If you’re looking for a delicious and nutritious snack that satisfies your sweet tooth and your craving for something savory, these Salted Honey Pumpkin Seed Bars are just the treat you need. Combining the nutty flavor of pumpkin seeds with the natural sweetness of honey and a hint of salt, these bars are perfect for an on-the-go snack, a midday pick-me-up, or a post-workout energy boost. They’re also simple to make and can easily be adapted for a vegan diet by swapping out the honey for brown rice syrup.
Ingredients
- 1 ¾ cups pumpkin seeds, shelled
- ½ cup oat flour (you can make your own by grinding oats in a blender or food processor)
- ½ teaspoon salt
- ⅓ cup honey (or brown rice syrup for a vegan option)
- 1 ½ tablespoons coconut oil
Instructions
- Prepare the Ingredients: Preheat your oven to 350°F (175°C). If you’re using raw pumpkin seeds, you can lightly toast them on a baking sheet in the oven for about 5-7 minutes until they begin to turn golden and become fragrant. Let the seeds cool slightly before using.
- Mix the Dry Ingredients: In a large mixing bowl, combine the shelled pumpkin seeds, oat flour, and salt.
- Add the Wet Ingredients: In a small saucepan, gently heat the honey (or brown rice syrup) and coconut oil over low heat, stirring constantly until the coconut oil is melted and the mixture is well combined.
- Combine and Form the Bars: Pour the warm honey and coconut oil mixture over the dry ingredients. Stir well to ensure that all the dry ingredients are evenly coated with the wet mixture.
- Shape the Bars: Line an 8×8-inch (or similar size) baking dish with parchment paper, leaving some overhang on the sides for easy removal. Transfer the mixture into the dish and press it firmly and evenly into the dish using the back of a spoon or your hands. Make sure the mixture is packed tightly, so the bars hold together well once they are set.
- Bake (Optional): If you prefer a slightly firmer and more toasted bar, you can bake the mixture at 350°F (175°C) for 10-12 minutes. Baking will also enhance the flavor of the pumpkin seeds. However, this step is optional, and the bars can also be chilled to set without baking.
- Chill and Set: Place the baking dish in the refrigerator for at least 2 hours, or until the mixture is firm and fully set.
- Cut into Bars: Once the mixture has set, use the parchment paper overhang to lift the mixture out of the baking dish. Set it on a cutting board and slice it into bars or squares of your preferred size using a sharp knife.
- Store and Serve: Store the bars in an airtight container at room temperature for up to a week, or in the refrigerator for up to two weeks. These bars also freeze well, making them a perfect make-ahead snack.
Conclusion
These Salted Honey Pumpkin Seed Bars are a delightful blend of sweet, salty, and nutty flavors. Whether you’re enjoying them as a snack, a quick breakfast on the go, or a treat after a workout, these bars provide a satisfying combination of textures and tastes. The best part? They’re incredibly easy to make and adaptable to dietary preferences, ensuring everyone can enjoy them. Give this recipe a try, and you might just find your new favorite homemade snack!