Grain + nut free protein bars

You guys. These. Are. The. Bomb.

I mean, look at all that tender, chewy, nuttiness! Except, no. There isn’t a single nut in these protein bar snacks. In place of nuts, these bars contain a variety of different seeds that are rich in healthy fats and proteins. So if nuts aren’t a part of your diet, or you’re looking to mix things up with a new protein bar recipe, this is the one to go with. Trust.

With nut allergies and gluten sensitivities becoming oh so popular, having a go-to recipe that is safe for these allergies and intolerances can be super helpful. If you have allergies and intolerances, you’re probably a pro at reading labels. You probably also know that store bought granola bars and protein bars are notoriously hard to find without nuts in the ingredients list, or a nut warning to follow. That’s why this recipe is so awesome!

Granola bars and protein bars can be great snacks that are convenient and healthy, and just because you can’t have the store bought ones, doesn’t mean they are off limits. Some of the store bought varieties are packed with sugar too, so be mindful of this. This grain + nut free recipe is packed with real food protein, in its whole form. Seeds like hemp, chia, sunflower and pumpkin all pack a little bit of protein and lots of healthy fats. Soy is also another great source of protein. In most store bought bars, you’ll see soy protein isolates and whey protein as the main protein-packing ingredients. These ingredients can be ok, but it’s always better to get your protein from real foods as opposed to foods that have been processed to improve their protein content, which usually involves removing other key parts of the food that contain important nutrients, vitamins, and minerals! For more on the importance of my favourite macronutrient, read my post on the three things you need to know about protein.

Grain + Nut Free Protein Bars

  • Servings: 8
  • Difficulty: moderate
  • Print


  • 1 cup sunflower seeds
  • 1 cup pumpkin seeds
  • 1/2 cup shredded coconut
  • 1/2 cup ground flax seeds
  • 1/4 cup ground chia seeds
  • 1/4 cup hemp seeds
  • 1/2 cup coconut oil
  • 2 tbsp. honey
  • 1/2 cup soy butter or other nut-free seed butter ( I LOVE this blend!)
  • 1 tsp. cinnamon
  • 1 tsp. vanilla
  • 1/2 tsp. salt


  1. Melt the coconut oil, soy butter and honey together in a bowl. A minute in the microwave should be enough.
  2. Add the salt, vanilla and cinnamon, and whisk together.
  3. Place seeds into a food processor or blender. Blend until you have a coarse mix of seeds. You may need to add some of the melted coconut oil and soy butter mixture to get things moving if you’re using a weaker blender. **
  4. Combine the blended seeds with the coconut oil and soy butter mixture, then fold in the rest of the ingredients.
  5. Press into the bottom of a 9 x 9 pan lined with parchment for easy removal, and place in the fridge to set.
  6. Cut into bars, and enjoy these yummy snacks! Store in the fridge.

**Note: Soaking the sunflower and pumpkin seeds in warm water for about half an hour will help with the blending process and give you a smoother texture in the finished product.

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