4.9 from 105 votes
Nut Free Granola Bars Recipe
Nut-free granola bars are the perfect treat to pack for a work or school snack. They are sweetened naturally with dates and a little maple syrup for a healthy alternative to store-bought granola bars.
Prep Time
15 mins
Total Time
15 mins
Servings: 12 granola
Calories: 170 kcal
Course:
Snacks
Cuisine:
North American
Ingredients
- ½ cup packed pitted dates about 15 dates
- ½ cup Sunbutter sunflower seed butter
- ¼ cup maple syrup
- a pinch of salt
- 1 cup rolled oats toasted, see notes
- 1 cup desiccated coconut toasted, see notes
- Optional: 2 tablespoons chocolate chips we like Lily's no sugar added chocolate chips
Instructions
- Place the dates, Sunbutter, maple syrup, and salt into your food processor and pulse until a paste forms.
- Add the oats and coconut pulse a few more times, just until it starts to mix. Transfer to a bowl and continue to mix until everything comes together.
- Line a small baking dish (we use an 8"x 5" pan) with parchment paper. Place the granola bar batter into the pan and press it down firmly. The bottom of a measuring cup works well for this. If you're using the chocolate chips, sprinkle them on top and press them down.
- Place the dish into your fridge for 30 mintues then cut into 12 bars. Wrap them each individually then store them in your fridge for 7 days or in your freezer for up to 3 months.
Cup of Yum
Notes
- These granola bars are very filling so we find that it is best to cut them into 12 smaller pieces.
- For the best flavor, toast the oats and coconut first. Place them on a baking sheet and put them in a 350 degree Fahrenheit oven for 8 minutes, or until they are golden and fragrant. Let them cool slightly before using them.
Nutrition Information
Serving
1 granola bar
Calories
170kcal
(9%)
Carbohydrates
18g
(6%)
Protein
4g
(8%)
Fat
10g
(15%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
7mg
(0%)
Potassium
128mg
(4%)
Fiber
2g
(8%)
Sugar
9g
(18%)
Vitamin A
15IU
(0%)
Vitamin C
1mg
(1%)
Calcium
30mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 12granola
Amount Per Serving
Calories 170
% Daily Value*
| Serving | 1 granola bar | |
| Calories | 170kcal | 9% |
| Carbohydrates | 18g | 6% |
| Protein | 4g | 8% |
| Fat | 10g | 15% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 7mg | 0% |
| Potassium | 128mg | 3% |
| Fiber | 2g | 8% |
| Sugar | 9g | 18% |
| Vitamin A | 15IU | 0% |
| Vitamin C | 1mg | 1% |
| Calcium | 30mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.