seed & nut bars that make you go zoom.


I have been craving something of late – not just anything and, no, not all-out sweets for a change. I wanted something super tasty that would not only satisfy my taste buds, but also provide a healthy energy boost. Oh, and make it quick and easy please.

What is more energy-laden than seeds and nuts? These tasty whole food wonders pack a nutritional punch that takes a back seat to nothing else. Packed with vitamins, healthy oils and essential fatty acids, nuts and seeds definitely fall into the category of things that make you go zoom.

Grab a bunch of my favourite ingredients and throw them together = scrumptiously energetic success. And an added bonus: no refined sugar, dairy-free, egg-free, and gluten-free.

This recipe is so versatile that I’ve already made it 5 different ways in the space of 24 hours. It’s delicious and it really hits the spot when you need a boost – and if you’re on the go, it’s the perfect take-away snack.

Marathon Seed & Nut Energy Bars

1 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
1/2 cup unsweetened coarsely shredded coconut
1/3 cup Thompson raisins
1/4 cup sesame seeds
1/4 cup raw almonds or pistachios, coarsely chopped
2 tbsp flax seeds
1/4 cup brown rice syrup
3/4 tsp cinnamon

Preheat oven to 325F.

Lightly toast sunflower seeds, pumpkin seeds, sesame seeds, coconut and nuts in the oven for ten minutes. Make sure the coconut is in its own pan and stir it after 5 minutes – check often as it will toast faster than everything else. You may need to remove the coconut earlier to prevent it from burning.

Remove toasted nuts, seeds and coconut from oven and transfer to a large bowl. Add flax seeds, raisins and cinnamon, and stir everything together.

If you like, you can warm the brown rice syrup for ten seconds in the microwave so that it pours more easily. You can also spray your measuring cup with a spritz of vegetable oil before measuring so that the syrup slides out more readily. Add the brown rice syrup to the bowl with one hand while mixing ingredients with the other. Stir until well combined.

Line a jelly roll pan or rimmed cookie sheet with parchment paper and transfer seed and nut mixture to pan. Use a silicone spatula (which won’t stick) to spread the mixture out evenly and press it flat. The mixture should be less than 3/8″ thick, or about 1cm. Try to get it as flat as possible without crushing it. The above ingredients fit rim to rim in a 13.5 x 10-inch pan, but you could definitely use a larger pan and just have extra space left over.

Return pan to oven and bake for ten minutes (check at 8 minutes and monitor frequently – remove if seeds start to brown).

Place pan on rack to cool completely. Break into pieces or cut into squares.

Eat. Enjoy. Run a marathon.


62 thoughts on “seed & nut bars that make you go zoom.

  1. I’ve had homemade nut bars on my to-do list for about a month. Now you’ve beaten me to the punch! These look super healthy and delicious. I like your new banner, Marika.

  2. i’ll need a bigger batch than that if i am going to run a marathon ;)
    I’ve never heard of brown rice syrup. that sounds very interesting! And yes, sometimes its best to keep things simple. these bars look fantastic!

  3. These sound so easy, portable,nutritious and delicious! Thanks for sharing the bar recipe, buying individually wrapped ones can get expensive and be a con for the enviro. ! :-)

      • Hi Roberta–thanks for visiting! I haven’t tried these using agave yet as my sweetener of choice was brown rice syrup. If I were to try making them with agave, I’d probably use the same amount, even though agave is a bit sweeter than brown rice syrup–because a 1/4 cup is not that much considering all the dry ingredients it needs to bind together. Also, please note that the bars may not crisp up quite the same with agave. If you try it with agave, let me know how it works out :)

      • Hi Georgie–thanks for visiting! I’ve only made these with Brown Rice syrup but I would start with the same amount of agave if I were going to give it a try as an alternative sweetener (because of the volume of dry ingredients to bind together–even though agave tends to be sweeter). I’m not sure if these would crisp up as well with agave vs. brown rice syrup–if I try it out I’ll update this post with my results :)

  4. I just stumbled across this while googling “homemade nut bars.” I’ve been looking for something to make for my girls that contains protein, since all the “to go” snacks are heavy on carbs and sugar, and that’s about it. This recipe looks fantastic – I can’t wait to try it. And my daughter is allergic to dairy, so I love that it’s dairy free.

  5. I made these on the weekend. They were a bit hit across the whole family. My son recommended I make more for one of the teachers at his school who runs marathons (so now I have an idea for teacher gifts as well). This will be a staple recipe in my arsenal from now on!!

  6. Made these using Barley Malt (instead of the rice syrup ), Minus the raisins, and added more cinnamon – They are Great – crispy and just the right sweetness ! These are also just the start …like a blank canvas…I’ve got big plans for this recipe …next batch I’m adding dark 99% dark chocolate shavings and more coconut on top.

  7. This is a lovely recipie, thank you. I was wondering if you had any idea how long these bars would last without refrigeration?
    I would like to mail some in a care package to my children. By mail they would take about 3-4 days to get there. Also, do you think honey would substitue for ricy syrup?

