Egg-Free and Gluten-Free Recipes Nut-Free and Gluten-Free Recipes Refined Sugar Free and Gluten-Free Recipes Vegan and Gluten-Free Recipes
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A gluten-free girl, a lactose intolerant boy and a tyke with a nasty peanut allergy get into a car…
No, this is not the beginning of a joke, it was the beginning of a family day of adventure, off to trek through the Florida swamps, wrangle alligators, and to top it all off with a refreshing dip in the Gulf of Mexico. A long day, and if it was going to be a fun day, allergy friendly snacks were required.
Nothing can ruin a fun day like a carload of hungry, cranky kids! So along with fresh fruit, hummus and veggies, and an assortment of salty, gluten-free crackers and snacks, I made some allergy friendly granola bars.
The base of these super allergy friendly granola bars is gluten-free rolled oats, Sunbutter (a nut-free peanut butter substitute), a mashed banana, some melted Earth Balance dairy free butter substitute, and coconut sugar. The recipe is almost more like a suggestion because you can elaborate any way you like. I filled mine with pumpkin seeds, dried fruit (a combination of cranberries, blueberries and cherries) anda handfulof dairy-free chocolate chunks – healthy with just a touch of naughty, but you can make yours as naughty or nice as you like. Since I was feeding younger kids I used semi-sweet chocolate chunks but rich, dark chocolate would be fabulous. If you like coconut, throw it in! Tree nuts not a problem? Add some slivered almonds. Peanuts ok? Just use peanut butter. You get the idea. You can add up to a cup of additional items with no problem and substitute whatever type of seeds you like–a combination is fine too. Mine were fairly simple (due to a four year old palate) and thus were really moist and chewy, if you add in more stuff such as coconut or nuts, it may be a bit drier. I personally like salt mixed with my sweet so I sprinkled on a little more coarse salt before popping in the oven.
I made these for the kids to keep them happy and well fed but to be perfectly honest, they were so delicious my sister and I almost hid them and kept them all for ourselves. (OK, I confess, we did hide a couple and had them for breakfast the next day. I know we are bad grown ups…)
Oh, and in case you hadn’t noticed, these granola bars are not only gluten, dairy and nut free, they are also egg free, vegan and if you use coconut sugar and the Organic Sunbutter, they are also refined-sugar free! Seems the only thing there are not free of is amazing flavor!
5 from 2 votes
Print Recipe
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Appetizer, Snack
Cuisine: American
Servings: 8 servings
Calories: 506kcal
Author: Gluten Free & More
Ingredients
- ¾ cup Sunbutter (I like Natural Crunch but Creamy is good too)
- ½ cup coconut sugar - Sucanat or brown sugar
- 1 medium banana - peeled and mashed
- ½ cup butter or dairy free butter substitute - melted
- 1 tablespoon pure vanilla extract
- ½ - 1 teaspoon kosher or fine sea salt
- 2 ½ cups certified gluten-free rolled oats
- ½ cup roasted and salted pumpkin seeds
- 1 cup dried fruit, raisins or a combination - if using larger pieces of dried fruit, chop roughly
- ½ cup chocolate chunks or chips
- (optional – you can add up to a cup of additional ingredients such as coconut flakes, slivered or chopped nuts, flax, chia, sunflower or sesame seeds)
US Customary - Metric
Instructions
Preheat oven to 350 degrees. Spray an 8 inch by 8 inch baking pan with gluten-free, non-stick cooking spray.
In a large mixing bowl, stir together the Sunbutter, sugar, mashed banana, melted butter or butter substitute and vanilla until well combined. Stir in the remaining ingredients until they are evenly distributed. Press themixture firmly and evenly into the prepared pan. Bake for 30 – 35 minutes or until golden brown. Let cool completely and then cut into squares. Will keep wrapped in plastic wrap at room temperature for several days or in the refrigerator for up to a week.
Nutrition
Nutrition Facts
Gluten Free Granola Bars Recipe
Amount Per Serving
Calories 506Calories from Fat 297
% Daily Value*
Fat 33g51%
Saturated Fat 12g60%
Cholesterol 31mg10%
Sodium 580mg24%
Potassium 314mg9%
Carbohydrates 46g15%
Fiber 5g20%
Sugar 15g17%
Protein 11g22%
Vitamin A 377IU8%
Vitamin C 2mg2%
Calcium 65mg7%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags:Bars Dairy Free Granola On-the-Go Recipe SunButter
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July 17, 2011
Reply
I am so excited to find your blog. I love learning about new gluten free recipes. These sound so good, and I have not tried coconut sugar, but I must. I just recently tried coconut oil, it is amazing!
Take care, TerraJuly 17, 2011
Reply
Thanks Terra! Love both coconut oil and sugar. You take care too!
July 18, 2011
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These are just awesome, full of flavour and fun and no one is missing out! Great job!
July 18, 2011
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Thank you!
July 18, 2011
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Love the versatility of a great granola bar, Carol … yours certainly fit the bill! :-)
xo,
ShirleyJuly 18, 2011
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Thanks Shirley!
xo,
c
July 18, 2011
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These look delicious! I’m going to buy the ingredients to make these today!
