Nut-Free Oat and Seed Protein Bars

This is a seed bar, not a nut bar, and it does not taste like a compromise. Pumpkin seeds, sunflower seeds, and hemp hearts stack up to 11g of protein per bar with no dairy and no nuts anywhere. Brown rice syrup sets firmer than honey, which matters when a bar has to survive a backpack until lunch. Cut them thick and wrap them individually.

Ingredients

• 1 1/2 cups old-fashioned rolled oats
• 1/2 cup raw pumpkin seeds (pepitas)
• 1/4 cup raw sunflower seeds
• 1/4 cup hemp hearts
• 2 scoops (60g) vanilla plant-based protein powder
• 3/4 cup creamy sunflower seed butter
• 1/2 cup brown rice syrup
• 1 teaspoon vanilla extract
• 1/2 teaspoon fine salt

Instructions

1. Line an 8-inch square pan with parchment, leaving an overhang on two sides so you can lift the slab out later.
2. Toast the oats, pumpkin seeds, and sunflower seeds on a sheet pan at 325F for 8 minutes, then cool for 5 minutes. This step is optional and it doubles the flavor.
3. Warm the sunflower seed butter and brown rice syrup in a saucepan over low heat, stirring until the mixture pours in a smooth ribbon, then take it off the heat and stir in the vanilla.
4. Combine the toasted oats and seeds with the hemp hearts, protein powder, and salt in a large bowl, then pour the warm syrup mixture over and stir hard until everything is coated.
5. Press the mixture into the pan with the back of a measuring cup, leaning your weight into it until the surface is flat and tight.
6. Chill for 2 hours, lift the slab out by the parchment, and cut into 12 bars with one clean downward push of a large knife.
7. Wrap each bar in parchment and store in the fridge for up to 2 weeks or the freezer for 3 months.

Tips

• Brown rice syrup is what makes these hold together. Honey works but gives a softer, stickier bar that has to stay cold, and maple syrup will not set at all.
• If the slab crumbles when you cut it, you did not press hard enough. Re-press the crumbs into the pan, chill another hour, and cut again.
• Plant protein powders soak up more liquid than whey. If the mixture looks dry before pressing, add 2 tablespoons of warm water rather than more syrup.

FAQ

Are these dairy-free?

Yes, as long as your plant protein powder is dairy-free. There is no milk, butter, or whey anywhere in the recipe.

Can I use whey protein instead?

Yes, and the bars come out slightly softer and sweeter. They are no longer dairy-free, so label them if they are heading into a shared snack bin.

Will these melt in a lunchbox?

No. They soften slightly at room temperature but hold their shape for about 6 hours. An ice pack is not required unless the bag sits in direct sun.

Can I leave out the protein powder?

Replace it with 1/2 cup of oat flour plus 1/4 cup more hemp hearts. Protein drops to about 7g per bar, which is still respectable for a seed bar.

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