Vida Saudável

Fruit and Nut Bars

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These tasty fruit and nut bars are oil-free and contain no added sugar. They’re nutty, chewy, slightly sweet and make for a perfect grab-n-go snack!

Did anyone else grow up on fruit and nut granola bars? I won’t mention names but they are filled with so many crappy ingredients! Thankfully, I’ve created a homemade version that are just as tasty, super simple to make and muchhhh healthier!

Just like my bird food bites, these fruit and nut bars are basically “Bird Food” in bar form. I love that they’re oil-free and contain no added sweeteners yet still taste incredible! Isaac said they were the best bars I’ve ever made! I’ll take that as a compliment because I think my tahini fig bars are quite good!

Mixing bowl with the ingredients to make fruit and nut bars.

Ingredients Needed

  • oat flour – you can buy this or make your own by blending oats! You can also use whole wheat or regular all-purpose flour if needed.
  • old fashioned rolled oats
  • medjool dates or prunes
  • raisins
  • dried apricots
  • walnuts 
  • cacao nibs – these are small pieces of crushed unroasted cacao beans. They’re unsweetened and have a bitter, chocolatey flavor. If you’re not sure about using these, you can always sub in chocolate chips or chopped chocolate

Ingredients to make fruit and nut bars in measuring cups, including oats, walnuts, and dried fruit.

If you decide to try out the recipe, remember that they aren’t super sweet, but they are super versatile — I’m sure different dried fruits like cranberries, figs, dates, currants, cherries or blueberries would work great if you wanted to substitute ingredients.

And, I like that the cacao nibs don’t add any sugar, but I bet they would be spectacular with a few chocolate chips in the mix.

Side by side image with dried fruit in a food processor. The first image shows fruit whole and then second shows fruit processed.

How To Make Fruit & Nut Bars

While you do need to bake these bars, they’re super simple to make!

You’ll start by chopping your prunes, raisins and apricots in a food processor until well chopped. Then in a large bowl, you mix the flour, oats, fruit mixture, nuts, cacao nibs and water – kneading together until a dough forms. If needed you can add more water to accomplish this!

Lastly, press into a pan lined with parchment paper and then cut into squares before baking (a trick to easier cutting after baking!). Bake the bars for 25 minutes and store in an airtight container in the refrigerator.

Stack of fruit and nut bars.

Fruit & Nut Bar Stats

Like I mentioned, these granola bars are much healthier than packaged alternatives! But let’s break down the facts.

  • Oats – Studies have shown that oats may help lower cholesterol, may prevent type 2 diabetes and help control blood sugar levels. They have a good amount of protein and fiber and are a great addition to your diet. (Source)
  • Dates – Dates are a great natural sweetener! They are packed with fiber, vitamins and minerals and are high in antioxidants. (Source)
  • Raisins – While I wouldn’t suggest living off of dried fruit, they are by no means “off limits”! They are a good source of fiber, iron and calcium as well as an amazing source of antioxidants. (Source)
  • Apricots – Apricots are great sources of vitamin A and C and another great source of antioxidants! (Should I have called these “Antioxidant Bars”?!) They have been linked to improve eye, skin and gut health. A winning little superfood! (Source)
  • Walnuts – Walnuts look like little brains which always reminds me how amazing they are for my brain! These nuts are high in omega-3 fats and have a crazy amount of antioxidants. They have been linked to heart disease prevention and cancer prevention. (Source)
  • Cacao Nibs – Cacao nibs are a great way to get a hint of chocolate flavor without the added sugar. They are packed with protein, fiber, healthy fats, vitamins, minerals and… you guessed it: antioxidants! (Source)

More Bar Recipes You Might Enjoy:

  • Baked Oatmeal Bars
  • Peanut Butter Chocolate Protein Bars
  • Healthy Blueberry Crumble Bars
  • Curried Almond Granola Bars
  • PB & J Bars
  • Oatmeal Raisin Protein Bars
  • Cranberry Coconut Chocolate Chip Bars

Stack of three fruit and nut bars.

If you make these fruit and nuts bars, please be sure to leave a comment and star rating below. Your feedback is super helpful for the EBF team and other readers who are thinking about making the recipe. 

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Square pan with fruit and nut bars cut into 9 slices. The middle square is sitting on top of the surrounding square pieces. The pan is sitting on a cooling rack.

Fruit and Nut Bars



  • Author:
    Brittany Mullins

  • Prep Time:
    5 minutes

  • Cook Time:
    25 minutes

  • Total Time:
    30 minutes

  • Yield:
    8

  • Diet:
    Vegan
Print Recipe


Pin Recipe

Description

This versatile fruit and nut bar recipe is oil-free and contains no added sugar. These nutty, chewy bars are just slightly sweet and make for a perfect grab-n-go snack! 


Ingredients

  • 1 cup old fashioned rolled oats
  • 1 cup oat flour*
  • ½ cup medjool dates or prunes
  • ½ cup raisins
  • ½ cup dried apricots
  • 1 cup walnuts, finely chopped
  • 2 Tablespoons cacao nibs
  • ⅓ cup water + 12 Tablespoons

Instructions

  1. Preheat the oven to 325ºF. Cover an 8-inch x 8-inch pan with parchment paper.
  2. Place prunes, raisins and apricots in a mini-chopper or food processor (affiliate link) and pulse until well chopped.
  3. Combine flour, oats, chopped fruit mixture, nuts, cacao nibs and 1/3 cup water in a large bowl and knead with your hands until a ball of dough forms. (Add more water if the mixture is too dry.)
  4. Press dough firmly and evenly into the prepared pan. Cut into squares with a sharp knife before placing in the oven.
  5. Bake for 25 minutes, until baked through but still soft (don’t over-bake them or the bars will be dry and tough).
  6. Leftover bars should be stored in an airtight container in the refrigerator. They should keep for 1-2 weeks.

Notes

  • Whole wheat, spelt or all-purpose flour will also work.
  • Category: Snacks
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 bar
  • Calories: 323
  • Sugar: 21g
  • Sodium: 4mg
  • Fat: 11g
  • Saturated Fat: 2g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 49g
  • Fiber: 5g
  • Protein: 4g
  • Cholesterol: 0mg

Keywords: fruit and nut bars

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