July 18, 2011
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I love this idea. I usually cave and have Enjoy Life bars laying around for our family. This looks so much yummier! We too have the gluten free for me and the nut free for my son blues. Amazing how life can be challenging, but ideas like this makes life look doable. Thanks for the idea!
July 18, 2011
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Hi April, yes food allergies and intolerances can be very challanging but these are completely doable! Easy in fact :) Enjoy!
July 18, 2011
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Carol, these look amazing! I will have a batch of these made by this afternoon, I promise you that! I love love a good granola recipe and this one looks perfecto! ;) You sound like you are having a ball with those g-kids!
Dana
July 19, 2011
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Thanks for this delicious and versatile recipe! I made it yesterday with almond butter, slivered almonds, and dried cranberries. I also added in 1/4 cup golden flaxmeal. The batter was so delicious I actually licked the spoon *and* the bowl! I was surprised at how thick the bars were in an 8 x 8 pan (and I think there is an error in the yield given in the recipe–an 8 x 8 pan makes 16 2-inch squares). The finished product is very yummy, but also very crumbly–they do not hold together at all and must be eaten with a fork. Any suggestions to remedy this? Should I press them down more firmly? Would adding an egg, or using honey or agave for the sweetener help? This recipe is so delicious, I really want to find a way to make it work as a *portable* snack!
July 19, 2011
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Hi Dana,
First of all, thanks. Secondly I did make large squares, I just made 2 cuts in one direction and 2 in the other making a total of 9 squares but they can certainly be cut smaller (which is not a bad idea). I am thinking that the almond butter was not as sticky as the Sunbutter. In my expirience working with almond butter makes a drier product so I would add 1/4 cup of agave (or honey). Also yes, you need to press it down very firmly and cool completely. My squares were soft and moist, not dry and crumbly. I really think the agave will add enough stickiness without having to add an egg. Let me know if this helps!
xo,
carolDani
July 20, 2011
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I made them last night, and they were to die for! I had the same issue with the crumbling, but I used peanut butter instead of sunbutter (all I had in my apartment). I’m definitely not dissapointed, and will try again another day with Sunbutter. Keep up the great work! I love everything on your website!
Dana
July 26, 2011
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Thanks so much for your personal reply, Carol! I made them again, this time with Sunbutter. No flax meal this time. I just used the alternate brown sugar from your original recipe, rather than agave syrup. Pressed them into a 7×11 pan with all my might (with a sheet of parchment over the surface). Baked, then cooled them overnight. They were a bit more cohesive than my first batch, but still not enough to make them finger food. Still so delicious! So I guess we will just live with them as a plate & fork treat. (Maybe I will play with some agave next time :)
July 28, 2011
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Hmmm, I am just going to have to make these again myself and make sure it was not a fluke that they stayed together nicely for me – I will will report back!
July 28, 2011
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I love the starting sentence of this post. Very cute! You’re one clever lady. I also like the idea of sunbutter in the mix. I make my own granola bars as well and usually use almond butter. You’ve inspired me to break out of my routine.
Melissa
xoJuly 31, 2011
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Thanks Melissa! My little nephew has a nasty peanut allergy so I satrted stocking Sunbutter for him.
xo,
c
July 28, 2011
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Carol, These look awesome! I can’t wait to make them!
Kim
July 31, 2011
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Thanks Kim!
July 29, 2011
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Look at those! Perfectly chewy and filling?!
July 31, 2011
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Thanks Lex!
xo,
c
Loralie an
July 29, 2011
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I made these with peanut butter, but made a few modifications because of some of the comments. I used a natural peanut butter that is quite thick so I only put in 1/2 cup and added 1/4 cup honey. I used coconut oil instead of butter. For the dried fruit I used a combination of dried blueberries and golden raisins. I also added some sliced almonds and sunflower seeds. I was worried they would fall apart and as I began to cut them, they did crumble a bit. So I gently pushed them back together and put them in the refrigerator for a few hours. After they were well chilled, I wrapped them individually in foil and they are perfect! No crumbles. Great snack to pack for a day on the lake in the boat.
July 31, 2011
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You know, thank you for saying this as it reminded me that I did in fact chill the bars before cutting! I was in a hurry for them to cool so I popped them into the freezer and they chilled not just cooled! I am going to adjust the recipe, thank you!
Kay Davis
August 11, 2011
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I am allergic to Banana’s do you have any suggestions for a banana substitute? Dates?
August 11, 2011
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The banana just gives it some sticking power. You could substitute 1/4 cup agave or dates may work also. You could also try applesauce.
November 16, 2011
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So glad I checked the comments, I had the same question :)
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Hope
September 2, 2011
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These sound awsome! I have a Peanut/Tree Nut allergic daughter. Can you tell me where you purchase safe pumpkin seeds and sunflower seeds that you added into the recipe (no Peanut/Tree Nut cross contamination)? I am on a desperate hunt for safe seeds! Thank you!
