Oat and Seed Bar

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These gluten- and dairy-free bars are a family favorite as either an after-school snack or a healthy and hearty addition to your child’s lunchbox. They can easily be made nut free, but just as delicious, by simply omitting the chopped walnuts.

Course: Breakfast

Cuisine: American

Keyword: bars, breakfast for kids, healthy bars, healthy kids snacks

Servings: bars

Calories: 313kcal

Author: Joy McCarthy, RNCP, CNP

Equipment

Food processor

Ingredients

1½ cups rolled oats
1 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
2 large ripe bananas
¼ cup coconut oil melted
2 to 3 Tbsp maple syrup
½ cup pumpkin seeds or sunflower seeds
½ cup dried cranberries
¼ cup walnuts, chopped (optional; omit for nut free)
½ cup mini chocolate chips

Instructions

Preheat oven to 350^º F. Grease 8-inch square baking dish or line with parchment paper.
In food processor, blitz oats until coarsely ground. (They don’t have to be finely ground. It’s okay if you see some bits.) In large bowl, combine ground oats, baking powder, baking soda, and cinnamon.
In small bowl, mash bananas with a fork. Add melted coconut oil and maple syrup. Mix together. Add banana mixture to dry mixture and mix until combined. Fold in seeds, cranberries, walnuts (if using), and chocolate chips. Place mixture in square baking dish and flatten with spatula.
Bake for 18 to 20 minutes. Let cool for 10 minutes before removing from the pan. Cut into bars. Keep in fridge for up to 1 week, or freeze for up to 3 months.

Notes

TIP: If you want to make sure these are gluten free, be sure to purchase certified gluten-free oats. Quinoa flakes instead of oats is another easy swap that works well too. Keep in mind, some children can still be sensitive to grains—whether oats or pseudo-grains such as quinoa—if they’re gluten intolerant.

Nutrition