These insanely delicious Sugar Free Flapjacks are gluten-free and kind to your blood sugar! With minimal effort and only 4 ingredients these are the perfect healthy snack. The hardest part? Waiting for them to cool down!
We are big fans of oats in this house. We eat them for breakfast, use them in snacks and even in my favourite dessert. The reason we love them so much is that not only are they incredibly nutritious but we have found them to be a great option to support blood glucose management.
While traditional flapjacks are loved for their gooey golden syrup and brown sugar sweetness, this recipe offers a delicious sugar-free alternative with all the oaty goodness. This flapjack recipe swaps out the refined ingredients with a sugar substitute, xylitol, which does not raise blood glucose levels due to its low glycaemic index.
Full of buttery oats, these refined sugar-free flapjacks really do make a tasty treat. But if you want an even more decadent flapjack, then make sure to check out my delicious Bakewell Flapjack with added cherry and almonds.
What is a Flapjack?
In the UK, a flapjack is a baked oat bar, quite different from the meaning in North America. These wholesome snack bars are typically made with oats, butter, brown sugar and golden syrup. However, if you aren’t from the UK then this recipe will probably look similar to recipes you know called an oat bar, cereal bar or granola bar.
A flapjack recipe is typically quite simple. They are generally pretty sweet, buttery and either soft and chewy or a little harder and crumbly. These healthy flapjacks tend to be a little more on the harder and crumbly side, as they are cooked for a little longer.
The Benefits of this Healthy Flapjack Recipe
Aside from being super tasty and an incredibly satisfying snack, these flapjacks offer a lot more benefits compared to the sugar and preservative laden options sold in the supermarkets:
Firstly, they are Diabetic-Friendly. The primary benefit of sugar-free flapjacks is the absence of refined sugars like white sugar, maple syrup or brown sugar. This significantly reduces the overall carbohydrate content and reduces those sharp blood glucose spikes. Thsi recipe uses an alternative Sweetener, Xylitol but feel free to experiment with the sweetener of your choice
These are a great Gluten-Free snack. Regular oats are naturally gluten-free. However, some processing facilities might handle oats alongside gluten-containing grains, leading to cross-contamination. Be sure to choose certified gluten-free oats for a truly gluten-free option.
Lastly, these oatmeal bars offer a great Blood Sugar Balancing Potential. Oats, a main ingredient in flapjacks, are a good source of fibre. Fibre helps slow down the absorption of sugar into the bloodstream, potentially leading to more stable blood sugar levels compared to sugary snacks. These sugar-free flapjacks typically have a lower glycemic index (GI) compared to traditional flapjacks loaded with refined sugars. GI measures how quickly a food raises blood sugar levels. Lower GI foods are generally considered better for blood sugar control.
The Best Oats to use for Sugar Free Flapjacks
I have tried using both jumbo rolled oats and porridge oats in this recipe and I have found that the slightly smaller porridge oats work better. I think the smaller surface area helps them to stick together a bit better. But the good news is they also tend to be slightly cheaper which is always good news!
And to clarify, oats and oatmeal are the same things but we just use different words to describe them. Here are some other terms you may be familiar with:
- Porridge
- Porridge oats
- Rolled oats
- Jumbo oats
- Instant oats (the most highly processed version of oats) – Not suitable for this recipe!
Understanding the Benefits of Oats for Diabetics
Oats have a low glycemic index which can be a really good choice for blood sugar management. Being a low GI whole grain means that your body will be slower in turning the carbohydrate to glucose, resulting in a more delayed and potentially smaller rise in blood sugar levels. Another reason why we are big fans of them!
This flapjack recipe goes even further by replacing the usual sugar with a sugar alternative, xylitol. Just like oats, xylitol boasts a low GI, meaning it won’t cause spikes in blood sugar. Additionally, it has a pleasant sweetness without an aftertaste. For a deeper dive into sugar substitutes and diabetes management, check out the article below:
Sugar Substitutes and Diabetes Management
The world of sugar substitutes and type 1 diabetes can be confusing. This guide explores substitutes in the UK and diabetes management
Nevertheless, I appreciate what works for us may not be the same for you. However, we have found that continually trying and choosing low GI options, such as oats and wholegrains always helps to delay and create smaller rises in blood sugar levels.
If you would like to read more on how a whole food diet has helped with our diabetes management, then there is more information in this article.
Ingredients for easy sugar free flapjacks
Oats
- A naturally gluten-free whole-grain (just make sure they are certified)
- Wholegrain, a complex carbohydrate source, and full of fibre, essential vitamins, minerals and antioxidants.
- They also have a lower glycaemic index so the body will be slower in digesting them and turning the carbs into sugar.
