Nut-Free Fruit and Nut Bars
Packed with wholesome ingredients and free of nuts, these Nut-Free Fruit and Nut Bars are the perfect allergy-friendly snack that doesn’t skimp on flavor or nutrition. Featuring a medley of rolled oats, sunflower and pumpkin seeds, chia seeds, and a vibrant mix of dried fruits like cranberries, apricots, and raisins, these bars strike the ideal balance between chewy and crunchy. A touch of honey or maple syrup, paired with coconut oil and a hint of vanilla, binds everything together while adding natural sweetness. Enhanced with warming cinnamon and a pinch of salt, they’re oven-baked to golden perfection, making them an ideal grab-and-go snack or post-workout energy boost. With just 15 minutes of prep time and no nuts in sight, these bars are ideal for families, lunchboxes, or anyone seeking a delicious and nutritious homemade treat!
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Recipe Information
Ingredients
- 2 cups Rolled oats
- 0.5 cup Pumpkin seeds
- 0.5 cup Sunflower seeds
- 2 tablespoons Chia seeds
- 0.5 cup Dried cranberries
- 0.5 cup Dried apricots, chopped
- 0.5 cup Raisins
- 0.5 cup Honey or maple syrup
- 0.25 cup Coconut oil
- 1 teaspoon Vanilla extract
- 0.25 teaspoon Salt
- 0.5 teaspoon Cinnamon
Instructions
Preheat the oven to 350°F (175°C) and line an 8x8 inch baking pan with parchment paper, leaving some overhang for easy removal.
In a large bowl, combine the rolled oats, pumpkin seeds, sunflower seeds, chia seeds, dried cranberries, dried apricots, and raisins. Mix well to ensure all the ingredients are evenly distributed.
In a small saucepan over medium-low heat, combine honey (or maple syrup), coconut oil, and vanilla extract. Stir until the coconut oil is melted and the mixture is smooth.
Pour the wet ingredients over the dry ingredients. Add the salt and cinnamon, and stir until everything is well combined and coated.
Transfer the mixture to the prepared baking pan. Use a spatula or the back of a spoon to press the mixture firmly into an even layer.
Bake in the preheated oven for 18-20 minutes, or until the edges are golden brown.
Remove the bars from the oven and let them cool completely in the pan on a wire rack.
Once cooled, use the parchment paper overhang to lift the bars from the pan and transfer them to a cutting board.
Cut into 12 even bars and store in an airtight container at room temperature for up to a week, or freeze for longer storage.
Nutrition Facts
Calories |
3117 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 144.6 g | 185% | |
| Saturated Fat | 58.9 g | 294% | |
| Polyunsaturated Fat | 43.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 670 mg | 29% | |
| Total Carbohydrate | 416.0 g | 151% | |
| Dietary Fiber | 52.4 g | 187% | |
| Total Sugars | 246.8 g | ||
| Protein | 71.6 g | 143% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 416 mg | 32% | |
| Iron | 21.9 mg | 122% | |
| Potassium | 3440 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
