by Heart Healthy Greek | Oct 3, 2019 | Breakfast, Snack | 28 comments
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This recipe for Nut & Seed Bars has the right amount of salty and sweet to satisfy any “snack attack”. It’s the perfect grab-and-go bar to keep in your bag for those mornings when you are rushing out the door, pre or post-workout, after school car-pool pick up, or running errands.
They are packed with protein, fiber, and nutrients thanks to the heart-healthy mixture of almonds, pumpkin seeds and sunflower seeds.
So what’s in them?
- 1 cup roasted unsalted almonds
- ½ cup pumpkin seeds
- ½ cup sunflower seeds
- ¼ cup unsweetened coconut flakes
- ¼ tsp salt
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 3 tbsp honey
- 1 tbsp melted coconut oil
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Putting it all together
This one-bowl recipe is quick and easy to put together in less than 10 minutes and then you let the oven do the rest! Since the almonds are much larger than the seeds we like to chop up half of the almonds first and then keep the other half whole. Toss the whole and chopped almonds into a medium-sized bowl and add in the seeds, coconut flakes, salt and cinnamon and give it a stir. Then add in the wet ingredients, vanilla extract, honey and melted coconut oil. Gently stir the mixture until the nuts and seeds are fully coated with the wet ingredients. Pour mixture into an oiled, parchment-lined 8×8” baking dish. Use a flat spatula to firmly press the mixture into an even layer, you may also want to spray the spatula with oil to help the mix from sticking. Add the bars into a preheated oven and bake for 35-40 minutes depending on your oven. Once fully cooked remove from the oven and place the pan on a cooling rack. Use your spatula again to press down the mixture. Allow to fully cool (about an hour) before removing from the pan to cut into bars.
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If you like this recipe for Nut & Seed Bars then check out some of our other healthy snacks! Click the links below for more yummy snack recipes.
- Heart Health Granola
- Healthy Granola Bars
- Samoa Truffles
- Healthy Snack Board
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We hope you’ll try this recipe. If you do be sure to comment below, we love to hearing from you! Feel free to post it to ourFacebookpage and#hearthealthygreekonInstagram.
Nut & Seed Bars
This one-bowl recipe for Nut & Seed Bars is grain-free, dairy-free and refined sugar-free. A healthy protein-packed snack for when you’re on the go!
4.20 from 5 votes
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 40 minutes mins
Total Time 45 minutes mins
Course Breakfast, Snack
Cuisine American
Servings 8 bars
Calories 232 kcal
Ingredients
- 1 cup roasted unsalted almonds
- ½ cup pumpkin seeds
- ½ cup sunflower seeds
- ¼ cup unsweetened coconut flakes
- ¼ tsp salt
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 3 tbsp honey (sub maple syrup for vegan)
- 1 tbsp melted coconut oil
Instructions
Preheat the oven to 325 degrees F.
Line an 8×8 inch baking dish with parchment paper and lightly spray with cooking oil (we used avocado oil).
Take ½ cup almonds and roughly chop them.
In a medium-size bowl combine the nuts and seeds along with the coconut, salt and cinnamon.
Add in the vanilla extra, honey and melted coconut and fold until combined.
Pour mixture into the lined baking dish and press it down firmly with a spatula until you have an even layer.
Bake for about 40 minutes depending on your oven.
Remove from the oven and place on a cooling rack. Using a large spoon or spatula press down the mixture again and allow to cool completely.
Gently lift the bars and the parchment from the pan and transfer to a cutting board. Using a large knife cut into 8 even bars. Store in an airtight container and place a piece of parchment between the bars so that they don’t stick together.
Nutrition
Calories: 232kcalCarbohydrates: 13gProtein: 7gFat: 19gSaturated Fat: 4gSodium: 75mgPotassium: 227mgFiber: 4gSugar: 8gVitamin C: 1mgCalcium: 59mgIron: 2mg
Keyword Almonds, Breakfast, Cinnamon, Dairy Free, Gluten-free, Granola Bars, Honey, Nuts, Pumpkin seeds, Snack, Vegetarian
Tried this recipe?Let us know how it was!
Brittanyon July 2, 2020 at 10:06 pm
Any suggestions for what I could use instead of coconut flakes?
Reply
HHGon July 5, 2020 at 4:02 pm
Hi Brittany,
The coconut flakes are not necessary for the texture of the recipe so you can simply omit them.
-Christina & Alexa
Reply
Brittany Bensonon July 30, 2021 at 6:48 pm
Just what I was looking for!Reply
Heart Healthy Greekon July 31, 2021 at 10:23 am
Wonderful Brittany! These easy-to-make bars make the perfect snack! We are so happy you enjoy them!
