Power Oat Bars (Dairy and Gluten free)
- Bridgette Barlow
- May 28
- 4 min read
A satisfying blend of energizing carbs, fiber, protein, and micronutrients — made to fuel midlife energy, workouts, and recovery.
One of the biggest nutrition myths I see in women over 35 is:
That carbs are something to fear and cause weight gain...
Hear me when I say that I grew up in the low carb craze and fully accepted this myself. I thought low carb eating was "healthy eating."
Meanwhile I was eating way too much fat and cravings for carbs were higher than ever.
Hello food noise!
But the truth is, the right carbs can be incredibly supportive for energy, workouts, muscle recovery, fiber intake, and metabolic health.
And yes, they can actually HELP you lose weight while also feeling more satisfied and having more energy. UM, sign me up!
And these Power Oat Bars are the perfect example of what I call intentional fuel that focuses on healthy carbs-- while also combining them with protein and a great dose of fiber.
They’re soft, satisfying, sweet and SO good with a hot or iced coffee — I like to pair them with my Metabolic Mocha for added protein and staying power (and mostly just because it's DELICIOUS!)
Why These Power Oat Bars Are Perfect for Midlife Women
These bars are not just “healthy.” They’re strategically built to support your body.
They contain the powerful combination of:
Carbs + protein + fiber
That means they can help support:
Steady energy
Workout fuel
Post-workout recovery
Fullness and satisfaction
Blood sugar balance
Better fiber intake
Muscle-supportive nutrition
What’s Inside These Power Oat Bars
These bars are made with simple, nutrient-dense ingredients:
✔ Oats for energizing carbs + fiber
✔ Super seeds — hemp, chia, and flax — for fiber, minerals, and omega-3 fats
✔ Protein powder for muscle support and fullness
✔ Protein-packed almond milk for extra protein, creaminess, and staying power
✔ Eggs for protein + choline to support liver health
✔ Applesauce for natural sweetness and moisture
✔ Coconut sugar for a touch of sweetness
✔ Cinnamon for warm flavor and blood sugar-supportive benefits
✔ Blueberries for antioxidants, fiber, and flavor
They’re also lower in fat, which makes them a great option before or after a workout when you want something that digests well and gives your body usable fuel.
Why Oats Are a Midlife Nutrition Win
Oats are one of my favorite carb sources because they provide both energy and fiber and even have some protein!
For women in midlife, fiber is especially important because it supports digestion, fullness, gut health, cholesterol balance, and blood sugar stability.
And here’s the thing: if you’re trying to eat high fiber while also avoiding grains and carbs, it can be really hard to hit your fiber goals, even if you're eating a lot of fruits and veggies.
That’s why foods like oats can be such a helpful part of a balanced metabolic nutrition plan.
Just be sure to get organic oats to avoid the pesticide and glyphosate load.
Ingredients:
2 cups of organic rolled oats (I like One Degree Foods Glyphosate free oats)
3 tbsp Super seeds blend (you can also just use 1 tbsp of each hemp, chia and ground flax)
1 scoop Equip foods Vanilla Prime Protein (save with code B4ANDAFTER)
1 tsp baking powder
1 tsp cinnamon
1/3 cup of coconut sugar
1 tsp vanilla extract
1/2 cup unsweetened applesauce
1 cup Orgain protein almond milk (could sub regular unsweetened. final product will have slightly less protein)
2 large eggs
1 cup of blueberries (frozen are fine) or any fruit of choice (I LOVE doing 1 chopped apple)
Directions:
Preheat oven to 350
Line an 8x8 baking dish with parchment and spray with a little oil
Combine all the dry ingredients in a bowl
Add all wet ingredients and mix well
Add fruit and mix well
Pour into baking dish
Bake for 45-50 minutes until the center is set
Let cool in fridge
Cut into 8 bars
My favorite ways to eat these
Add a tbsp of peanut or almond butter on top and eat with a nice hot or iced coffee
Top with Greek yogurt to increase the protein. I like to use about 1/2-3/4 cup of vanilla Greek yogurt (with or without the peanut butter).
What flavor combos do you want to try? Let me know!
Nutrition: 8 servings
Calories: 177
Protein: 12 g
Carbs: 23 g
Fat: 4.5 g
Fiber: 4 g
PS — Recipes are helpful… but knowing how to build meals that work for your body, hormones, and fat loss goals? That’s where everything changes.
If you’re ready to stop guessing and finally understand exactly what your body needs to lose fat and feel like yourself again…
👉 Book your Midlife Hormone Clarity Session
This is a personalized, 1:1 strategy session where we map out your metabolism, hormones, and next steps-- complete with a 30 day plan.
Not quite ready for that yet?
I created a free resource called the ✨Metabolism Reset Guide for Women 35+ ✨ where I break down exactly why this is happening…
OR, book a free chat with me to discuss your goals!
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