Lunchbox Treat: Fruit and Seed Bars

My kiddos aren’t big meat eaters and my son’s school is completely nut-free. I like to send some protein-packed foods in school lunches and these are a great option. The sunflower seeds have protein and Vitamin E, pumpkin seeds have magnesium, and flax seeds have omega-3 fatty acids. Add in all of the other healthful ingredients in this recipe, and these fruit and seed bars are just as sweet, crunchy, healthy, and delicious as any nut-filled protein bar you'll find in stores. Change the fruits to suit your preferences and enjoy!


  • 1 cup old fashioned oats
  • 1/2 cup raw pumpkin seeds (also known as pepitas)
  • 1/2 cup raw sunflower seeds
  • 2 tablespoons flax seeds
  • 1 cup dried fruit (blueberries, raisins, currants, cranberries and/or cherries)
  • 1/2 cup unsweetened coconut flakes
  • 1/3 cup honey
  • 1/2 cup sunflower butter

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Step 1

Preheat oven to 325 degrees. In a food processor, pulse the first 6 ingredients until finely chopped (it’s ok if there are few coarsely chopped pieces).

Step 2

Add the honey and sunflower and pulse until starting to combine.

Step 3

Pour the mixture into a 9 x 9 inch pan, greased then line with parchment and press down into the pan until completely even.

Step 4

Bake for 25 minutes. Let the bars completely cool before cutting with a serrated knife into bars.

Step 5

Serve. *Cool, place in Ziploc bags, label and freeze. Defrost to room temperature and enjoy!