These wholesome pumpkin seed bars are made with raw pumpkin seeds, honey, oats and pumpkin pie spice. This is a DELICIOUS, high-protein, nut-free granola bar recipe.
As a nutritionist, I'm totally smitten by pumpkin seeds. They can support the female hormones specifically in the menstrual and follicular phase of the female cycle. I created this recipe with seed cycling (follicular stage) in mind, just like this pumpkin seed hummus. If you are in your luteal phase make this smoothie.
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Why you will love this recipe
- Pumpkin spiced granola bars, I'm drooling. Need I say more?
- A gluten-free and nut-free protein bar!
- Chewy texture, no more crumbly homemade granola bars!
- Perfect for seed cycling to support the first half of the female cycle
Ingredients notes with swap ideas
What you need to know about the ingredients needed:
- Pumpkin Seeds: I use raw unsalted pumpkin seeds for this recipe. Salted roasted pumpkins can work however I would recommend not adding the sea salt in this case.
- Quick oats: I used quick oats for this recipe but rolled oats could be used.
- Pumpkin pie spice: It's easy to make your own if you don't have any in the cupboard, here's my recipe. Alternatively, swap out pumpkin pie spice for cinnamon.
- Honey: In this recipe, honey is a key ingredient, I have not tested this recipe with any alternatives.
- Almond butter: I have tested this recipe with almond butter and pumpkin seed butter. If you want to make this nut-free for a school snack use pumpkin seed butter, or sunflower seed butter (sun butter). However, any nut or seed butter will work!
See recipe card below for exact ingredient quantities.
Pumpkin seed health benefits
Pumpkin seeds are one of my favorite ingredients to have in homemade energy bars, especially for my active family. Here’s why I love them:
- Energy-boosting magnesium: Keeps us all fueled up for busy days and outdoor adventures.
- Protein-packed: A ¼ cup serving of pumpkin seeds typically contains around 7 grams of protein. They’re a great plant-based protein source to help keep you and your family fueled and satisfied.
- Healthy fats for steady energy: No sugar crashes here! Pumpkin seeds give a nice, even energy boost.
- Immune-boosting antioxidants: With zinc and other antioxidants, they help support strong immune systems.
- Great for seed cycling: Pumpkin seeds support hormone balance, making them a perfect addition to recipes for women practicing seed cycling to promote healthy hormones. Read more about it here.
Another recipe I love to make with pumpkin seeds is this carrot cake smoothie!
Step-by-step photos to make pumpkin seed bars
Follow the photos from my kitchen to make protein pumpkin seed bars. Scroll down to see the recipe card for exact ingredient details.
Step 1: Place the chia seeds and water together in a bowl, stir together and let sit.
Step 2: In a medium pot place the honey. Heat the honey on the stove until it is bubbly, turn the stove on low and set a timer for 5 minutes to let it make small bubbles while the timer is going. Then remove the pot from the heat.
Step 3: Add honey and coconut oil, and nut/seed butter, stir together well, then let it cool down for a few minutes.
Step 4: In a food processor or blender place the pumpkin seeds, oats, pumpkin seeds, pumpkin spice (or cinnamon), and sea salt. Pulse for about 30 seconds until everything looks like coarse sand.
Step 5: Dump this mix into the pot of honey, and add the chia seed mixture and the vanilla. Stir everything together, it will take a bit of work to get everything combined.
Step 6: Place the granola bar mix into a greased 8x8 pan, and press the mixture down will the back of a measuring cup. Bake at 350 Farhnheit for 11 minutes. Let the bars cool and cut into bars.
Top tip from my experience
Watch the honey! It can heat up fast once it is boiling and can turn into a hard candy. Be sure to turn the stove down as soon as the honey starts bubbling and set a timer for 5 minutes.
How should I store pumpkin seed bars?
Keep these bars in an air tight container and they will last 7 to 10 days. Or place these fall granola bars in the freezer for up to 6 months, be sure to keep them well wrapped so they stay fresh.
Other delicious wholesome recipes to try
Love pumpkin everything? Try this fluffy pumpkin snack cake! Or my pumpkin seed cookies with orange!!
I want to hear if you made these fall pumpkin seed granola bars! Please leave a star review and share what you think. I read every comment, and it helps others find and make all my recipes. 🙂
Pumpkin Seed Bars
Equipment
- 1 8x8 pan
Ingredients
- 1 tablespoon chia seeds
- 2 tablespoon water
- ⅓ cup honey
- 1 tablespoon coconut oil
- 3 tablespoon any nut or seed butter
- 1 cup quick oats
- 1 ½ cup pumpkin seeds
- 1 tablespoon pumpkin spice or cinnamon
- ½ teaspoon sea salt
- 1 teaspoon vanilla
Instructions
- Preheat the oven to 350 degrees Farhneit.
- Place the chia seeds and water together in a bowl, stir together and let sit.
- In a medium pot place the honey. Heat the honey on the stove until it is bubbly, turn the stove on low and set a timer for 5 minutes to let it make small bubbles while the timer is going. Then remove the pot from the heat, add honey and coconut oil, and nut/seed butter, stir together well, then let it cool down for a few minutes.
- In a food processor or blender place the pumpkin seeds, oats, pumpkin seeds, pumpkin spice (or cinnamon), and sea salt. Pulse for about 30 seconds until everything looks like coarse sand. Dump this mix into the pot of honey, and add the chia seed mixture and the vanilla. Stir everything together, it will take a bit of work to get everything combined.
- Place the granola bar mix into a greased 8x8 pan, and press the mixture down will the back of a measuring cup. Bake at 350 F for 11 minutes. Let the bars cool and cut into bars. I cut mine 6 by 2. Store in an air-tight container for up to 7 days or keep these bars in the freezer up tp 6 months.
Notes
Nutrition
Danika Vanderpyl, C.H.N
I create snack recipes with healthy ingredients that are mostly already in your kitchen. I'm certified in Holistic Nutrition and I care about giving my kids real food. Let me share my nutrient-dense easy snacks with you.
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