Healthy No-Bake Peanut Butter & Oats Bars

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

1. Prepare the Pan: Line a 8×8 inch (20×20 cm) baking dish with parchment paper, leaving some overhang for easy removal.
2. Mix Dry Ingredients: In a large mixing bowl, combine the rolled oats, chopped almonds, chia seeds, and shredded coconut.
3. Add Wet Ingredients: Add the natural peanut butter and almond milk to the dry ingredients.
4. Combine: Mix all ingredients thoroughly using a spatula or your hands until everything is well incorporated and sticks together when pressed.
5. 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.
6. Freeze: Place the dish in the freezer for 15 minutes until firm.
7. 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

1. Toast the oats and nuts beforehand for enhanced flavor.
2. Warm the peanut butter slightly if it’s too stiff to mix.
3. Press the mixture very firmly into the pan to ensure bars hold together.
4. Use a sharp knife and clean it between cuts for neat bars.
5. 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
• Cac