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Homemade Gluten Free Nut Free Protein Bars
- January 22, 2019
- 38 Comments
- Baked Goods
These homemade nut free protein bars are a wholesome, on-the-go option that provide a filling combination of protein and fiber and are great allergy free protein bars for those allergic to nuts, gluten or dairy.
I initially made these homemade vegan protein bars for my neighbor, who is vegan, nut-free and gluten-free.
We got to talking one day and she was talking about how there aren’t many allergy free protein bars she can buy.
I felt for her because I can only imagine how difficult it can be with restrictions. So I told her I would try to come up with a nut free protein bars recipe.
And since, I’ve been eating these gluten free, nut free protein bars around the clock.
I totally think the crunch of the chocolate chips and sunflower seeds are my favorite part and what set these apart from other storebought bars. There’s also no dairy or eggs for those who require dairy free protein bars.
What You Need For This Nut Free Protein Bars Recipe
- chickpeas
- oats
- sunflower butter (or choice of seed or nut butter)
- coconut sugar
- baking powder
- baking soda
- salt
- vanilla extract
- maple syrup
- optional add in’s – sunflower seeds, chocolate chips
The chocolate chips are optional, but really, who takes that to mean optional? You must add them. (And if you like pumpkin, these vegan pumpkin blondies are a fun spin on these bars).
And you also must add sea salt. The sea salt is essential in these chickpea bars because it brings out all the flavors.
Promise me you’ll add a high quality sea salt.
Since these bars don’t use any type of flour, they are rather light and chewy. I wanted them to be this way.
If you want a less chewy bar, these pumpkin hemp granola bars have a little more strength to them. Or for a more heartier bar, try my healthy vegan trail mix bars.
Are These Allergy Free Protein Bars?
Is it possible to make a nut free vegan protein bar? Yes!
These vegan gluten free protein bars don’t taste like protein powder and they are allergy friendly.
In addition to crunch, chickpea protein bars also provide fiber, flavor and protein!
This nut free protein bar recipe is free from:
- dairy
- nuts
- eggs
- gluten
They do use coconut sugar, and while the FDA technically considers coconut a “tree nut,” it’s really a botanical fruit.
In fact, there’s currently a campaign underway to remove coconut as a “tree nut,” according to Food Safety News.
Most people who have tree nut allergies can safely eat coconut, but it may be individual
To keep these nut free vegan bars allergen friendly, I used sunflower seed butter.
If you don’t have a nut allergy, these vegan friendly protein bars can really work with any nut butter you have.
I especially love that these chickpea bars actually make great vegan nut free desserts. They are a great option for those of us who like a healthy, sweet treat after dinner.I really think these sunflower seed butter bars can appeal to everyone. Truthfully, these are actually one of my favorite snacks for breastfeeding hunger!
Are Homemade Vegan Protein Bars Budget Friendly?
Yes, especially if you think about the cost of vegan snack bars in the store. You can expect to pay over $2.00 each.
I did the math for these homemade vegan protein bars according to ingredients at my local food market, and these chickpea protein bars came out to about $.75 per bar.
You can’t find any vegan gluten free protein bars, let alone allergy free protein bars, for this price.
Plus, this vegan protein bars recipes has no artificial sweeteners or weird ingredients.
Using chickpeas helps make for cheap recipes! I must be on a chickpea kick recently, considering I’m loving these cheesy chickpea poppers, strawberry banana chickpea muffins and roasted chickpea pitas.
If you’re interested in learning more about sources of vegetarian protein, here are 11 sources with recipes!
How To Make Homemade Protein Bars Without Protein Powder
To make these homemade nut free protein bars, you’re relying mostly on the chickpeas, oats and sunflower butter for protein.
Start by adding the chickpeas to a food processor. Slowly add in other ingredients and blend until smooth.
Then, you’ll pour the batter in your baking pan, and after 25-30 minutes in the oven, these vegan nut free bars are ready.
While it can be difficult to find nut free vegan recipes (most vegan recipes rely on cashews or tree nuts), this is a true favorite.
Other reasons we love them:
- No mixing bowls needed (just use your ninja or vitamix)!
- Portable on-the-go snacks
- Budget friendly (Less than $.75 per bar)
- High in protein (9 grams per bar)
- High in fiber
- Warm and gooey center
- Great before or after a workout!
You can, of course, substitute any form of nut butter for the sunflower butter if you don’t have an allergy, and add in any nuts. Dried fruit may also be a fun addition to try!
How Long Do Homemade Protein Bars Last?
These homemade protein bars can be stored at room temperature for up to 3-5 days if in an airtight container.
Freeze for up to 3 months!
Nut Free Protein Bars
Yield:
9 bars
Prep Time:
10 minutes
Cook Time:
30 minutes
Total Time:
40 minutes
These Vegan Snack Bars are a wholesome, on-the-go option that provide a filling combination of protein and fiber. Nut Free protein bars are a great allergy-free option for those allergic to nuts, gluten or dairy.
Ingredients
- 15 oz can chickpeas, drained and rinsed
- ½ cup oats (use gluten-free if needed)
- ½ cup sunflower seed butter
- 1/3 cup coconut sugar
- 1/2 tsp baking powder
- 1/4 tsp baking soda
- ½ tsp salt
- 1.5 tsp vanilla extract
- ¼ cup maple syrup (or honey if not vegan)
- 1/3 cup sunflower seeds
- 1/3 cup chocolate chips
- sea salt, for sprinkling (optional)
Instructions
- Preheat oven to 350.
- Rinse and drain chickpeas and place in ninja or food processor. Add in other ingredients and blend until smooth, adding sunflower seeds and chocolate chips in last.
- Spoon batter into 8x8 pan and spread evenly, sprinkling with sea salt.
- Bake for 25-30 minutes, or until lightly browned and set. Let cool for 10-15 minutes before eating. Bars will harden slightly upon cooling.
- Store cooled bars in refrigerator for up to a week.
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Nutrition Information:
Yield: 9 Serving Size: 1Amount Per Serving: Calories: 290Fiber: 6gProtein: 9g
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Sarah Schlichter is a Registered Dietitian with a Master’s in Public Health Nutrition. She specializes in sports nutrition and intuitive eating, and recipe development. She also co-hosts the podcast, Nail Your Nutrition.
38 Comments
Join The Conversation
Can the nut-free bars or the pumpkin blondies recipes be made workable without using the chickpeas? I am digestively intolerant of all legumes. Perhaps sunflower and chia meal plus a little more liquid sweetener? Thanks.
Hi Rob – I have not tested them that way and unfortunately, I’m not quite sure. It’s definitely worth a try!
How about dates instead of sunflower seed butter?
Are you talking about dates as a sweetener? Date paste may possibly work as a texture replacement but not sure dates would work instead of sunflower seed butter.
Do you have any further nutritional information?
Thanks!
So wouldn’t a kid who is allergic to ALL nuts have an issue with the coconut sugar?
Hi Julie, that is a great question. The FDA does classify coconut as a tree nut, though it behaves more similarly to a fruit. Many people that have tree nut allergies (myself included) can tolerate coconut but that is very individual. To be safe, you could always substitute brown sugar for the coconut sugar or leave it out completely and increase the maple sugar to 1/3 cup. Hope that helps!
Any replacement for the chickpeas? My daughter has SIBO and cannot tolerate high fiber foods/legumes. 🙁 She is dairy and gluten free, this recipe sounds great.