Flapjacks are one of the easiest things in the world to make vegan, and as they’re traditionally nutty and seedy, they’re a perfect recipe to feature in my omega 3 series. These vegan omega 3 flapjacks are filled with walnuts, chia seeds and pumpkin seeds to give us several small servings of omega 3. this recipe makes a great snack and is a great one to add to lunch boxes (if you’re back in the outside world yet?). This vegan flapjacks recipe is a great way to add some healthy fats into your diet without feeling like you’re going out of your way to be healthy.
I feel like flapjacks are a good middle ground snack. They’re rich in healthy ingredients, high fibre but also have that rich buttery taste and sweetness. I haven’t gone out of my way to make this recipe healthy. It does contain vegan butter and sugar. However, having a little bit of ‘bad’ food doesn’t take away from the healthiness of the other stuff either. It’s a bit of a pet peeve of mine in the food content world that something is automatically written off because it contains sugar or it’s higher in fat. A walnut is still a walnut if the dish has butter in it.
Omega 3 Sources
As I mentioned in the intro, this dish contains various nuts and seeds to make it higher in omega 3. The sources of omega 3 in these flapjacks are:
- Walnuts
- Chia seeds
- Flaxseed
- Pumpkin seeds
- & some vegan butters are fortified with omegas, so check your chosen brand and you may have an extra source there.
In total, each flapjack contains 2.08g of omega 3. But don’t forget that most nut and seed omega 3 is ALA, so a smaller percentage is converted in the body. Read more about that in my vegan sources of omega 3 post.
Nutritional Information
These flapjacks contain 5g of fibre each, which is 20% of the recommended daily amount. They also contain 6.5g of protein, which isn’t a huge amount, but it’s not too bad for a small baked snack. Surprisingly, the also contain an eighth of your daily iron intake too.
Vegan Flapjacks Recipe
A vegan flapjacks recipe is a great easy bake recipe to make with kids. And an easy way to get everyone in the family to eat a little more omega 3 with the right chosen add ins.
You may question the use of the gluten free flour, but the flour helps them hold together and bake more as a cake would. As we have things like chia and flaxseeds in this recipe, that are very small, the flour helps it bind and prevent crumbling when it’s time to slice them. I’m not promising zero crumbling, they’re oats and nuts, you’ll probably get a little bit…But just a little.
This recipe is gluten free, dairy free, soy free (check your butter to be sure) and vegan friendly. It does contain nuts.
Vegan Flapjacks Recipe
Ingredients
- 2 cups gluten free oats
- 30 g almonds
- 30 g walnuts
- 90 g raisins
- 2 tbsp chia seeds
- 1 tbsp flaxseeds
- 30 g pumpkin seeds
- 40 g gluten free plain flour
- 80 g golden syrup
- 100 g light brown sugar
- 100 g vegan butter
Instructions
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Preheat the oven to 160C°/325°F/gas mark 3. Grease a square cake tin and line with greaseproof paper.
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Mix together the oats, flour, nuts, fruit and seeds in a large bowl.
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Place the vegan butter, golden syrup and brown sugar in a pan over a low heat. Heat, stirring occasionally, until melted and smooth.
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Pour the syrup into the oats and stir until thoroughly combined, there should be no dry patches at all.
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Tip the mixture into the prepared tin, spread it out level and press down firmly until well compacted.
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Bake for 30-35 minutes until set and golden (they will still be a little soft to the touch and will firm up a lot as they cool).
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Leave to cool for 10 minutes then cut into slices with a sharp knife while still in the tin. Leave to cool completely then turn out and re-slice. Store in an airtight container for up to 10 days. Makes 8 large flapjacks or 16 bite sized squares.
Serve and enjoy!
Do you guys like flapjacks? Do you think you could use this recipe to sneak some extra omega 3 into someone in your life’s diet? Or maybe your own…
Until next time,
Sophie
They look so good!
these sound soooo good ✨
Sounds yummy and healthy. I need to give this one a try. I’m running out of breakfast and snack ideas!
I haven’t had flapjacks in such a long time! These sounds amazing though!
Amber – The Unpredicted Page
I was just talking about making something like this so that we have a healthy snack option around the house the other day, but hadn’t gotten around to searching out the perfect recipe. Problem solved! I’ll be making these on the weekend!
I love a good flapjack, and this one is jam packed with goodies
Oh my goodness I love flapjacks! These look really tasty! x
Lucy | http://www.lucymary.co.uk
I’m a big fan of flapjacks but rarely make them myself so I’ll have to try out this recipe!
I love flapjacks, my soon to be sister in law had made some when I went to see my parents last Saturday so I ate some of the ones she made and they were lovely – probably not too healthy though hehe. These look great though, I have really wanted to have a go at making some flapjacks recently!
Chloe xx
As it so happens, I love, love flapjacks and made a recipe akin to this not long ago! The only difference was, if I recall, is that it used coconut oil. It is so hot here, eating a cold, crunchy bar is a perfect snack, and I want to give this recipe a try the next chance I get; I do not usually have pumpkin seeds but I have some coming in. 🙂
THese look like a wonderfully healthy treat!! I would make them in a heartbeat!
oh my god these look absolutely divine! It’s so weird – Australia don’t really sell/eat flapjacks so I kind of forgot about them (sacrilege, I know). Must try this recipe!xx
mia // https://beautiful-inspiring-creative-life.com
Do you know the carbohydrate Information for this recipe? Wondering if it might so be keto friendly
45g of carbs, 16g fat. I’m not sure if that’s keto friendly or not?
This is completely up on my aisle of liking as I am pescetarian I will definetely try the recipe
So delicious! I love flapjacks with nuts. I haven’t had some in a while but now I miss their taste.
http://www.fashionradi.com
I love flapjacks and I like that these ones are healthier than typical flapjacks because they’re vegan and packed with seeds and nuts. Plus, they look really easy to make so I’d love to try making these for myself. Thank you for sharing another amazing recipe x