Nut Free Granola Bars
These granola bars are a good source of protein, fiber, and complex carbohydrates. They are free of dairy, egg, soy, wheat, peanuts, tree nuts, fish, and shellfish. For a gluten free bar, be sure to use gluten free oats.
Servings: 24 bars
Calories: 144kcal
Ingredients
- 2/3 cup brown sugar
- 1/3 cup oil canola, vegetable, grapeseed, etc
- 2 tablespoons molasses
- 1/4 teaspoon salt
- 1 teaspoon vanilla
- 1/4 cup water
- 1/3 cup flax seed meal
- 2/3 cup sunflower butter
- 1/4 cup protein powder (I used rice protein powder)
- 1/3 cup sunflower seeds
- 3 cups rolled oats gluten free
Instructions
- Preheat oven to 350 degrees. Spray a 9 x 13 pan with safe cooking spray.
- In a mixing bowl, combine the brown sugar, oil and molasses; mix well. Add the salt, vanilla, water, sunflower butter, protein powder and flax seed meal; mix well. Mix in the oats and sunflower seeds. Pour mixture into prepared baking pan and press firmly into the bottom of the pan. Tip: I find that hands that have a little water on them work well for pressing the mixture into the pan (no sticking!)
- Bake at 350 degrees for 18-20 minutes. Remove from the oven and allow to cool completely. When completely cooled, cut into squares and serve or keep in an airtight container (they'll keep for about a week - if there's any left!).
Notes
Nutrition Facts: Serving size: 1 bar, calories: 190, Total fat:9 grams, saturated fat: 1 g, sodium: 61 mg, carbohydrates: 18, fiber: 3, sugar: 9, protein: 11 grams