Description
Pumpkin Seed Bars are crunchy, chewy, honey-sweetened bars made with raw pumpkin seeds, oat flour, cinnamon, and coconut oil, ready in 20 minutes of hands-on and bake time.
Ingredients
½ cup rolled oats or oat flour
2 cups raw pumpkin seeds
1 to 2 teaspoons cinnamon, to taste
½ teaspoon salt, optional
¼ cup honey, or brown rice syrup for a vegan version
2 tablespoons coconut oil, melted
Cooking spray or oil, for greasing the pan
Instructions
1. Preheat the oven to 350°F. Line an 8×8-inch pan with parchment paper and grease it.
2. If using whole oats, grind ½ cup in a food processor for 1 to 3 minutes until a flour forms. It doesn’t need to be superfine, but no visible flakes should remain.
3. In a large bowl, combine the oat flour, pumpkin seeds, cinnamon, salt, honey, and melted coconut oil. Mix well.
4. Press the mixture into the prepared pan with the back of a spoon, lightly compacting it without crushing the seeds.
5. Bake for about 15 minutes, until slightly golden.
6. Let the pan rest for 10 minutes. Once it’s cool enough to handle, refrigerate for 1 hour.
7. Lift the slab out of the pan using the parchment and cut it into 9 bars.
Notes
Do not substitute another oil for the coconut oil; it keeps the bars together.
Bars are firmer straight from the refrigerator and chewier at room temperature.
Store in an airtight container or bag. Refrigeration is optional since the ingredients are shelf stable.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Snack
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bar
- Calories: 190
- Fat: 13g
- Carbohydrates: 14g
- Protein: 5g