These crunchy, nut-rich bars are for anyone who needs steady fuel on the go — a mid-afternoon lift at your desk, a pocket snack on a long hike, or a light bite before training. They balance slow-burning oats and fibre with protein and healthy fats from nuts and seeds, so energy lands gradually rather than in a sugar spike. Make a batch on Sunday and you have a week of grab-and-go snacks ready.
Serves 10 · Time 30 min · Style Nut-rich
Ingredients
- 150 g rolled oats
- 80 g mixed nuts (almonds and walnuts), roughly chopped
- 40 g pumpkin seeds
- 30 g sunflower seeds
- 3 tbsp (45 g) smooth peanut butter, no added sugar
- 2 tbsp (30 g) ground flaxseed
- 120 g (5 tbsp) honey or maple syrup
- 2 tbsp (32 g) coconut oil
- 60 g raisins or chopped dried apricots
- 1 tsp vanilla extract
- Pinch of salt
Method
- Line a 20 cm square tin with baking paper, leaving an overhang for easy lifting.
- Spread the oats, chopped nuts, pumpkin seeds and sunflower seeds on a tray and toast in a 180°C oven for 8 minutes, or in a dry pan over medium heat, until lightly golden and fragrant.
- In a small saucepan over low heat, gently warm the peanut butter, honey (or maple syrup) and coconut oil, stirring until smooth and pourable. Remove from the heat and stir in the vanilla and salt.
- Tip the toasted oats and nuts into a large bowl with the ground flaxseed and dried fruit. Pour over the warm syrup mixture and stir thoroughly until every bit is coated.
- Press the mixture firmly and evenly into the lined tin — the harder you compact it, the better the bars hold together. Use the back of a spoon or a second sheet of paper to press down.
- Chill in the fridge for at least 1 hour until firm, then lift out and cut into 10 bars. Store in an airtight container.
Nutrition per serving
| Energy | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 237 kcal | 9 g | 30 g | 9 g | 4 g |
Dietitian’s tip
If the bars crumble, it usually means they were not pressed firmly enough or needed a few more minutes warming the binder — chilling well before cutting also helps the fats set. For a lower-sugar version, swap half the honey for an extra tablespoon of peanut butter and a splash of water; the fibre from oats, seeds and flax keeps blood sugar steadier and supports gut health, which makes these a kinder choice than most shop-bought cereal bars.
General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.