Fruit and Seed Bars Print Recipe Print Recipe


All I want right now is another big batch of these fruit and seed bars. But I ate all of them all. I should have seen this coming when the first words out of my husband’s mouth were “you need to make these every week”.  What’s even more amazing is there’s so simple, we made two batches in one weekend.

The BEST part of it all is this is from Catherine’s new cookbook, Weelicious Lunches, which is truly outstanding! When I first opened it up, I made her Chinese Chicken Salad which quickly became one of our favorites. Basically every other page is bookmarked and totally ready to take on school lunches (in 5? years). This woman is my hero.



Did you know that there’s some schools that ban all peanut products. As in no peanut butter and jelly sandwiches for wee ones? Or maybe it’s if you bring treats, they have to be nut free. I don’t really know the details, I just know it’s a big topic in schools.

My point. These are a great option because 1. there’s no nuts or nut butters, 2. no gluten and 3. no dairy. I think we’ve covered most the bases here.

And if you have a child under one who’s not suppose to have nut products, this will rock their world, let me tell ya.



I love the beauty of taking real ingredients and making something delicious.

This was almost like cookie dough. I could just eat it right out of the pan. No baking necessary in my opinion. But I did and ate them for breakfast and snacks. Next time, I’m making a triple batch.



And yes, this wee one approved.

He’s still working on his hand to mouth coordination. His best bet is to take a handful and palm it straight into his mouth. As you can see here. The only real change I made to this was used agave instead of honey so he could eat them.

This kid didn’t eat them, he INHALED them.



Fruit & Seed Bars

Recipe from Weelicious Lunches Cookbook

makes 15 bars

PRINT Recipe


  •  1 cup gluten-free rolled oats
  • 1/2 cup pepitas (pumpkin seeds)
  • 1/2 cup sunflower seeds
  • 2 tablespoons flaxseeds, whole or ground
  • 1 cup dried fruit – dried blueberry, cranberries, apricots, etc.)
  • 1/2 cup unsweetened coconut flakes
  • pinch of ground cinnamon
  • 1/3 cup agave or honey
  • 1/2 cup sun butter (sunflower seed butter)


Preheat the oven to 325 degrees. Greece an 11×7 or 9×9-inch baking pan, then line it with parchment, allowing the parchment paper to come up two sides of the pan.

In a food processor, pulse the oats, pepitas, sunflowers seeds, flaxseeds, dried fruit, coconut and cinnamon until finely chopped.

Add the agave (or honey) and sunflower butter and pulse until the mixture is combined.

Pour the mixture into the pan and spread it out evenly.

Bake for 20-25 minutes or until firm to touch.

Let cool completely, then use a serrated knife to cut into the 2-inch bars.

Note – if they’re too crumbly, you can put them in your yogurt – almost like granola!

Freeze – cool, place in ziplock bag, label and freeze. Defrost to room temperature and enjoy!


*gluten-free *dairy-free *nut-free




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  • Caroline L.

    You’ve got yourself a cute one on your hands (and dare I say he looks like a bit of a mischievous soul?)! – you won’t be finding me saying no to these – looks delish!

  • Warm Vanilla Sugar

    These are so full of goodness!!

  • sisilia

    wow a must try recipe! check the awesome recipes at I just loved them and I think you will too!

  • HalfBakedHarvest

    Oh yum!! These are sp perfect and a healthy snack for mid day!

  • Clara

    Oh Mason! That baby is perfection. Can’t wait to make these bars.. and is ok for one to purchase Weelicious if they don’t have a little one themselves? I’m gonna go with yes!

  • Bev @ Bev Cooks

    Dig, dig, diiiiiiig.

  • Brian Samuels

    LOVE! First off, Mason is just the cutest. Super duper cute. 🙂 This book came yesterday and I’m loving it. Can’t wait to cook up some of these treats for my nieces and nephew.

  • Stefanie @ Sarcastic Cooking

    That picture of the prebaked “dough” looks so good alone! I now know to make two batches so I have some backup hopefully!

  • Katie Unger

    Can’t wait to try these out on my wee one. And ohmygosh, Mason is getting so big!! What a beautiful boy.

  • Krystal

    These look great now that hockey season is starting. Are they chewy or crunchy?

  • Carrie @ Chockababy

    And no eggs! Woohoo! Can’t wait to try these 🙂

  • Beth

    I have a daughter who has life threatening allergies to all tree nuts (pecans, cahsews, walnuts, etc.) She is not allergic to peanuts, which are actually a legume, not a nut. I read your
    post, and yes, some classrooms are nut free. However, in the cafeteria, children can eat anything. Some whole schools are nut free, it just depends.

    I have four children, and only one of them has food allergies, but I teach all my children we have to keep all kids with food allergies safe. If that means we don’t eat peanut butter while at school, then that is what it means. They can have peanut butter at home anytime. The consequences to children with food allergies are life threatening.

    I wanted to use this opportunity to educate those parents that do not have to fear everyday that their child could die if she eats a pistacchio….a hazelnut…an almond, etc. Seems so silly that a child could die from eating the wrong food, but it’s many of our realities.

    Here is a link to a tragic story where a girl died recently from her food allergy. Unfortunately, this happens too often. The more we can educate others, the safer our kids will be.

    Thank you for taking the time to read this!

  • WithStyleGrace

    more chewy than crunchy – but also depends on how long you bake them. I baked for less time so they’d be more chewy.

  • WithStyleGrace

    I know! He’s going to be a year in November. Crazy how fast time flies!

  • WithStyleGrace

    it was sooo good!

  • WithStyleGrace

    yes, absolutely!

  • WithStyleGrace

    not yet, but I’m sure there’s some mischievous in there. so far he’s very sensitive, curious and could hang in someone’s arm all day long if he could.

  • Luv What You Do

    These look fantastic! I love a homeade energy bar and am always saving away recipes for a rainy day!

  • Krystal

    Doi! I read the recipe wrong and uses regular butter not a peanut butter lol. Didn’t stick together but still good by the spoonful or on yogurt. Next time I’ll use Wow butter…yes we have nut allergies too. Thanks for the great recipe!

  • kelley {mountain mama cooks}

    These look delicious. I can’t believe how big Mason is getting- he’s adorable!! The boys don’t go to a nut free school but I love the recipe none the less. Making these for after school snacks stat!

  • natalie

    these look delish!! Must try them 🙂

  • Krista

    Tee hee! “Greece an 11×7 or 9×9-inch baking pan”. Let’s take these on vacation!
    Thanks for the GF and Dairy free treats. Just found out that dairy is also a no-go. Nice to know there are still yummy things in my future.

  • Laura

    These are genius!!! Perfect snack to pack for my boys! They eat all of that stuff individually it’ll be great to combine it into a bar!

  • Kate Ramos

    How did I miss these? They look fantastic and that baby is to die for!

  • Corporate Gift

    Its tooo healthy, mouth watering and kids can like it.