Salted Honey Pumpkin Seed Bars: A Nutty, Sweet, and Salty Snack

Imagine biting into a bar that’s perfectly balanced—crunchy yet chewy, sweet but with just the right touch of saltiness. These Salted Honey Pumpkin Seed Bars: A Nutty, Sweet, and Salty Snack are a homemade treat that packs a punch of flavor and nutrition. Whether you’re looking for an on-the-go breakfast, a mid-afternoon pick-me-up, or a healthy snack to satisfy your sweet tooth, these bars check all the boxes.

Made with simple, wholesome ingredients, these bars are naturally gluten-free and can easily be made vegan. With a mix of roasted pumpkin seeds, oat flour, and a hint of honey or brown rice syrup, these bars are both delicious and packed with nutrients.

Why You’ll Love Salted Honey Pumpkin Seed Bars

These pumpkin seed bars are not your average snack—they’re a nutrient-packed powerhouse of flavor and texture. Here’s why they’ll become your new favorite snack:

• Perfectly Balanced Flavors: The natural sweetness of honey pairs beautifully with the nuttiness of pumpkin seeds and a touch of salt.
• Wholesome Ingredients: Made with just a handful of pantry staples, these bars are free from processed sugars and artificial additives.
• Quick and Easy to Make: Whether you bake them or simply chill them, these bars come together in under 20 minutes of prep time.
• Diet-Friendly: They’re gluten-free, with a vegan option available, making them suitable for a wide range of dietary preferences.
• Versatile: Ideal as a snack, breakfast bar, or even a light dessert.

If you’ve been searching for a snack that’s both satisfying and healthy, these pumpkin seed bars are exactly what you need.

Ingredients for Salted Honey Pumpkin Seed Bars

Ingredient	Amount	Purpose
Pumpkin seeds (shelled)	1 ¾ cups	Provides a nutty crunch and nutrients
Oat flour	½ cup	Adds structure and makes the bars gluten-free
Salt	½ teaspoon	Enhances the sweet and nutty flavors
Honey (or brown rice syrup)	⅓ cup	Acts as a natural sweetener and binder
Coconut oil	1 ½ tablespoons	Adds moisture and richness to the bars

How to Make Salted Honey Pumpkin Seed Bars

Step 1: Prepare the Ingredients

1. Preheat your oven to 350°F (175°C).
2. If you’re using raw pumpkin seeds, spread them on a baking sheet and toast them in the oven for 5-7 minutes, or until they turn golden and fragrant. Let the seeds cool slightly before using. This step is optional but enhances the flavor.

Step 2: Mix the Dry Ingredients

1. In a large mixing bowl, combine 1 ¾ cups of shelled pumpkin seeds, ½ cup of oat flour, and ½ teaspoon of salt.
2. Stir the dry ingredients together until evenly mixed.

Step 3: Add the Wet Ingredients

1. In a small saucepan, combine ⅓ cup of honey (or brown rice syrup for a vegan option) and 1 ½ tablespoons of coconut oil.
2. Heat the mixture over low heat, stirring constantly, until the coconut oil is fully melted and the honey is well incorporated.
3. Remove from heat and pour the warm mixture over the dry ingredients in the bowl.

Step 4: Combine and Form the Bars

1. Mix the wet and dry ingredients together thoroughly, ensuring all the pumpkin seeds and oat flour are evenly coated.
2. Line an 8×8-inch baking dish with parchment paper, leaving some overhang on the sides for easy removal.
3. Transfer the mixture into the prepared dish. Press it down firmly and evenly using the back of a spoon or your hands. The mixture should be tightly packed to ensure the bars hold together well.

Step 5: Bake (Optional)

1. For a firmer and more toasted flavor, bake the mixture at 350°F (175°C) for 10-12 minutes.
2. Baking is optional; if you prefer no-bake bars, you can skip this step and proceed to chilling.

Step 6: Chill and Set

1. Place the baking dish in the refrigerator for at least 2 hours, or until the mixture is firm and fully set. Chilling helps the bars hold their shape.

Step 7: Cut into Bars

1. Once the mixture has set, use the parchment paper overhang to lift it out of the baking dish.
2. Place it on a cutting board and slice it into bars or squares of your preferred size using a sharp knife.

Step 8: Store and Serve

1. Store the bars in an airtight container at room temperature for up to a week, or in the refrigerator for up to two weeks.
2. These bars also freeze well; simply wrap them individually in parchment paper and store them in a freezer-safe container for up to 3 months.

Enjoy your salted honey pumpkin seed bars as a snack, breakfast, or even a healthy dessert!

Why These Bars Are a Healthy Choice

These bars are not just tasty—they’re packed with nutrients that support your overall health and energy levels:

• Pumpkin Seeds: A great source of magnesium, zinc, and plant-based protein, pumpkin seeds provide both crunch and essential nutrients.
• Oat Flour: High in fiber, oat flour promotes digestion and keeps you full longer.
• Coconut Oil: Rich in healthy fats, coconut oil adds moisture and a subtle sweetness to the bars.
• Honey: A natural sweetener that provides quick energy without the crash of refined sugar.
• Low in Additives: These bars contain no preservatives, artificial flavors, or unnecessary additives.

By combining these wholesome ingredients, you’re creating a snack that nourishes your body while satisfying your cravings.

Nutritional Information

Here’s an approximate breakdown of the nutritional content per bar (based on 12 bars):

• Calories: 140
• Protein: 4g
• Carbohydrates: 10g
• Fat: 10g
• Fiber: 2g
• Sugar: 5g

These bars are an excellent source of healthy fats and protein, making them a great energy-boosting snack.

Tips for Perfect Salted Honey Pumpkin Seed Bars

1. Customize Your Ingredients

• Swap the pumpkin seeds for sunflower seeds or a mix of seeds for a different flavor and texture.
• Add spices like cinnamon or nutmeg for a warm, spiced twist.

2. Keep It Vegan

• Use brown rice syrup or maple syrup instead of honey to make the recipe completely vegan.

3. Make Your Own Oat Flour

• Simply blend rolled oats in a blender or food processor until they form a fine powder.

4. Use a Sharp Knife for Cutting

• For clean, even slices, use a sharp knife and wipe it clean between cuts.

5. Store Properly

• To keep the bars fresh, store them in an airtight container, separating layers with parchment paper if needed.

FAQs About Salted Honey Pumpkin Seed Bars

1. Can I make these bars nut-free?

Yes! Simply replace the pumpkin seeds with sunflower seeds or other seed varieties for a nut-free option.

2. Are these bars gluten-free?

Yes, as long as you use certified gluten-free oats to make the oat flour.

3. Can I skip the baking step?

Absolutely! Baking is optional and only enhances the flavor. Chilling alone is enough to set the bars.

4. Can I freeze these bars?

Yes, these bars freeze beautifully. Wrap them individually and store them in a freezer-safe container for up to 3 months.

5. What other sweeteners can I use?

You can use maple syrup, agave syrup, or any liquid sweetener of your choice.

6. How long do these bars last?

Stored in an airtight container, they last up to a week at room temperature and two weeks in the fridge.

Final Thoughts: Make Salted Honey Pumpkin Seed Bars Today

These Salted Honey Pumpkin Seed Bars are a delightful combination of nutty, sweet, and salty flavors that will leave you craving more. With simple ingredients and easy steps, they’re a go-to recipe for busy days, meal prepping, or just treating yourself to a healthy homemade snack.

So grab your pumpkin seeds, honey, and coconut oil, and start making this irresistible snack today. Your taste buds—and your body—will thank you! Enjoy!