    • Hi Moniq! Thanks for visiting the blog and for your kind compliment – I’m so glad you like the recipe :) I think the bars would be fine for the 3-4 day transit time you’re talking about. I would suggest wrapping them tightly in plastic wrap, and then ensuring that they are surrounded by some padding to prevent them from breaking in transit. I would not suggest honey as an alternative to brown rice syrup as the bars will not become crisp and are likely to fall apart – but I’ve never tried it in this recipe so I don’t know for sure.

    • Hi Tina! I haven’t calculated the nutritional information. When I make them I don’t cut them into even serving sizes either, I just break them into manageable pieces of varying sizes and grab what I feel like in the moment :)

  8. Hi!

    This recipe is just what I’ve been looking for. I have the ingredients and I’m ready to go, but… I live in Denmark – and we don’t use cups as measurement. I’ve tried to google the measurements, but now I’m even more confused than before reading.

    Is there any chance you can convert the measurements into (european) grams (except the syrup – I actually got that one) whenever it says cup? As far as I understand the weight in grams differs depending on the actual ingredient… ?

    All the best,
    Copenhagen, Denmark

  9. Hi again,

    Never mind about my somewhat stupid comment. I don’t know why I haven’t thought this earlier… I’ll just convert cups to deciliters – that’s much easier… :-)

    All the best,

    • Hi Kenneth! NOT a stupid comment at all – in fact, I’m going to endeavor to include weights in future recipes – it’s so much better that way, I agree :) I hope you had a chance to make the bars! Cheers :)

  10. These are absolutely amazing, wouldn’t necessarily say they are cheaper than store bought bars but they meet my two criteria: a) I like being able to pronounce all the ingredients of the food I eat, and b) it has to taste good. I made a few slight modifications, added dried cranberries, put the flax seed in a blender to grind it up (because I was told otherwise your body can’t break down the hard outer shell and it’s valuable nutrients are wasted), added about another tablespoon of rice syrup and baked them for 30 minutes to really get them crunchy. Thanks for a great recipe!

    • Hi there! You really need the brown rice syrup with these because, in addition to adding a bit of sweetness, it’s the glue that holds the bar together! Sugar won’t work in the same way :)

  11. Hi, Your recipe looks amazing! I am looking to make a seed & nut snack bar with these ingredients so I can’t wait to try it. However, since this will be my first time trying to make this type of recipe, I have a few questions. Before seeing your recipe, I already purchased raw ingredients (luckily, I picked up all of the seeds in your recipe, plus a few more). Do I need to soak any of the ingredients first? Also, could I substitiute agave for the brown rice syrup? I was thinking of adding some goji berries to the recipe. Did you try any fruits when coming up with your recipe? Also, I saw a previous post that suggested you might have a raw version of this or a similar recipe. If so, would you please share? Thank you!!!

  12. I can’t wait to make these! If using raw ingredients, must/should I soak them first? If you have a raw version of this or a similar recipe, would you please share it? Would agave work the same as the brown rice syrup?

    • Hi Jane! As soon as I have a raw version to share I’ll be sure to post it :) I’m not an expert on raw by any means, but I’ve heard that soaking seeds and nuts makes the nutrients and enzymes in them more bio-available and digestible. As for subbing the brown rice syrup with agave – you could try it, but I don’t think it would hold the bars as firmly together as brown rice syrup does….maybe if the bars are chilled? Or dehydrated? I hope you can make them to your liking! Good luck, and thanks for visiting :)

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  15. Hi thanks for posting the recipe, i hope to be making these later today. I too would be very intereseted in the raw version, i may even experiment with raw ingredients instead of cooking them.
    I’ve made quite a few raw cashew & date bars which are very simple to make but what i’m realy after is a recipe to make the delicious 9bars ( Their bars are made from sunflower, pumpkin, sesame, poppy, hemp and flax seeds with a yummy carob topping, the other ingredients are honey, raw cane sugar and vegetable oil and thats it but i dont know if they are baked or how much cane sugar, honey, oil is used. I have to find out how as i cant stop eating them, i buy a box of three and they are gone by the end of the day so may as well make my own.
    Anyway, gonna make the bars now :)

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    • Hi Janet! Peanut butter would be a delicious addition, but I suspect the end result would be less crispy, or maybe even soft. I used brown rice syrup specify for its crisping ability. Thanks for visiting!

  18. Thanks for a great recipe! I’m a fan of a seed and nut bar carried by Starbucks, but at $4 per bar, they were too costly to indulge in very often. This bar has the same ingredients, costs a LOT less, makes a lot more, and is readily adaptable to experimentation (I’m going to make my second batch today with roasted soybeans and chopped walnuts) An added bonus is that they’re good for me, so I can eat them without guilt! Yay!

    • Hi Janet…I haven’t calculated the nutritional value. If you’re super curious about it though, there are online calculators you can find by Googling :)

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