Nut-Free Fruit and Nut Bars

Looking for a wholesome, nut-free snack that’s packed with flavor and nutrition? These Nut-Free Fruit and Nut Bars are the perfect solution, combining hearty ingredients like rolled oats, pumpkin seeds, and sunflower seeds with a medley of dried fruits, including cranberries, apricots, and raisins. Sweetened naturally with honey or maple syrup and spiced with a hint of cinnamon, these bars are baked to golden perfection for a chewy, satisfying treat. They’re quick to prepare, requiring just 15 minutes of prep time, and serve as a great grab-and-go snack for lunchboxes, hikes, or busy mornings. Free from nuts, these bars are allergy-friendly and ideal for anyone seeking a healthy, homemade alternative to store-bought granola bars.

Nutriscore Rating: 57/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 12

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

Directions

Step 1

Preheat the oven to 350°F (175°C) and line an 8x8 inch baking pan with parchment paper, leaving some overhang for easy removal.

Step 2

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.

Step 3

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.

Step 4

Pour the wet ingredients over the dry ingredients. Add the salt and cinnamon, and stir until everything is well combined and coated.

Step 5

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.

Step 6

Bake in the preheated oven for 18-20 minutes, or until the edges are golden brown.

Step 7

Remove the bars from the oven and let them cool completely in the pan on a wire rack.

Step 8

Once cooled, use the parchment paper overhang to lift the bars from the pan and transfer them to a cutting board.

Step 9

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

Serving size	(740.4g)

Amount per serving	% Daily Value*
Calories	3117.1

Total Fat 144.6g	0%
Saturated Fat 58.9g	0%
Polyunsaturated Fat 43.8g
Cholesterol 0mg	0%
Sodium 670.0mg	0%
Total Carbohydrate 416.0g	0%
Dietary Fiber 52.4g	0%
Total Sugars 246.8g
Protein 71.6g	0%

Vitamin D 0IU	0%
Calcium 415.5mg	0%
Iron 21.9mg	0%
Potassium 3440.1mg	0%

*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.

Source of Calories

Fat: 40.0%

Protein: 8.8%

Carbs: 51.2%