These Sweet Potato White Bean Bars are perfect for breakfast or snack time. They’re kid-friendly, nut-free and full of fiber!
Hi friends!
Meet my Sweet Potato White Bean Bars…my latest creation and a snack that all three of my kids enjoy. My neighbor recently ordered 6 russet potatoes in her grocery pickup order and since they were all out, they gave her 40 (yes forty) sweet potatoes instead. When she asked if I could use some, I knew a new recipe was in order.
If you’ve been around awhile, you may have already tried my White Bean Muffins. My youngest LOVES great northern beans so I’ve taken to stocking the pantry with them and after I made those muffins, I found they’re great for baking because they have a very mild flavor.
Sweet Potato White Bean Bars
I also love using sweet potatoes in baked goods. Have you tried my GF Sweet Potato Brownies , Sweet Potato Protein Cookies or Sweet Potato Banana Bites? I wanted to combine sweet potatoes and beans and I also wanted to make a snack that was nut-free (my white bean muffins have peanut butter in them).
So behold these bars! These were approved by all three of my kids. To be honest I was shocked that my older two liked them. But I’m not complaining. They prefer them warm so I usually warm them up in the microwave before serving. And my youngest ate half the pan after the first batch so I had to make a second batch to photograph for this post!
Sweet Potato White Bean Bars are the perfect addition to breakfast or lunch and also make a great snack. Plus they’re nut-free so they’re safe for school! Here’s how you make them:
PrintSweet Potato White Bean Bars
These Sweet Potato White Bean Bars are perfect for breakfast or snack time. They’re kid-friendly, nut-free and full of fiber!
- Prep Time: 5 min
- Cook Time: 20 min
- Total Time: 25 minutes
- Yield: 12 bars 1x
Ingredients
1 (15 oz) can great northern beans (drained and rinsed)
3/4 cup cooked mashed sweet potato
2 eggs
1/3 cup maple syrup
1/3 cup oil (i use avocado oil)
1 tsp vanilla extract
1 tsp cinnamon
1 tsp baking soda
2/3 cup white whole wheat flour
1/4 cup hemp seeds (optional)
1/2 cup chocolate chips
Instructions
- Preheat oven to 375 degrees.
- In a food processor, combine beans, sweet potato, eggs, maple syrup, oil and vanilla. Process until smooth.
- Add cinnamon, baking soda, flour and hemp hearts and process until combined.
- Add chocolate chips and pulse a few times.
- Spoon into a 9×9 pan lined with parchment paper.
- Bake at 375 degrees for 20-22 minutes.
- Let cool, cut and serve. Store in the fridge.
Notes
- You could try cannellini beans or chickpeas but i think they have a stronger flavor than great northern beans.
- To cook the sweet potato I just stab several times with a knife, microwave 5-6 minutes and then cut open to let cool before mashing into the measuring cup.
- You could sub chia seeds or some ground flax for the hemp hearts.
- I haven’t tried any substitutions for the flour. You could try oat flour to make them gluten-free.
Have I mentioned how much I love my Cuisinart 11-cup food processor for baked goods? (Aff link) I’m really not sure why I even bother putting it away. I use it pretty much every day.
If you try these bars and like them, please leave a rating and pin them on pinterest!
Enjoy!
–Lindsay–
So delicious! Fluffy texture and tastes almost decadent while being filled with nutritious stuff. My batter was super thick so I thought I’d messed something up, but they turned out just fine. I don’t have any hemp seeds, so I used 1/4 ground flax instead.
★★★★★
Do you think these would work with black beans? I would love to try them today but am out of white beans.
No, i think the flavor of black beans is too strong, sorry!
Any substitutes for the oil? Maybe applesauce?
you could definitely try applesauce!
Very good! Just made them for my co-workers!
These are alarmingly delicious! A fluffy texture (not quite a cake, not quite a brownie), zero bean taste. They won’t last the day at my house!
★★★★★
I had to sub pinto for the northern beans, and only had one egg so subbed in 1/4 c banana, and used all purpose flour… but even with all these substitutions these turned out great!
So tasty! I substituted 2 “flax eggs” for the eggs. Thanks for always making such wonderful recipes!
★★★★★
These were awesome! Cross between a fudge brownie and cake! The chocolate chips made them feel indulgent. I love that i used a whole can of beans in them too!!
★★★★★
I just baked and ate three squares myself 🙂 my husband had a strong negative reaction to it due to the after taste. I too taste the beans but I loved it. Can’t wait to see my kids’ reaction tomorrow morning. Almost 4 yo and 19 month old will be the true judges as I baked this mainly for them. Great recipe, turned out well. I had a smaller pan and have a slow oven so I baked for 30 min instead of the suggested time. Also used chia seeds and sunflower oil because that’s what I had at home.
★★★★★
Made these with GF flour so my youngest could enjoy them too! Both kiddos loves them!
Delish! I made a double batch the first time around and so happy I did! Have been following your blog for a while and make your recipes all the time. First time posting. Thanks Lindsay!
★★★★★
Made these today for my kids — they were a HUGE hit. My bean hating husband even admitted they were good. I didn’t have the white whole wheat flour so I subbed in 1/3 cup whole wheat and 2/3 cup all-purpose with great results! YUM!
★★★★★
Thank you for this recipe. Love how healthy these are – officially husband and toddler approved x
Another great recipe! Your site is always my first stop for sweet potato recipes! Both my kids loved the bars. I tweaked it a little ( flax eggs for egg allergy and a little nutmeg and ginger) since I never seem to follow recipes too closely. Haha!
★★★★★
I just made these and they are SO GOOD!! Thanks for another great recipe!
★★★★★
These are a weekly staple at our house! Let’s also talk about it all being made in one bowl.. SIGN ME UP!
★★★★★
Everyone loved them! They came out perfect.Very tasty and moist. Thanks for the recipe!
★★★★★
I made these today and they’re SO GOOD! I doubled the recipe and substituted applesauce for the second 1/3C oil. They were also toddler and husband approved so that’s always a win in my book 🙂
★★★★★
My entire family loved these, including my 5 year old who doesn’t like baked goods after the first day!
★★★★★
Sooo good! My toddler and I loved these, and she is pretty picky with baked goods. Thank you!
★★★★★
Great recipe, my whole family enjoys these. I used half the oil and half the syrup and added 1/3 cup of apple sauce and the turned out great. Thank you for your wonderful recipes
★★★★★
I’ve made these twice in the last week. My boys love them. I put it in their school lunch as a “treat” .
★★★★★
My 3 year old is allergic to dairy and nuts. This recipe is a perfect choice for a sweet treat or snack for him! All 3 of my kids loved this bar!!
★★★★★
I made these today and they’re delicious! Love the taste and the texture. Most importantly, so does my 13 month old. Substitutions I made: Bobs Red Mill egg substitute because of allergies, whole wheat flour instead of white whole wheat flour, Raisins instead of chocolate chips, and pumpkin instead of sweet potato.
★★★★★
What a fluffy treat! I used cannenli beans and it still tasted delicious. We finished 3/4 the pan in one sitting. Thank you for this delicious and healthy recipe.
★★★★★
They are the perfect solution for school lunchboxes. Healthy, filling, nutfree and super delicious. We love them. Would they hold up in the freezer? I would love to start a stach to be prepared for school…..
Thanks_______ Lisa
yep they freeze well!
Hi Lindsay! Could I bake these as muffins?
★★★★★
These are AMAZING! I love that your recipes are soo forgiving (key for baking with kiddos who under/over measure lol!). I had a bit less than 3/4 cup sweet potato so I added a bit of mashed banana y had white beans I cooked myself (not from a can) but a bit less than what is in a can but I just went with it and added a tiny bit less oil and they turned out great! I made them in an 8×8 pan and had enough leftover batter for 6 mini muffins. Also, added chia and flax instead of hemps seeds because I didnt have any. Will definitely continue making these!
★★★★★
Super delicious and filling- picky husband and eat everything 22 month old both loved! So easy to make and clean up…even with my little assistant. Subbed honey for most of the maple syrup because I was out, regular whole wheat flour because that’s what I had, and Unsweetened applesauce for half the oil (Avocado). Thanks so much for this recipe!
★★★★★
Are you able to give the macros (Calories, fat, carbs and protein) for this recipe? I have to follow a strict diet and would love to make this recipe!
sorry, i don’t have that info!
These are amazing and so easy! I think my husband ate 85% of the batch! Definitely a part of our household’s meal prep. Thank you!
★★★★★