These nutrient-rich, no-bake peanut butter and oats bars are the perfect grab-and-go snack for busy days. Packed with protein, healthy fats, and fiber, these bars offer sustained energy without refined sugars. Whether you’re heading to the gym, need a mid-afternoon pick-me-up, or want a healthy treat for the kids, these bars are your answer.
Ingredients
Base Ingredients
- 1 cup (90g) rolled oats
- 1/2 cup (125g) natural peanut butter
- 1/4 cup (35g) chopped almonds
- 1/4 cup (40g) chia seeds
- 1/4 cup (20g) unsweetened shredded coconut
- 1/4 cup (60ml) almond milk (or preferred milk alternative)
Step-by-Step Instructions
- Prepare the Pan: Line a 8×8 inch (20×20 cm) baking dish with parchment paper, leaving some overhang for easy removal.
- Mix Dry Ingredients: In a large mixing bowl, combine the rolled oats, chopped almonds, chia seeds, and shredded coconut.
- Add Wet Ingredients: Add the natural peanut butter and almond milk to the dry ingredients.
- Combine: Mix all ingredients thoroughly using a spatula or your hands until everything is well incorporated and sticks together when pressed.
- Form the Bars: Transfer the mixture to the lined baking dish. Press down firmly and evenly using the back of a spatula or your hands. Make sure to really compact the mixture for bars that hold together well.
- Freeze: Place the dish in the freezer for 15 minutes until firm.
- Slice: Remove from freezer, lift out using the parchment paper, and cut into 8-10 bars.
Timing
- Prep Time: 10 minutes
- Freeze Time: 15 minutes
- Total Time: 25 minutes
Nutritional Information (per bar, based on 8 servings)
- Calories: 215
- Protein: 8g
- Carbohydrates: 15g
- Fiber: 6g
- Fat: 16g
- Sugar: 2g
- Iron: 2mg
- Calcium: 80mg
Pro Tips and Tricks
- Toast the oats and nuts beforehand for enhanced flavor.
- Warm the peanut butter slightly if it’s too stiff to mix.
- Press the mixture very firmly into the pan to ensure bars hold together.
- Use a sharp knife and clean it between cuts for neat bars.
- Let the bars sit at room temperature for 1-2 minutes before eating for the best texture.
Variations and Substitutions
- Nut Butter Options:
- Almond butter
- Sunflower seed butter (nut-free)
- Cashew butter
- Grain Alternatives:
- Quinoa flakes
- Mixed grain flakes
- Puffed rice (reduces protein content)
- Add-ins (use up to 1/4 cup total):
- Mini dark chocolate chips
- Dried cranberries
- Hemp seeds
- Pumpkin seeds
- Cacao nibs
Common FAQs
Q: Why aren’t my bars holding together well?
A: Make sure to press the mixture very firmly into the pan and allow sufficient freezing time. Also check that your peanut butter isn’t too dry.
Q: Can I make these bars nut-free?
A: Yes, substitute sunflower seed butter for peanut butter, and use seeds instead of nuts.
Q: How long do these bars last?
A: They keep well for up to 2 weeks when properly stored.
Q: Why use natural peanut butter specifically?
A: Natural peanut butter contains no added oils or sugars, making these bars healthier and helping them set better.
Storage and Make-Ahead Tips
- Room Temperature: Store in an airtight container for up to 5 days. Place parchment paper between layers to prevent sticking.
- Refrigerator:
- Keep for up to 2 weeks
- Store in an airtight container
- Best texture when chilled
- Freezer:
- Freeze for up to 3 months
- Wrap individually in parchment paper
- Store in a freezer-safe container
- Thaw for 5-10 minutes before eating
- Travel Tips:
- Transport in a cool container
- Wrap individually
- Best consumed within 4 hours at room temperature
These Peanut Butter & Oats Bars are not just delicious but also incredibly versatile. Perfect for breakfast on the go, post-workout refueling, or as a healthy snack, they provide sustained energy throughout the day. The combination of protein from peanut butter and almonds, fiber from oats and chia seeds, and healthy fats makes these bars a nutritious alternative to store-bought options. Plus, their no-bake nature means you can whip up a batch in minutes, making them a convenient choice for busy lifestyles.
