5 from 1 vote
Quick Blueberry Pumpkin Energy Snack Bars
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 
Serve this healthy vegan, egg-free, dairy-free, soy-free, gluten-free filling energy snack bars to hungry little fingers or enjoy yourself as a much needed energy boosting snack on the go!
Course: Breakfast, Dessert, Snack
Cuisine: All Cuisines, Vegan
Servings: 20 Snack Bars (1.5 x 2 inches)
Calories: 59 kcal
Author: @dietitian_mom
Ingredients
  • ¾ cup raisins [115 grams dry weight]
  • 100 ml unsweetened apple sauce [100 grams]
  • 2 tablespoons maple syrup (or honey or agave nectar)
  • 2 tablespoons ground flaxseed
  • 1 ½ cups quick cooking oats [175 grams] (or rolled old fashioned oats)
  • 1/3 cup frozen blueberries [42 grams] (or fresh blueberries)
  • ¼ cup roasted pumpkin seeds [33 grams] (see alternative add-ins in Recipe Notes)
Instructions
  1. Preheat oven to 400 F or 200 C. Line an 9 inch x 13 inch glass bakeware with a large piece of parchment paper (enough to have a two inch over hang on each of two opposite sides).

  2. Soak the raisins in hot water for 5 minutes or until the raisins are plump and soft (make sure the hot water covers the top of the raisins). Then drain the raisins of excess water (I just squeeze a handful at a time gently) before placing them in the food processor bowl.

  3. Using the food processor, blend together the raisins, unsweetened applesauce and maple syrup until a smooth texture is obtained.

  4. Next, add in the oats and ground flaxseed and pulse again a few times until well combined within the food processor bowl. The oats should be blended down to a finer texture, but the whole mixture does not need to be completely smooth.

  5. Add in the frozen (or fresh blueberries) and pulse very briefly 1-2 times to chop up the blueberries into large chunks.

  6. Within the food processor bowl (taking out the blades first), add in the measured amount of pumpkin seeds and then use a spoon to combine the pumpkin seeds into the batter mixture. The batter may look slightly wet at this point, but that is fine. Alternatively, transfer the batter mixture into a separate bowl first, before mixing in the roasted pumpkin seeds.

  7. Transfer this final mixture into the prepared glass bakeware dish and use a rubber spatula to press and smooth the surface to create a layer of approximately 1/2 inch even thickness. Alternatively, you can place a second piece of parchment paper on top and use your hand to firmly press down on the surface of the batter mix to flatten it. (The batter will likely not spread to cover the entire bottom of the bakeware dish. That is fine.)

  8. Bake the dish uncovered in the oven on the middle rack for 15 - 20 minutes (if you are using fresh blueberries, check the dish at the 15 minute mark, as the bars may be done already) until the surface of the snack bar layer has turned slightly golden and the bar layer looks baked through.

  9. Remove the dish from the oven, then take out the flat snack bar layer from the glassware (using the overhang sides of the parchment paper) to lay the snack bar and parchment paper onto a cookie cooling rack. Let the dish cool uncovered for 5-10 minutes before cutting (the snack bar layer will harden as it cools).

  10. Cut into snack bars then serve.

Recipe Notes

To roast your own pumpkin seeds, preheat an oven or toaster oven on 350 F or 180 C first. Then spread a layer of raw shelled pumpkin seeds on a baking tray and bake about 8-10 minutes each side, or until the pumpkin seeds turn slightly golden. Remove from the oven and let cool before using.

 

If you don’t need these snack bars to be nut-free, you can also add in ¼ cup of chopped walnuts for extra protein and that additional healthy omega-3 fatty acid boost. Other options include roasted sunflower seeds or chopped pecans.

 

Feel free to cut the snack bars into bigger sizes to be more of a 'granola bar' size if desired.

 

For a gluten-free version, use certified gluten-free oats in this recipe.

Nutrition Facts
Quick Blueberry Pumpkin Energy Snack Bars
Amount Per Serving
Calories 59 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 5mg0%
Potassium 93mg3%
Carbohydrates 11g4%
Fiber 1g4%
Sugar 2g2%
Protein 1g2%
Vitamin C 0.6mg1%
Calcium 9mg1%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.