Recipe: Cakey, Oaty Energy Bars Packed with Fruits & Seeds

updated May 2, 2019
Cakey, Oaty Energy Bars Packed with Fruits & Seeds
Jump to Recipe
We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.
Post Image
(Image credit: Emily Han)

When I had to adopt a restricted diet last year, I also got a crash course in planning ahead for snacks. Grabbing an impromptu bite to eat became a lot more complicated, and even store-bought energy bars were off-limits due to various food allergies and intolerances. I quickly developed the habit of always — always! — carrying something edible and energy-boosting in my bag. Packed with fruit and seeds, these oat bars are like a thick, cakey granola bar, and so much more exciting than a bag of


(Image credit: Apartment Therapy)

Although these bars won’t satisfy everyone’s dietary restrictions, they are free of dairy, refined sugar, tree nuts, and gluten. You can also think of this recipe as a template and adapt it to your own preferences.

(Image credit: Apartment Therapy)

In my version, I use a combination of certified gluten-free oats, naturally sweet raisins and dried apricots, and roasted pumpkin seeds and sunflower seeds. Holding the mixture together is coconut oil, peanut butter, brown rice syrup, flax seeds, and apples. Many similar recipes use bananas as a binder, but I’m allergic to them and have found that ground flax seeds and applesauce make a good and nutritious substitute. The bars are just lightly sweet, and despite not having any dairy, they’re nice and buttery from the coconut oil and peanut butter. (Substitute another nut or seed butter if you can’t have peanuts.)

(Image credit: Emily Han)

Sometimes it takes a crisis to jumpstart your cooking, and in this case I’m glad I was given the incentive to make my own healthier snacks. They’re loads more satisfying than most foods you’d buy on the road, anyway!

Cakey, Oaty Energy Bars Packed with Fruits & Seeds

Makes 12 bars

Nutritional Info


  • 1/4 cup

    melted coconut oil

  • 3 tablespoons

    smooth peanut butter

  • 3 tablespoons

    brown rice syrup

  • 1/4 cup

    ground flax seeds

  • 1 1/4 cups

    apple sauce

  • 1 teaspoon


  • 3 cups

    rolled oats (use certified gluten-free oats if necessary)

  • 1/2 cup


  • 1/2 cup

    dried apricots, chopped

  • 1/4 cup

    pumpkin seeds

  • 1/4 cup

    sunflower seeds

  • 1/2 teaspoon


  • 1/4 teaspoon



  1. Preheat oven to 325°F. Line an 8"x8" baking pan with parchment paper.

  2. In a small saucepan over low heat, combine the melted coconut oil, peanut butter, and brown rice syrup and stir until melted. Remove from heat. Add the ground flax seeds, apple sauce, and vanilla, and whisk to combine.

  3. In a large bowl, combine the oats with the dried fruit, seeds, cinnamon, and salt. Add the liquid mixture to the dry ingredients and stir until well combined.

  4. Transfer the mixture to the baking pan, pressing with your hands to create an even surface.

  5. Bake until golden, about 45 minutes. Cool completely in pan. Lift out and cut into 12 pieces.

  6. Store in an airtight container in the refrigerator. Wrap individual bars tightly for transporting.

Recipe Notes

Recipe inspired by Cassie Best's Feelgood flapjacks in Good Food magazine.

(Images: Emily Han)