Snacks/Sports Performance

Nut Free No-Muesli Bars

Nut Free No-Muesli Bars

It’s no secret that store-bought muesli bars are packed full of gluten, sugar, preservatives and many ingredients you can’t pronounce. Schools these days are also largely nut free zones, making healthy lunch box choices quite the challenge. I have the solution. These Nut Free No-Muesli Bars are nutrient dense, all natural and super easy to make. They also double as training snacks and a great substitute to expensive and artificial sports bars. Dive in and give them a whirl.

Ingredients (Makes 8+ bars)

  • 1 cup sunflower seeds
  • 1 cup pumpkin seeds
  • 2 tablespoons chia seeds
  • 1 cup coconut flakes
  • ¼ cup dried sour cherries
  • ¼ cup coconut oil – I use Coconut Revolution
  • ¼ cup + 1 tablespoon Pure Harvest rice malt syrup
  • ¼ cup tahini
  • ¼ teaspoon salt

Method

  1. Combine seeds, coconut flakes and cherries together in a large bowl.
  2. Add melted coconut oil and ¼ cup rice malt syrup and mix well.
  3. In a small sauce pan, heat tahini, remaining rice malt syrup and salt until well combined. Add to above mixture and combine thoroughly.
  4. Transfer into a lined rectangular bread tin and compact well using the palm of your hand. The more force you apply here, the better.
  5. Place in the fridge to set, before slicing into individual bars. These will keep in the fridge longer than your portion control allows. Enjoy.

I’d love to hear what you think, can you pop back and leave your feedback once you’ve given them a try?



19 thoughts on “Nut Free No-Muesli Bars

  1. These look great, thank you. I’m going to make with goji berries instead of cherries. Any ideas what I could replace the Tahini with? (Sesame allergy)

      1. Thanks Steph, but my son also has Peanut & Tree Nut allergies. I might make some “sunflower butter” and try that. Will let you know how it goes.

        1. I made these with the subs mentioned (goji berries and homemade “sunflower butter” instead of Tahini and I used 1/4 cup RMS and 1 tbspn Honey), really yummy thank you and they kept well in the fridge for a week. 🙂

  2. Made them for my 3yr year old daughter as she is allergic to cashews, peanuts, hazelnuts and pistachios and most peanut free recipes tend to have cashews or one of the other nuts she cannot have so this was perfect. I put Goji berries instead of cherries and I used honey instead of rice malt syrup (Dad is beekeeper so I have access to lots of raw organic honey). She LOVED them. Perfect lunchbox addition for kinder next year. Thanks
    Oh and I loved them too.

  3. I made these exactly to Steph’s recipe and they were amazing! I couldn’t stop eating them so I had to make a second batch the next day! I loved the creaminess from the tahini and they were sweet enough from the rice malt syrup to be the perfect treat with my afternoon cuppa. Thanks for this easy peasy delish treat!

  4. I made these exactly to the recipe and despite being a bit crumbly they tasted amazing. The creaminess of the tahini and the sweetness of the rice malt syrup made them the perfect afternoon treat. They only lasted 2 days in my fridge! So simple to make. I loved these bars!

    1. So good to hear Alison. I use lots of TLC to pack them down and they never fall apart. Hopefully this works for you next time.

  5. Hi. I made these yesterday without the sour cherry. Fantastic! Simple and very yummy, even my fussy daughter loves it. Thank you for sharing this. I am going to try these out myself post long run today.

  6. I’m allergic to Chia seeds (of all things!). If they’re an integral part of the binding is there something else you can suggest to use?
    Thanks!

    1. Hi Amanda, they aren’t used in binding so I would suggest trying them without first, then if you need an equivalent amount of psyllium could work?

  7. Very yummy, I will very much enjoy these little morsels. Thought before making them they could make a great mid run snack, but they won’t last in the heat. Perfect for pre or post snack though. I used Cranberries in mine, but did not check sugar content of cranberries! Great recipe and will definitely use again.
    Thanks

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