Protein Bars Without Nuts Recipes for Healthy Snacking

Updated On: October 18, 2025

Looking for a delicious and healthy snack that packs a protein punch without any nuts? You’re in the right place!

Protein bars are a fantastic way to fuel your body between meals, especially if you’re on the go or need a quick energy boost after a workout. But many store-bought options contain nuts, which can be a problem for those with allergies or simply a preference to avoid them.

This post offers you easy, nut-free protein bar recipes that are not only nutritious but also incredibly tasty and simple to make at home. These bars combine wholesome ingredients to keep you energized and satisfied without compromising on flavor or texture.

Whether you’re vegan, allergic to nuts, or just exploring new snack options, these recipes will become your go-to. From chewy to crunchy, with a variety of flavors, you’ll find something to love in this collection.

Plus, making protein bars at home means you control what goes in them—say goodbye to preservatives and hello to fresh, clean ingredients.

Why You’ll Love This Recipe

These protein bars are specially crafted to be nut-free, making them perfect for anyone with allergies or dietary restrictions. They’re packed with plant-based protein sources like seeds and oats, combined with natural sweeteners and superfoods.

The bars are easy to customize, so you can add your favorite flavors or boost the nutritional content according to your needs.

Another great thing? They require no baking!

Just mix, press into a pan, and chill. This makes them a quick and convenient snack to prepare on busy days.

Plus, the ingredients are affordable and easy to find at your local grocery store. Say goodbye to expensive commercial protein bars and hello to wholesome homemade goodness!

Ingredients

  • 1 ½ cups rolled oats (gluten-free if needed)
  • ½ cup pumpkin seeds (pepitas)
  • ½ cup sunflower seeds
  • ¼ cup chia seeds
  • ¼ cup ground flaxseed
  • 1 cup unsweetened protein powder (pea, rice, or your favorite nut-free option)
  • ½ cup dried cranberries (or raisins)
  • ½ cup unsweetened shredded coconut
  • ½ cup natural sunflower seed butter (or tahini)
  • ⅓ cup honey or maple syrup
  • 1 teaspoon vanilla extract
  • Pinch of salt

Equipment

  • Mixing bowl
  • Measuring cups and spoons
  • Spatula or wooden spoon
  • 8×8-inch baking pan or similar
  • Parchment paper
  • Refrigerator for chilling
  • Sharp knife for slicing bars

Instructions

  1. Prepare your pan: Line an 8×8-inch baking pan with parchment paper, leaving some overhang on the sides for easy removal later.
  2. Mix dry ingredients: In a large mixing bowl, combine the rolled oats, pumpkin seeds, sunflower seeds, chia seeds, ground flaxseed, protein powder, dried cranberries, shredded coconut, and a pinch of salt. Stir well to evenly distribute all the ingredients.
  3. Combine wet ingredients: In a small bowl, whisk together the sunflower seed butter, honey or maple syrup, and vanilla extract until smooth and well combined.
  4. Incorporate wet and dry: Pour the wet mixture over the dry ingredients. Use a spatula or wooden spoon to stir everything together until a sticky, uniform dough forms. This may require a bit of elbow grease!
  5. Press mixture into pan: Transfer the mixture into the prepared pan. Using the back of a spatula or your hands, firmly press down to create an even, compact layer.
  6. Chill: Place the pan in the refrigerator and chill for at least 2 hours, or until the bars are firm and set.
  7. Slice: Using the parchment paper overhang, lift the bars out of the pan. Place on a cutting board and cut into 10-12 bars, depending on your preferred size.
  8. Store and enjoy: Keep the bars in an airtight container in the fridge for up to one week, or freeze for longer storage.

Tips & Variations

“For an extra crunch, lightly toast the seeds before mixing them in!”

  • Swap dried cranberries for chopped dates, apricots, or dried cherries for a different flavor profile.
  • For a vegan version, use maple syrup instead of honey.
  • Add 2 tablespoons of cacao nibs or vegan chocolate chips if you want a chocolatey twist.
  • Try mixing in a tablespoon of cinnamon or pumpkin pie spice for warmth and extra flavor.
  • If the mixture feels too dry, add a splash of almond milk (or any non-dairy milk) one tablespoon at a time until it holds together well.
  • For a seed butter alternative, use tahini or sunflower seed butter depending on what you prefer or have on hand.

Nutrition Facts

Nutrient Amount per Bar (approx.)
Calories 180 kcal
Protein 10 g
Fat 9 g
Carbohydrates 18 g
Fiber 5 g
Sugar 7 g

Serving Suggestions

Enjoy these protein bars as a quick breakfast on the go or a mid-afternoon snack to curb hunger. They pair wonderfully with a cup of herbal tea or a smoothie for a balanced mini-meal.

After workouts, these bars provide a great balance of carbs and protein to aid recovery.

Wrap individual bars in parchment paper or store in reusable containers for easy portability. They’re perfect for packing in lunch boxes, gym bags, or even taking on hikes and road trips where nut allergies might be a concern.

Conclusion

Making your own nut-free protein bars at home is a rewarding and wholesome way to enjoy a healthy snack tailored exactly to your dietary needs. These recipes are simple, flexible, and packed with nutritious ingredients that fuel your body and satisfy your taste buds.

With a combination of seeds, oats, and natural sweeteners, you get a perfect balance of protein, fiber, and energy without any nuts.

Whether you’re avoiding nuts due to allergies or just prefer to keep things simple, these bars provide an excellent alternative to store-bought versions. Plus, homemade bars mean no preservatives or unwanted additives.

Give these recipes a try and customize them to your liking—you might find your new favorite snack!

For more wholesome homemade treats, be sure to check out our homemade granola clusters, vegan energy bites, and gluten-free breakfast muffins recipes.

📖 Recipe Card: Protein Bars Without Nuts

Description: Delicious and healthy protein bars made without nuts, perfect for a quick energy boost. Easy to prepare and great for those with nut allergies.

Prep Time: PT15M
Cook Time: PT20M
Total Time: PT35M

Servings: 10 bars

Ingredients

  • 1 1/2 cups rolled oats
  • 1/2 cup protein powder (vanilla or chocolate)
  • 1/4 cup sunflower seed butter
  • 1/4 cup honey or maple syrup
  • 1/4 cup unsweetened applesauce
  • 1/4 cup pumpkin seeds
  • 1/4 cup dried cranberries
  • 1/4 cup mini chocolate chips
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon salt

Instructions

  1. Preheat oven to 350°F (175°C).
  2. In a large bowl, mix oats, protein powder, pumpkin seeds, dried cranberries, and salt.
  3. In a separate bowl, combine sunflower seed butter, honey, applesauce, and vanilla extract.
  4. Pour wet ingredients into dry ingredients and stir until fully combined.
  5. Fold in mini chocolate chips.
  6. Press mixture evenly into a lined 8×8 inch baking pan.
  7. Bake for 18-20 minutes until edges are golden.
  8. Let cool completely before cutting into 10 bars.

Nutrition: Calories: 190 | Protein: 10g | Fat: 7g | Carbs: 22g

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Photo of author

Marta K

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