Snack — Recipe 04 of 60
Oat & Sunflower Seed Energy Bars
Homemade energy bars that you can prepare in bulk and keep for the whole week. No baking required, naturally sweetened, and packed with seeds for a satisfying crunch. Perfect as a pre-workout snack or afternoon energy boost.
Nutrients (per serving)
- Calories
- ~210kcal
- Protein
- ~7g
- Carbs
- ~28g
- Fat
- ~9g
Ingredients
What you need
- 01150g rolled oats
- 0240g sunflower seeds
- 0330g pumpkin seeds
- 041 tbsp black chia seeds
- 053 tbsp honey or maple syrup
- 062 tbsp peanut butter or almond butter
- 071 tsp vanilla extract
- 081 pinch of salt
- 092 tbsp water (if mixture is too dry)
Instructions
How to make it
- 01
Mix oats, sunflower seeds, pumpkin seeds and chia seeds together in a large bowl.
- 02
In a small saucepan, warm the honey and peanut butter over low heat until liquid and combined.
- 03
Pour the warm mixture over the dry ingredients and mix thoroughly until everything is well coated.
- 04
Add vanilla extract, a pinch of salt and mix again. Add water if the mixture feels too dry to hold together.
- 05
Press the mixture firmly into a lined baking tray or rectangular container. Press hard and evenly — the firmer you press, the better the bars hold together.
- 06
Refrigerate for at least 2 hours until firm.
- 07
Cut into 8 equal bars, wrap individually and store in the fridge for up to 7 days.
The science
Why it's good for you
Sunflower seeds are rich in vitamin E, a powerful antioxidant that protects cells from damage and supports skin health. Combined with oats for sustained energy and pumpkin seeds for magnesium and zinc, these bars provide a balanced mix of complex carbs, healthy fats, and plant protein — without any artificial ingredients or added sugar beyond natural sweeteners.