Have you been looking for grain-free granola bars that are also sugar-free? What about a grain-free granola bars?
EASY blender recipe AND only 2.4g net carbs!
There is even an option to make them nut-free too (see below).
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Sugar-Free Granola Bars (a healthy kids snack)
Do you still rely on muesli/granola bars for school lunches?
Once you understand most regular granola bars (cereal bars) are packed with sugar, you may be looking for a healthier granola bar option.
Try these which are free of sugar, grains, wheat, and naturally gluten-free. They are packed with seeds and nuts and a hint of cinnamon and vanilla.
How Much Sugar Is in A Regular Granola Bar?
Store-bought muesli bars appear to be healthy but contain an astounding amount of sugar, and in addition, there are the oats and grains which your body will also convert into blood glucose also.
TOP TIP: Avoid bars that contain dried fruit, they're sugar dense and have very little nutrition.
It is so easy to overdo dried fruit thinking it is the healthier option. Dried fruit is a concentrated source of sugar and is often referred to as 'nature's candy'.
Eating a handful of grapes is far better than eating a few raisins. Whole fruits will still have fiber, nutrition, and water. Always try to choose low-carb fruits.
Take a look at the nutrition label for oatmeal granola/muesli bars. Not only does each bar contain a whopping 19g of sugar (that's almost 5 teaspoons), it also contains over 30 ingredients. Sugars are listed as brown sugar, high fructose corn syrup, sugar, glycerin, and corn syrup.
19g of sugar is almost double the World Health Organisation is recommending 10g of sugar per DAY. There are 43g carbs/60g bar = 72%. To make things even worse, they contain hydrogenated soybean oils and cottonseed oils. Not one ingredient here makes me want to buy these, let alone feed them to my children.
Instructions
This recipe is so easy, it's a great recipe to allow your kids to be involved in.
Add all the ingredients from the recipe card below, using your favorite selection of nuts and seeds. This is a very adaptable recipe so you may choose which must and seeds your child can tolerate and which nuts and seeds they are permitted to bring to school.
Simply pulse with the blade attachment until the seeds and nuts are completely ground but you can still see little fragments.
Press firmly into a lined baking tray.
Bake as per recipe until golden.
Is Sugar Bad for Our Bodies?
There are so many reasons why sugar is bad for us. I talk about 30 different reasons why this is the case, but let's look at the top 10 reasons in this infographic.
When it comes down to it, it's all about choice. That's why by incorporating sugar-free recipes like this granola bar, we can slowly replace store-bought items over time. Finding low-carb snacks will really help you give up sugar and sugar cravings.
Healthy Lower Carb (And Lower Sugar) Lunch Boxes
Now you have discovered how easy it is to replace those ghastly granola bars with this easy blender grain-free granola bar instead, you might want to start thinking about other healthier options for your lunch boxes and after-school snacks.
Recipe FAQ
Too much. Period. Most regular traditional muesli bars/granola bars have added sugar, honey, maple syrup, dried fruit, and other creative ways to market and rename sugar.
Regular granola bars (muesli bars) are often packed with added sugars, preservatives, dried fruit, wheat, gluten, and chemical flavors.
Store-bought ones MAY be healthy BUT you HAVE to check your nutrition label for added maltitol. It is a sweetener (sugar replacement) that raises blood glucose. It's best to make homemade granola bars.
Yes, you can use any variety of seeds that you can tolerate. I also have a chocolate granola Paleo seed bar you may like.
The trick is to grind the nuts and seeds together and the fine powder that it creates will help stick with the coconut oil. Press the granola bar mix firmly into your prepared baking tray that has been lined with baking parchment paper.
Press firmly into your baking dish. This really helps squish everything together and will bake to be a firm solid sturdy muesli bar.
More sugar-free granola recipes
When you want a quick and easy breakfast on the go, you'll love Paleo seed chocolate bars, and a basic homemade granola recipe served in a travel mug with yogurt and berries.
NOTE: If you would like to make these nut-free, simply omit the nuts and use a combination of seeds that you like, and can tolerate.
📖 Recipe
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Grain-Free Granola Bars Recipe
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Ingredients
- 350 g (3 cups) mixed nuts and seeds your choice
- 50 g (½ cup) desiccated/shredded coconut unsweetened
- 2 tablespoon cacao nibs
- 50 g (¼ cup) coconut oil melted
- 4 tablespoon tahini or nut butter
- 1 teaspoon vanilla extract
- 2 teaspoon ground cinnamon
- +/- salt and pepper
- 3 tablespoon granulated sweetener of choice or more, to your taste
- 2 eggs - medium
Instructions
- Place all the ingredients in the blender.
- Pulse a few times until combined and little pieces of nuts and seeds can be seen.
- Place in a greased and lined 18cmx27cm / 7x10 inch baking dish. Press firmly into the lined baking dish. If you bake it in a larger dish, it will turn thin and crispy which can be really nice also.
- Bake at 180C/350F for 20 minutes or until golden, not burnt.
- May be drizzled with 90% chocolate.
Notes
- I used a mixture of almonds, sunflower seeds, pumpkin seeds. sesame and linseed.
- Nutritional values will vary according to what/how much you use.
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Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.
Ginger
Amazing! I made them in a silicone bun pan. They came out perfect! I feel like the variations of these are really going to work for us! We kayak a lot and need travel food. This is the perfect thing! Thank you!!
Libby Jenkinson
Fantastic, I go hiking too and like to take a variety of easy-to-carry keto foods. You might like to see my keto camping list. There are some quick and easy keto camping foods in there.
Clara
Love this recipe. Love the fact you can just put everything into the blender all at once. Too easy. Thank you for another delicious recipe.