Fruit and Seed Bars: Healthy Snack

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Aug. 06, 2013

Make these allergy-friendly fruit and seed bars for school lunch or an afternoon snack that's full of nutrition and great for people with nut or gluten allergies!


Old fashioned oats 1 Cup (16 tbs)
Raw pumpkin seeds 1/2 Cup (8 tbs)
Raw sunflower seeds 1/2 Cup (8 tbs)
Flax seeds 2 Tablespoon
Unsweetened coconut flakes 1/2 Cup (8 tbs)
Dried fruit 1 Cup (16 tbs) (blueberries, raisins, currants, cranberries and/or cherries)
Honey 1/3 Cup (5.33 tbs)
Sunflower butter 1/2 Cup (8 tbs) (or peanut butter / almond butter)
Cooking spray 1 Dash



1. Preheat the oven to 325 degrees F. Grease a 9X9 or 11X9 pan with cooking spray and line with parchment paper. Set aside.


2. In a food processor, pulse all the ingredients except honey and sunflower butter.

3. Add the honey and sunflower butter and pulse until everything starts combining.

4. Pour the mixture into the prepared pan.

5. Bake for 25 minutes.

6. Let the bars completely cool before cutting with a serrated knife into bars.


7. Serve these bars along with milk to your kids.


Cool, place in Ziploc bags, label and freeze. Defrost to room temperature and enjoy!

Recipe Summary

Difficulty Level: Easy
Cook Time: 25 Minutes
Ready In: 25 Minutes
Servings: 8

Nutrition Facts

Serving size

Calories 426Calories from Fat 151

 % Daily Value*

Total Fat 18 g27.7%

Saturated Fat 5 g25%

Trans Fat 0 g


Sodium 49 mg2.04%

Total Carbohydrates 61 g20.3%

Dietary Fiber 5 g20%

Sugars 26 g

Protein 9 g18%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet