Healthy Chia Seed Energy Bar Recipe

Chia Seed Energy Bar

Chia seeds give these bars a plant-based omega-3 boost. Brown rice syrup is the key ingredient for keeping these bars intact. Honey and maple syrup work but the bars will be a bit more crumbly.

Active: 15 min Total: 1 hr 15 min

4 cups old-fashioned rolled oats
½ cup almonds, toasted and chopped
½ cup unsweetened shredded coconut
½ cup dried cranberries
½ cup pumpkin or sunflower seeds
2 tablespoons chia seeds
½ teaspoon salt
⅔ cup brown rice syrup
½ cup smooth peanut or almond butter
1 teaspoon vanilla extract

1. Preheat oven to 325°F. Line a 9-by-13-inch baking pan with parchment paper, leaving extra parchment hanging over two sides. Lightly coat the parchment with cooking spray.
2. Combine oats, almonds, coconut, cranberries, pumpkin (or sunflower) seeds, chia seeds and salt in a large bowl.
3. Combine rice syrup, peanut (or almond) butter and vanilla in a microwave-safe bowl or measuring cup. Microwave for 30 seconds (or heat in a saucepan over medium heat for 1 minute) until melted. Add to the dry ingredients and stir until evenly combined. Transfer the mixture the prepared pan and firmly press into the pan with the back of a spatula.
4. Bake the bars until starting to color around the edge and just barely soft in the middle, 20 to 25 minutes for chewy bars and 30 to 35 minutes for crunchier bars.
5. Let cool in the pan for 10 minutes, then using the parchment to help you, lift the slightly soft bars out of the pan onto a cutting board. Using a large knife, cut into 18 bars, then let cool completely without separating the bars, about 30 minutes more. Once cool, separate into bars.

Serves 18
Serving size: 1 bar each

Recipe by Breana Killeen, MPH, RD

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