for days when you have limited time to prepare breakfast. 

Because the bars are quite moist, they do not stay fresh for a long time. Freeze the bars in an airtight container if you are not going to eat them within 2 days.

This recipe is from our dietician Anel Kirsten, and you will find this recipe, and many more delicious meals and recipes in our LK FITNESS APP.

Serving size

Serves 15 bars


125 ml (2 cups) cake flour 

2 ml (2 teaspoon) salt 

125 ml (2 cup) oatmeal 

125 ml (2 cups) whole grain cereal of your choice (e.g. Pronutro) 

125 ml (2 cups) high-fibre breakfast cereal (e.g All Bran flakes) finely crushed 

250 ml (1 cup) oats 

1 apple, peeled and grated 

125 ml (2 cups) sultanas (raisins) 

1 egg white 

75 ml (5 tablespoons) fruit flavour low-fat yogurt 

60 ml (4 tablespoons) soft lite margarine 

90 ml (6 tablespoons) caramel brown sugar 

30 ml (2 tablespoons) golden syrup 

2 ml (½ teaspoons) baking soda 

  • Preheat the oven to 180 °C (356°F) 
  • Sift the flour and salt in a large bowl. Add the oatmeal, whole grain cereal (Pronutro), high-fibre breakfast cereal and oats. Stir with an upward motion to aerate.   
  • Add the grated apple, sultanas (raisins), egg white and yogurt and mix well. 
  • Heat the margarine, sugar and syrup together in a saucepan and stir until melted. Remove from heat. Add the baking soda and stir until it foams. Pour over the dry ingredients. Mix thoroughly. The dough will be slightly crumbly.  
  • Spoon the dough into one half of a lightly greased baking tray. Spread it out evenly and firmly to a thickness of 1,5cm. Bake 25-30 minutes long or until golden brown. 
  • Use a hot knife to cut it in 15 breakfast bars while still hot. Allow to cool. 

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