September 6, 2011
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I get them at my natural foods store, they come from a local company that has no cross contamination. The best advice I can give you is to check out the natural foods stores and co-ops in your area. There may be a brand that is avaiable nationwide and maybe one of my other readers will know. If I get any more info I will let you know.
crosswind
December 18, 2011
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I am allergic to sunflower seeds too, I wonder if using bananas or dates would be enough sticking power. I wil use coconut oil which I know hardens up in the fridge :) Thx!!
Sarah A.
January 24, 2012
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Hey Carol,
I am gluten-free, all kind of nut free, egg free, dairy free and list of others! (Most of which are NOT by choice, but because of health issues) I was wondering if you knew of any recipes that I might be able to use?? Thanks and God bless!January 24, 2012
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Go to my recipe page and you will see all the recipes that fall into those categories. I am adding one for egg free, it will be there soon but in most cases you can make any recipe that calls for eggs by using egg substitute.
Sarah
March 21, 2012
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How long will these stay fresh? a week? +/- ???
Gluten Free & More
March 21, 2012
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They should stay good for a week if you store air tight in the fridge.
Bonita
April 3, 2012
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These are amazing, thank you so much I am living with fructose malabsorption which leaves out so many things it include gluton, after scouring the “ready” bar section I gave it seems everything that’s gluten free has soy or dates so my quest lead me here! They are amazing and much much better than the ready bars!
Gluten Free & More
April 3, 2012
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Thanks Bonita, so happy you enjoy the recipe!
valleygirl
July 23, 2012
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First batch going in with a few alterations: added flax meal, an egg and some honey and cinnamon and replaced the banana with applesauce. Next time I will use coconut oil instead of the butter. Ha, they really aren’t the same anymore are they? I had such a great recipe before the whole gluten free thing so I really need to find one that can be similar but not so expensive! Don’t want to use so much sun butter (hard to come by where I live and not cheap). ANy other suggestions? I am not a baker so I totally trial and error stuff….can’t think of what else might work?
Jennifer
July 26, 2012
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Thank you for the recipe! Delish! I used almond butter because that’s what I had on hand, coconut butter instead of butter, dried cranberries, pistachios, and 60% chocolate chips. They turned out great! Thanks again!
Gluten Free & More
July 26, 2012
Reply
Thank you Jennifer! So happy you enjoyed it. I love it when people take my recipes and change them up, making them their own!
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Belynda
September 13, 2012
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I can’t wait to try these. We are a gluten-free, vegan mama, a dairy-free daughter, a vegetarian son, and a severe nut-allergy son, so I am excited. (The hubby eats anything! He’s a dear.) It’s good to read the changes that people make, too. Helps when making subs for other food allergies. Thanks!
Gluten Free & More
September 16, 2012
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You are very welcome, enjoy!
Katie
November 6, 2012
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My son is also allergic to banana among many other things. How much apple sauce should be used in place of banana?
Gluten Free & More
November 9, 2012
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Hi Katie – the applesauce would be a great sub. Enjoy!!!
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lana
May 24, 2013
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This recipe looks great. I have a digestive issue so eating clean and limiting certain foods like dairy and gluten have become my life and this summer I am going away to a nut free facility so this recipe covers all the spots. Do you know if these freeze well? Looking forward to making these
Gluten Free & More
May 27, 2013
Reply
Hi Iana, my guess is that they would freeze very well although I did not try it. I think they would be kind of great eatten frozen too. Let me know if you do freeze them how it works out!
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August 20, 2014
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Hey! Love that your granola bar is allergen free.
Gluten Free & More
August 28, 2014
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Samantha,
Thanks!
Enjoy,
Carol
Robin
February 21, 2015
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Is there something you can substitute for the banana?
Gluten Free & More
March 9, 2015
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Robin,
You could substitute the banana for a 4-5 Tablespoons of apple sauce.
Have not tried it with this recipe, but apple sauce is always a safe banana substitution.xo,
Carol
Dawn
September 9, 2015
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Omgoodness. Thank you so much. I just left a doctor’s visit realizing we are in the same boat that you are in, apparently. Gluten free, dairy free, but free. 3 kids with different issues..so far the baby (#4) is clear. I’m freaking out and don’t even know where to begin. This was a great start.
Gluten Free & More
September 10, 2015
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Hi Dawn,
You’re so welcome :) I hope I can continue to help you with anything you need to go completely GF! I think you’ve found the right place! Please let me know if you have any other questions in the future.
xo, Carol
Nat
September 2, 2016
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These were a lot of fun to make with my 3 y o. No raw egg meant we could do lots of tasting all the way through! And they are delicious, and very filling. However, I wanted granola bars to bring on a long plane ride, and these are too crumbly to give a small child in a plane seat. They would be great for an outdoor snack where crumbs can fly everywhere and the kid can just get dusted down after.
Suzanne
April 8, 2017
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Do you have any suggestions for a banana substitute. Unfortunately I am allergic to banana. what other type of binder do you think might work. I am also allergic to many of the tropical fruits.
Gluten Free & More
May 15, 2017
Reply
You could use pumpkin puree (about 1/2 cup) or other soft fruit puree.
