My sugar free flapjacks are bursting with apple and cinnamon flavour. They are chewy, nutty and ready in just 30 minutes. A healthy gluten-free breakfast or energy-boosting snack.
I'll never forget the first time I made this recipe. My son ate 3 bars in a row. We all know that kids are the hardest to please when it comes to healthy recipes. If they approve, it means a lot!
First of all, let's clarify something: What is a flapjack?
Surprisingly, this depends on where in the world you are!
In the UK, a flapjack is the same as a granola bar. Traditionally, they are made with oats, butter, brown sugar and golden syrup. However, in the US a flapjack is actually a type of pancake!
There are so many reasons to love these no oat, no sugar flapjacks. Here is a quick summary of the highlights:
- Chewy texture. Just like a proper flapjack made from oats, my version is deliciously chewy. Without oats!
- Autumn flavours. With warming notes of cinnamon, apple and hazelnuts, this recipe is a real mouth party.
- Sugar-free - Instead of dates, banana, honey or maple syrup, my flapjacks get their sweetness from apples and a zero-carb sugar substitute.
- Low in carbs and gluten free - By using nuts and seeds, one flapjack contains just 2.4g net carbs.
- Dairy-free - There is not a hint of butter in these bars.
- Quick and easy - You can make a batch in just 30 minutes.
This recipe has been on the blog since 2017, alongside my keto granola bars. I decided to give it a makeover with new pictures and more detailed instructions.
Ingredients
You only need a handful of ingredients to make keto flapjacks.
- Hazelnuts and almonds. I chose salted almonds and found that it really lifted the taste. For a deeper flavor dry-roast the nuts in a pan first until golden.
- Ground flaxseed. Make sure it's fresh. I always store ground flax in the freezer.
- Pumpkin seeds
- Apple. I used a small dessert apple, which I peeled and cored. Any apple works.
- Granulated sweetener. My favourite is a brown sugar substitute such as an erythritol monk fruit sweetener blend.
- Egg white. We are using this in place of the golden syrup, to bind the flapjacks.
- Ground cinnamon. Non-negotiable, for that autumn flavour.
See the recipe card for full information on ingredients and quantities.
Instructions
Sugar free flapjacks are ridiculously easy to make. Here are the basic steps, illustrated with photos.
Scroll down to the recipe card at the bottom of the post for detailed instructions.
Step 1: Put all ingredients into a food processor or blender.
Step 2: Blend! Pulse until you have a mixture with larger and smaller pieces. You may need to scrape the sides of the bowl a couple of times.
Step 3: Tip the mixture into a baking tray and press it down firmly with your hands. Don't forget to line it first with parchment paper!
Step 4: Bake in the oven until the top and the edges are golden brown.
I cut my mix into 5 long bars. However, you could also cut it into 10 shorter ones.
Katrin's Top Tips
Taste the dough. Adjust the sweetness if necessary. You may prefer a sweeter granola bar!
Don't slice until cooled. Wait until the baked flapjacks are fully cooled before cutting. They firm up as they cool down.
Use a sharp knife. Cut with a very sharp knife in a firm and downward motion. Wipe the knife between cuts to achieve a clean cut.
Make them crunchy. After 25 minutes my flapjacks were nice and chewy. To make them crunchy, turn them over and bake on the other side for another 5-10 minutes.
Variations
Add additional fat. For a more sumptuous bar, add 1 tablespoon of butter or peanut butter.
Add-ins: Stir in sugar free chocolate chips, sugar free dried cranberries (an alternative to raisins) or other dried fruits such as raspberries or blueberries.
Other flavours: Add a pinch of salt, vanilla extract or pumpkin pie spice.
Different nuts and seeds. Use any nuts or seeds you have available. Pecans work well, or walnuts. Be aware that cashews are higher in carbs than other nuts.
Recipe FAQs
Yes, you could use ⅓ cup or 80 grams of sugar free applesauce instead of the apple.
You can use a sugar free fibre syrup in place of the egg white. This has the same sticking power as golden syrup (and makes the recipe vegan as well). I would go for ¼ cup or 4 tablespoons. If you use a syrup, you probably won't need the additional sweetener.
Easy! Make a homemade keto mayonnaise.
Storage
Store on the counter for up to 3 days or in the fridge for up to 1 week.
Alternatively, freeze for up to 3 months.
More Breakfast Recipes
★ Tried this recipe? Give it a star rating below!★
★ STAY IN TOUCH on FACEBOOK, PINTEREST and INSTAGRAM for more great food and join my NEWSLETTER for the latest updates and a FREE EBOOK.★
Recipe
Sugar Free Flapjacks
Ingredients
- ⅔ cup apple peeled, cored and chopped (80g). About 1 small apple
- 1 egg white
- 1 tablespoon Golden Erythritol or granulated sweetener of choice. Use more if you prefer a sweeter bar.
- ⅓ cup flax meal 30g
- ¼ cup pumpkin seeds 30g
- ⅓ cup almonds 50g
- ⅓ cup hazelnuts 50g
- 1 tablespoon cinnamon
Instructions
- Preheat the oven to 160 Celsius/320 F.
- Place all ingredients in a food processor or use the attachment of your stick blender. Blend until it's mostly smooth with a few larger pieces of nuts and seeds. You may need to scrape the sides a couple of times. (Taste and adjust sweetness if necessary.)
- Flatten the mix on a baking sheet lined with non-stick parchment paper. My mix measured 5 x 7 inches.
- Bake 25-30 minutes or until golden brown on top.
- Let cool completely before cutting with a sharp, non-serrated knife.
Gloria
Easy to make and quick! Very tasty and satisfying. Would be making it again.