-Christina & Alexa
Reply
Michelle Fordon September 26, 2021 at 4:59 pm
Mine got stuck so now I have granolaReply
Heart Healthy Greekon November 6, 2021 at 2:32 pm
Hi Michelle,
We’re so sorry to hear the bars got stuck! Did you use parchment paper? Or maybe the bars didn’t sit long enough to cool before you tried to cut them?
-Christina & Alexa
Reply
Elizabeth Bartzon January 15, 2022 at 12:11 pm
My gluten free daughter loves this so I make them when she is visiting.Reply
Heart Healthy Greekon January 16, 2022 at 2:20 pm
Wonderful! Enjoy!
-Christina & Alexa
Reply
Staceyon June 29, 2022 at 11:28 am
How long are these good for after baking? Should they be refrigerated?
Reply
Heart Healthy Greekon July 1, 2022 at 12:02 pm
Hi Stacey,
If properly stored these bars will remain fresh for several days. The bars should be placed between parchment paper and kept in an airtight container, though not necessary the refrigerator. Even so, we prefer them colder during the summer months, so a quick pop in the fridge works! Enjoy-Christina & Alexa
Reply
Frank Crafton July 26, 2022 at 3:51 am
is the nutritional data per bar it doesm’t state in the recipe ?
and is it possible to have the recipe by weight either imperial or metric ?
thanks
Reply
Heart Healthy Greekon July 30, 2022 at 8:04 pm
Hi Frank,
Yes, the nutritional data is per bar, unfortunately, the website we use doesn’t have a way for us to convert it into weight.
-Christina & Alexa
Reply
Belindaon July 31, 2022 at 7:45 am
Can I substitute coconut oil for butter?
Reply
Heart Healthy Greekon July 31, 2022 at 12:45 pm
Hi Belinda,
We have not tested this recipe using butter instead of coconut oil so we cannot recommend the swap. However, if you try it let us know how it turns out!
-Christina & Alexa
Reply
Emilyon August 12, 2022 at 7:14 am
LOVE this recipe!
It has become a staple for my “work breakfast”Reply
Heart Healthy Greekon August 16, 2022 at 8:27 pm
That is awesome Emily! We are so glad you are enjoying them!
– Christina & Alexa
Reply
Rochelleon October 16, 2022 at 1:19 pm
Can you replace the honey with a liquid sweetener like truvia (Organic sweetener from the stevia leaf)?
Reply
Heart Healthy Greekon October 20, 2022 at 11:53 am
Hi Rochelle, We have not used any other type of sweetener besides honey in this recipe so we are not sure if you would get the same results using a liquid sweetener. Besides being a natural sweetener, the honey is a thickening agent that helps hold the bars together.
-Christina & Alexa
Reply
Jjon January 28, 2023 at 9:58 pm
What can I use other than coconut oil?
Reply
Heart Healthy Greekon February 4, 2023 at 7:00 pm
Hi Jenna, We have not tested the recipe using a different type of oil, so we couldn’t recommend a substitute oil at this time. We may experiment in the future and we can let you know!
-Christina & Alexa
Reply
Cheryl Milleron May 4, 2023 at 11:37 pm
are these crisp or chewy?
Reply
Heart Healthy Greekon May 6, 2023 at 3:04 pm
Hi Cheryl,
They are crispy!
-Christina & Alexa
Reply
Sherylon August 30, 2023 at 10:20 pm
Absolutely delicious! Thank you for sharing your recipe! I am allergic to almonds and coconut. I used pecans instead of the almonds and whole flax seeds instead of the coconut. Fabulous!Reply
Heart Healthy Greekon September 9, 2023 at 4:31 pm
Hi Sheryl
We’re so glad to hear you enjoyed the recipe! It’s wonderful to know that you were able to adapt it to suit your allergies. Using pecans and whole flax seeds sounds like a fantastic substitution. Thanks for sharing your variation – it might be helpful for others with similar allergies!”Reply
Crystal Youngon February 5, 2024 at 4:02 pm
Are pumpkin seeds and sunflower seeds raw or baked?
Reply
Heart Healthy Greekon February 15, 2024 at 11:36 am
Great question Crystal! In this recipe, both the pumpkin seeds and sunflower seeds are used raw. However, you can also use roasted seeds if you prefer a richer flavor and crunchier texture. Feel free to experiment and see which version you like best!
– Christina & Alexa
Reply
Ellen Wolfshorndlon February 27, 2024 at 4:46 pm
Are the pumpkin and sunflower seeds roasted?
If I want to make them not crispy, what would I add to recipe?Reply
Heart Healthy Greekon March 10, 2024 at 8:18 pm
Hi Ellen, the sunflower and pumpkin seeds are raw in this recipe. While we haven’t tried making them less crispy, you could play around with adding in more maple syrup or honey for a chewier texture. Let us know if you decide to give it a shot!
– Christina & Alexa
Reply