These are super simple and can easily be made in under 30 minutes. There are countless ways to customize them for you and your family, making it easy to add variety while still following the same basic recipe. Whether you are craving a sweet treat or just looking for a quick snack, these will do the trick.
The combination of high fibre, protein, and fats in these bars provides a long lasting energy source and minimizes blood sugar spikes. What does this mean? It means you can enjoy a nutrient-dense sweet snack that will keep you feeling full without experiencing the crash that normally follows a snack high in sugar and refined carbs.
Oats: A fibre-rich, slow burning energy source that will fuel your body without sending your blood sugar level on a roller coaster ride. Along with complex carbs, this grain will also add protein, B vitamins, and many essential minerals to your meal.
Peanut butter: a source of protein and unsaturated fats, making it a great energy source. This ingredient also provides minerals like calcium, magnesium and potassium that support memory, muscle function and heart health.
Raw Honey: A great source of antioxidants, a variety of essential vitamins and minerals, and other important compounds. It is also known to be antibacterial, anti-inflammatory, and antifungal as well as boosting gut and brain health.
Dried Fruit and Berries: Adding these for extra vitamin C and antioxidants to give your immune system a boost. Keep an eye out for added ingredients if you are purchasing dried fruits from the grocery store. Many fruits are sprayed with chemicals to preserve the color or texture after they are dried. A dehydrator like this one makes additive-free dried fruit easy and accessible. Find my recipe here!
Seeds: Seeds are our favorite way to mix up this recipe and boost the nutritional value.
- Chia seeds are our top pick to add a bit of crunch as well as protein, fibre, iron, magnesium, and calcium.
- Flax seeds (whole or ground) are another one we use regularly. They contain high amounts of potassium and magnesium which are both essential for muscle function.
- Hemp hearts are an excellent source or zinc with a substantial amount of protein. They are also high in both omega 3 and 6 fatty acids.
- Shredded coconut is rich in essential minerals like manganese, copper, and selenium which play important roles in various functions throughout the body.
- Chocolate chips are something we add occasionally as a bit of a treat. I use these mini chips because they are made with only 3 ingredients. They may be high in sugar, but they don’t contain any of the highly processed oils or other undesirable additives found in most common brands. An added bonus is that they are dairy-free.
Heat the nut butter and honey over medium heat until melted. If you are using vanilla, it can be added in this step as well.
Once the butter and honey is a smooth, consistent texture, add in the oats and any other dry ingredients. Stir to combine until all dry ingredients are coated in the butter and honey mixture. If you chose to use chocolate chips, they may partially or completely melt during this step.
Pack the mixture in a parchment lined 9″x13″ pan and refrigerate. Once the pan is cool, cut into 24 bars. This can be stored in an airtight container in the fridge or frozen.
Choosing good quality ingredients can make a huge difference in a simple recipe like this one.
Oats are commonly have high levels of herbicides and pesticides, specifically glyphosate (the main ingredient in Round-Up). Choosing an organic option will drastically reduce or eliminate the amount of these toxins you are consuming.
When selecting a nut or seed butter, take a moment to check the list of ingredients. This should truly only take a moment because a natural butter will only contain the nut or seed and possibly their oil or possibly salt. Many of the well-known brands will list highly-processed oils, sugars, fillers, and other additives to create a specific texture and extend shelf life.
When it comes to honey, raw or unpasteurized is always my go-to because many of the properties that make honey so amazing are lost during the pasteurization process. Unpasteurized honey can be difficult to find in some grocery stores but it is worth the search. A better option than searching the shelves is to buy it directly from a local source. Enjoying all of the amazing benefits of honey while supporting someone in your community is truly the very best choice.
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3-2-1 Bars
Ingredients
- 3 cups oats
- 2 cups nut or seed butter
- 1 cup honey
- 1 tsp vanilla
- 1/2 cup nuts, seeds, dried fruit, chocolate chips, etc. (optional)
Instructions
- Heat the nut butter and honey over medium heat until melted. If you are using vanilla, it can be added in this step as well.
- Once the butter and honey is a smooth, consistent texture, add in the oats and any other dry ingredients. Stir to combine until all dry ingredients are coated in the butter and honey mixture. If you chose to use chocolate chips, they may partially or completely melt during this step.*If using add-ins such as nuts, seeds, fruit, etc. sub out 1/2 cup of oats.
- Pack the mixture in a parchment lined 9″x13″ pan and refrigerate. Once the pan is cool, cut into 24 bars.
- Store in an airtight container in the fridge or freeze.