Butter
- High in saturated fat so I am always careful not to include too much in our diets. But life is all about balance
Xylitol
- A nutritive-based sweetener with a low glycaemic index that doesn’t cause a rise in blood sugars
- Use any sweetener you prefer, however, read more here, as not all sugar replacements are a 1:1 substitute.
Vanilla Extract
- The better quality the better the flavour
- I like the Pure Vanilla Extract by Nielsen Massey
Equipment
Parchment / Baking paper
Saucepan
How to make easy sugar free flapjacks
In a few simple steps, these deliciously oaty and crumbly flapjacks will be tempting you whilst you patiently wait for them to cool. By far the hardest part of this recipe!
Step 1
Start by preheating your oven to 180c fan / 200c and then prepare your tin. Line a square tin (20cm x 20cm) with parchment paper so that the paper comes up on all sides.
Step 2
Next in a saucepan, on a low heat melt the butter, xylitol and vanilla extract until bubbling. Leave it to gently simmer for a couple of minutes
Step 3
Then take the buttery mixture off the heat and add your oats. Mix everything ensuring all your oats are well coated.
Step 4
Finally, transfer the mixture to the lined dish, spreading it out evenly. Push down firmly with a spatula or you can lay a piece of grease-proof paper on top and use your hands to press down firmly to get the flapjacks nice and smooth.
Step 5
Pop the flapjacks into the preheated oven for 25-30 mins. The flapjacks should be golden brown.
Leave the flapjacks to completely cool in the tin before removing carefully, lifting the parchment paper. I would recommend leaving them to cool again for an hour or so before cutting them into little squares. (I did tell you that the waiting was the hardest part!)
Storing your flapjacks
Store your flapjacks in an airtight container at room temperature for up to 10 days.
Other Oaty Recipes to try:
If you’re an oat lover like we are then why not try these other delicious oat-based recipes:
- APPLE CRUMBLE WITH OATS
- EASY NO BAKE CHOCOLATE OAT BARS
- PEANUT BUTTER BANANA OAT COOKIES
- CHERRY BAKEWELL BAKED OATS
- HEALTHY BERRY CRUMBLE – NO ADDED SUGAR
- SIMPLE SUGAR FREE OAT BISCUITS
Diabetes Note
Oats are a real superfood in my eyes, full of vitamins, minerals and fibre. They are fantastic as a slow-release carb snack that potentially can help to keep blood sugar spikes at bay. The added butter in this recipe may also slow digestion, making these quite a slow burner. However, we all respond differently so test what works for you!
Carb Counting
The overall carb count for one sugar free flapjack, based on the ingredients we would count for is:
- 400g of Porridge Oats from Sainsbury’s = 242g of carbs
Divide this by the serving size, 16 – 242/16 = 15g of carb per portion
Please note this carb count amount per portion is based on the standard ingredients listed above and may differ depending on what you use and how much you choose to eat.
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Easy Sugar Free Flapjacks
Enjoy tasty sugar free flapjacks with minimal effort! Using 4 ingredients, these gluten free flapjacks will be kinder on your blood sugars.
16
servings10
minutes25
minutes3-4 hours
35
minutesKeep the screen of your device on
Ingredients
400 g small rolled oats
300 g butter
120 g xylitol
2 tsp vanilla extract
Directions
- Preheat your oven to 180c fan / 200c and then prepare your tin. Line a square tin (20cm x 20cm) with parchment paper so that the paper comes up on all sides.
- In a saucepan, on a medium heat, melt the butter, xylitol and vanilla extract until bubbling. Then turn the heat down and leave to simmer for a couple of minutes.
- Take the buttery mixture off the heat and add your oats. Mix everything together well ensuring all your oats are well covered
- Transfer the mixture to the lined tin, spreading it out evenly. Push down firmly with a spatula or you can lay a piece of grease-proof paper on top and use your hands to press down firmly to get the flapjacks nice and smooth.
- Pop the flapjacks into the preheated oven for 25-30 mins. The flapjacks should have a light golden glow to them.
- Leave the flapjacks to completely cool in the tin before removing carefully, lifting the parchment paper. I would recommend leaving them to cool again for an hour or so before cutting them into your squares. (I did tell you that the waiting bit was the hardest!)
- Then using a sharp knife cut the flapjacks into 16 squares.
Equipment
Tips and Notes
- Use the smaller rolled oats as they seem to stick together better for this recipe
- As hard as it is, leave these flapjacks to totally cool before cutting to avoid crumbling squares.
- Diabetes Note – A fantastic slow-release carb snack that potentially can help to keep blood sugar spikes at bay. The added butter in this recipe may also slow digestion, making these quite a slow burner. However, we all respond differently so test what works for you!
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