How To Make Healthy Cereal Bars

I like eating, and snacking, and am simultaneously failing to lose weight. For some reason…

The cereal/energy bars in the supermarket are rarely as healthy as you think, especially when you look at how much sugar is in them.  I, nerdily, looked at the nutritional values of 23 cereal bars and tried to find ones with less than 150 calories, 5g fat, and 6g sugar, and more than 3g protein, and 3g fibre.

It’s a pretty tall order, if you take out the fat and sugar it’ll taste disgusting.  If you have protein then it’ll up the calories and probably the calories too.  But I only found one bar that ticked four of the five boxes. And one had over 21g of sugar. The healthiest I found had 5.8g of sugar in a 24g bar, and I thought I could do better than that.

I only used 6 ingredients, and I didn’t even need to turn the oven on!  These quantities made 18 bars of about 35g (ish) each.

  • 170g Oats (I actually used 130g oats, and 40g oatbran)
  • 170g Almond Butter (it tastes pretty similar to peanut butter but less deadly to my peanut allergic boyfriend!  Peanut butter is definitely cheaper though.)
  • 85g Agave Nectar (Or honey etc)
  • 51g Hemp Seeds (Or sunflower seeds etc)
  • 36g Coconut Oil

The coconut oil will probably be solid, if it’s in a jar you can scoop it out but in the annoying bottles you can’t.  You need to melt it first by placing it in a bowl of hot water (you can’t microwave the bottles as they have the metal lids).  If you ever want to get rid of the coconut oil make sure to pour it into the bin not down the drain as it will solidify when it cools and block the pipes!

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I started by mixing the wet ingredients in one bowl, the Agave, Nut Butter, and Oil until it’s as smooth as possible. In another bowl I mixed the dry ingredients, and made sure they are evenly mixed. Then I mixed the two together.  I was worried the ration of dry to wet would be wrong but it was perfect!

Then I poured into a tray and placed into the fridge to set for a few hours.  Then I cut it into 16 pieces, and ate.  I was pleasantly surprised at how nice it tasted, even without huge quantities of sugar.  But the hemp seeds are a bit crunchier than I would have liked.

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Each bar contains:

  • Calories- 159
  • Carbohydrates- 11.1g
  • Sugars- 4.1g
  • Protein- 4.7g
  • Fat- 10g
  • Saturated Fat- 2.8g
  • Fibre- 3.5g

So I didn’t quite manage to tick off all my criteria, the biggest issue being the fat content, but at least it’s mostly unsaturated.  Also the bars weigh about 35g, but look half the size of the 24g cereal bars I was buying.  I think they must be quite dense and next time I might add some rice crispies to bulk it out without adding more bad stuff to it.