Nut-free seed and fruit breakfast bars
Chewy, nut-free breakfast bars packed with oats, seeds and dried fruit — vegan, portable and set in the fridge for busy mornings.
These nut-free breakfast bars are chewy, seed-packed and made with sunflower seed butter so they're safe for nut-free households without skimping on flavour. They’re brilliant for school lunches, early-morning grabs or when you need something handheld and satisfying.
They’re vegan and dairy-free as written, and set in the fridge rather than relying on eggs — press firmly and chill for neat, sliceable bars that hold together through a busy week.
Ingredients
- 300 g Rolled oats
- 60 g Puffed rice
- 80 g Pumpkin seeds
- 50 g Sunflower seeds
- 140 g Sunflower seed butter
- 100 ml Maple syrup
- 60 ml Rapeseed oil
- 5 ml Vanilla extract
- 5 ml Sea salt
- 5 ml Ground cinnamon
- 80 g Dried apricots — finely chopped
- 80 g Dried cranberries
Equipment
- 20 x 20 cm square baking tin
- Baking paper
- Wire rack
Instructions
Preheat the oven to 160°C fan/180°C conventional. Line a 20 x 20 cm square baking tin with baking paper, leaving an overhang to lift the slab out later.
Spread the Rolled oats, Puffed rice, Pumpkin seeds and Sunflower seeds in a single layer on a baking tray and toast in the oven for 10 minutes, stirring once halfway so everything colours evenly.
While the grains toast, warm the Sunflower seed butter, Maple syrup and Rapeseed oil in a small saucepan over very low heat until the mixture is glossy and pourable. Stir in the Vanilla extract, Sea salt and Ground cinnamon. Do not let it boil.
Tip the toasted oat and seed mix into a large mixing bowl. Add the Dried apricots and Dried cranberries, then pour over the warm sunflower butter mixture. Mix thoroughly until every dry piece is evenly coated.
Spoon the mixture into the prepared tin and press it down extremely firmly — use the base of a measuring jug or a piece of baking paper and a heavy rolling pin to compact it. The firmer you press, the less crumbly the bars.
Return the tin to the oven and bake for 15 minutes until the edges are lightly golden and the top looks set.
Remove the tin from the oven and leave to cool in the tin for 10 minutes. This gentle cooling helps the mixture settle before you transfer it.
Use the baking-paper overhang to lift the slab out onto a wire rack, press the top once more to compact, then chill in the fridge for 60 minutes to fully set.
Once set, use a sharp knife to cut into 12 bars. For cleaner slices, warm the knife under hot water, dry it and slice with a single steady motion.
Store the bars in an airtight container in the fridge for up to 7 days or freeze individually wrapped for up to 3 months.
Tips
- Toast the oats and seeds until just golden — it lifts the flavour enormously. Stir halfway to avoid burnt edges.
- Press the mixture very firmly into the tin; that compression is what keeps the bars from crumbling when sliced.
- If you prefer a chewier bar, replace 20 g of Rolled oats with 20 g more Puffed rice to lighten the texture.
- Make ahead: slice and freeze individual bars on a tray, then wrap — they thaw in 10–15 minutes and keep well for months.
Substitutions
Sunflower seed butter → Tahini (sesame paste), same quantity
Noticeably differentMaple syrup → Golden syrup or agave, same quantity
Stays closeRapeseed oil → Light olive oil or melted coconut oil, same quantity (coconut will firm when chilled)
Noticeably differentRolled oats → Gluten-free rolled oats (certified) for a gluten-free version
Stays close
Nutrition
Per serving · estimated
- 370
- Calories
- 9 g
- Protein
- 41 g
- Carbs
- 19 g
- Fat
- 5 g
- Fibre
- 15 g
- Sugar
- 120 mg
- Sodium
FAQ
Can I use a nut butter instead?
Technically yes, but this recipe is designed to be nut-free. If you replace sunflower seed butter with almond or peanut butter, remove the nut-free tag and be aware texture and flavour will change.
How do I stop the bars from crumbling?
Press the mix very firmly into the tin before baking and make sure you chill for the full 60 minutes so the binders set. Overbaking will also dry them out.
Can I make them gluten-free?
Yes — use certified gluten-free Rolled oats and check any dried fruit for cross-contamination statements.
How long do they keep?
Store in the fridge up to 7 days in an airtight container. Freeze individually for up to 3 months.
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