Salted Honey Pumpkin Seed Bars are a delightful snack or dessert that combines the nutty flavors of pumpkin seeds with the natural sweetness of honey. These bars are easy to make, healthy, and packed with protein, making them a perfect option for breakfast on the go or a post-workout boost. The balance of sweet and salty, along with a satisfying crunch, makes these bars a must-try for anyone looking to enjoy a wholesome treat.
Recipe Information
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Servings: 10 bars
- Difficulty Level: Easy
Nutrition Information
- Calories per serving: 190
- Protein: 6 grams
- Carbohydrates: 12 grams
- Fat: 14 grams
- Fiber: 2 grams
- Sugar: 5 grams
- Sodium: 50 mg
Why Make This Salted Honey Pumpkin Seed Bars
Salted Honey Pumpkin Seed Bars are not only delicious but also incredibly nutritious. With just a handful of simple ingredients, these bars provide a good source of healthy fats, protein, and fiber. They are perfect for keeping energy levels up throughout the day and can be enjoyed guilt-free. Plus, they’re great for meal prep; you can whip up a batch and have snacks ready for the week ahead!
How to Make Salted Honey Pumpkin Seed Bars
Making these bars is straightforward and requires minimal effort. With basic kitchen skills, anyone can create these delicious snacks. Follow along with the detailed instructions to ensure the best results.
Ingredients:
- 1 and 3/4 cups pumpkin seeds* (shelled)
- 1/2 cup oat flour*
- 1/2 teaspoon salt*
- 1/3 cup honey (or brown rice syrup for vegan)
- 1 and 1/2 tablespoons coconut oil*
Directions:
Step 1: Preparation
- Preheat your oven to 300°F (149°C). Line an 8-inch square baking pan with parchment paper, allowing enough overhang to facilitate easy removal of the bars later. Set aside while you prepare the mixture.
Step 2: Mixing
- In a large mixing bowl, combine the pumpkin seeds, oat flour, and salt. Mix them thoroughly to ensure an even distribution of the salt across all the dry ingredients. Set this mixture aside for now.
Step 3: Cooking
- In a small saucepan over medium heat, add the honey and coconut oil. Stir the mixture until the coconut oil has completely melted and the honey is warmed through. Once melted, remove the saucepan from the heat. Pour this warm honey mixture into the dry ingredients and mix it all together using a large spoon. It might look dry at first, but keep stirring until everything is well incorporated.
Step 4: Finishing
- Transfer the pumpkin seed mixture into the prepared baking pan. Using the back of a large spoon that’s been sprayed with non-stick spray, press the mixture firmly into the pan, ensuring it’s smooth and even. Bake in the preheated oven for 24-26 minutes, or until the edges are lightly golden brown. Be careful not to overbake, as this can dry out the bars. After baking, let them cool in the pan for about 10 minutes. Then, lift the bars out using the parchment paper and allow them to cool completely on a wire rack (around one hour). Once chilled, cut into 10 bars and enjoy!
How to Serve Salted Honey Pumpkin Seed Bars
These bars can be enjoyed as a quick breakfast, between-meal snack, or even a post-workout treat. They pair wonderfully with a cup of tea or coffee. For a fun twist, crumble them over yogurt or mix them into your morning oatmeal for added crunch and sweetness.
How to Store Salted Honey Pumpkin Seed Bars
Store any leftover bars in an airtight container at room temperature for up to one week. For longer storage, they can be refrigerated for up to two weeks. You can also freeze the bars for up to three months. Just be sure to wrap them individually or use freezer-safe bags to prevent them from sticking together.
Expert Tips for Perfect Salted Honey Pumpkin Seed Bars
- Use Fresh Ingredients: Make sure your pumpkin seeds are fresh for the best flavor.
- Don’t Overbake: Keep an eye on the bars while they bake; once the edges turn golden, take them out.
- Texture Variations: For extra texture, consider adding in some chopped nuts or dried fruits to the mixture.
- Adjust Sweetness: If you prefer less sweetness, reduce the amount of honey slightly.
- Vegan Option: Substitute honey with brown rice syrup to keep the recipe vegan-friendly.
Delicious Variations
- Nut Butter Swirls: Add a dollop of almond or peanut butter on top before baking for a creamy twist.
- Chocolate Drizzle: Melt some dark chocolate and drizzle on top after the bars cool for a decadent treat.
- Different Seeds: Feel free to substitute some pumpkin seeds for sunflower seeds or chia seeds for a unique flavor.
Frequently Asked Questions
- Can I use other types of flour? Yes, while oat flour works best for this recipe, you can substitute with almond flour or whole wheat flour for different flavors and textures.
- Is there a nut-free version? Absolutely! Stick with the pumpkin seeds, or try sunflower seeds for a nut-free alternative.
- Can I make these bars ahead of time? Yes! These bars are perfect for meal prep. Make them ahead and store them for snacks all week long.
- What other sweeteners can I use? Maple syrup or agave nectar can be used in place of honey for a different flavor profile.
- How can I tell if the bars are done baking? The edges should be golden brown. If the center looks too soft, they likely need a few more minutes.
Conclusion
Salted Honey Pumpkin Seed Bars are a tasty and nutritious snack that everyone will love. With their delightful crunch, a hint of sweetness, and the satisfying saltiness, they make a perfect treat for any occasion. Whether you’re grabbing a quick breakfast or sitting down for tea, these bars are sure to please. Try making them today, and enjoy all the wonderful flavors and textures they bring!
Print
Salted Honey Pumpkin Seed Bars
- Total Time: 35 minutes
- Yield: 10 bars 1x
- Diet: Vegetarian
Description
A delightful snack combining nutty pumpkin seeds with the sweetness of honey, perfect for breakfast or as a post-workout boost.
Ingredients
- 1 and 3/4 cups pumpkin seeds (shelled)
- 1/2 cup oat flour
- 1/2 teaspoon salt
- 1/3 cup honey (or brown rice syrup for vegan)
- 1 and 1/2 tablespoons coconut oil
Instructions
- Preheat your oven to 300°F (149°C) and line an 8-inch square baking pan with parchment paper.
- In a large mixing bowl, combine pumpkin seeds, oat flour, and salt thoroughly.
- In a small saucepan over medium heat, warm the honey and coconut oil until melted. Pour into the dry mixture and stir until well incorporated.
- Transfer the mixture to the baking pan and press firmly until smooth and even. Bake for 24-26 minutes until edges are golden brown.
- Allow to cool in the pan for 10 minutes, then lift out with parchment paper and cool completely on a wire rack before cutting into 10 bars.
Notes
Store in an airtight container at room temperature for up to one week, or refrigerate for two weeks.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Snack
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bar
- Calories: 190
- Sugar: 5g
- Sodium: 50mg
- Fat: 14g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 2g
- Protein: 6g
- Cholesterol: 0mg
