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Gluten-Free, Nut-Free Muesli Bars

January 21, 2014 · 50 Comments

Muesli Bars

This is such an easy and tasty recipe that is perfect for lunch boxes.Β 

I guess they aren’t really ‘muesli’ bars as they don’t contain oats! But you can certainly use oats instead of quinoa if you like.

Quinoa (pronounced KeenWah) is incredibly nutritious – it’s very high in protein. Combined with all the seeds and eggs, these bars will have you fuelled up and ready to go!

HOT TIP: You can use any combination of dried fruits,nuts and seeds – as long as the mixture you add to the eggs equals 5 cups.

 

 

Gluten-Free, Nut-Free Muesli Bars

 

Vital Stats: gluten free, grain free, dairy free, nut free, refined sugar free

Okay, so this is what you need:

1/2 cup organic quinoa, dry

1 cup dried apple

1 cup organic sultanas

1/2 cup dried organic figs

1/2 cup organic sunflower seeds

1/2 cup organic pumpkin seeds (pepitas)

1/2 cup organic shredded coconut

1/4 cup organic chia seeds

1/4 cup organic sesame seeds

3 organic, free range eggs

2 tablespoons organic maple syrup or honey (optional)

2 teaspoons organic ceylon cinnamon

2 teaspoons organic vanilla extract

 

Hot tip:Β choose organic dried fruit where you can, as it doesn’t contain preservatives.

 

Okay, so this is how you do it:

Preheat the oven to 160Β° celsius. Line a slice tray with a non-toxic baking paper.

Rinse the quinoa really well (I soak for a bit and then rinse). This is really important as quinoa has a bitter saponins that coat it and need to be removed.

Cook the quinoa in a saucepan with 1 cup of filtered water. It will take about ten minutes. You will know it’s cooked because it becomes translucent.

HOT TIP: Make extra quinoa and store it in the fridge or freezer. It’s fantastic added to a salad or used instead of rice.

Cool the quinoa right down (you don’t want scrambled eggs)!

Chop the apple and figs. You can use the food processor or thermomix to do this.

Mix all the ingredients together well. I like to get my hands in and give it a good massage!

Press it firmly down into the slice tin and bake for 25-30 minutes or until cooked.

I cover the slice halfway through the cooking time with some baking paper so it doesn’t burn on top.

Cool on a wire rack before slicing with a bread knife into bars.

These freeze really well, so make a double batch and you will always have some on hand!

Makes about 12 large bars.

 

Want more?

Check out my 10 Healthy Muesli Bar recipes.

 

 

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Filed In: FOOD / Tagged: apple, bars, dairy-free, figs, gluten-free, grain free, healthy lunch box, healthy snack, kid's food, kid's snack, lunch box, lunch box slice, lunchbox, muesli, muesli bar, muesli slice, no nuts, nut free muesli bar, nut-free, protein bar, quinoa, quinoa bar, refined sugar-free, slice, snack, snack bar

Comments

  1. Tessa Rickard says

    January 21, 2014 at 3:02 pm

    Great recipe thanks! Any egg alternatives? Egg gives my son eczema.

    Reply
    • Natural New Age Mum says

      January 21, 2014 at 3:09 pm

      You could try it with some chia or flax egg? I don’t do a lot of egg free cooking sorry. πŸ™‚

      Reply
      • Tessa Rickard says

        January 21, 2014 at 3:11 pm

        I wish I didn’t have to either! Yes good idea thanks.

        Reply
    • Amanda says

      January 22, 2015 at 12:03 pm

      Try it with mashed banana instead.

      Reply
  2. Melissa says

    January 21, 2014 at 6:17 pm

    I have all the ingredients in my cupboard now except I have quinoa flakes, do you think it would work if I substituted? Does it expend? Would I need to use more?

    Reply
    • Natural New Age Mum says

      January 21, 2014 at 6:22 pm

      I think you would need more liquid because the flakes will soak it all up πŸ™‚

      Reply
      • Melissa says

        January 22, 2014 at 6:39 pm

        All good I just found I actually had it in the cupboard, so will give it a go like the recipe. Thank you.

        Reply
  3. Alisha says

    January 21, 2014 at 7:42 pm

    These sound amazing! And look pretty good too, deffo giving them a whirl πŸ™‚

    Reply
    • Natural New Age Mum says

      January 22, 2014 at 10:33 am

      Let me know what you guys think πŸ™‚

      Reply
  4. Jo (down to eath mother) says

    January 21, 2014 at 10:30 pm

    Yum! Always love a good muesli recipe, I’m definitely going to try this one out on the kids and hubby – they’re not natural-born quinoa eaters, but I reckon they’d go for this… Thanks!

    Reply
    • Natural New Age Mum says

      January 22, 2014 at 10:32 am

      I found the maple syrup just hides the distinctive quinoa taste! πŸ™‚

      Reply
  5. Preeti jain says

    January 22, 2014 at 1:01 am

    Has anyone tried these? Please share how these turned out if anyone have tried eggless version

    Reply
  6. Peter says

    January 22, 2014 at 8:26 pm

    I have not used quinoa before and I like to test out different things. Not because I need to but because there are often lots of hidden flavours and it mixes it up. I will get this a go, and also see if the kids like it.

    Reply
    • Natural New Age Mum says

      January 22, 2014 at 8:38 pm

      HI Peter, let me know what you think! The quinoa is such a great product – the high protein really is filling!

      Reply
  7. Belle says

    January 24, 2014 at 6:42 pm

    These sound amazing!!
    Do you have ideas on what I could substitute for the quinoa?

    Reply
    • Natural New Age Mum says

      January 27, 2014 at 12:45 pm

      Just oats would be okay πŸ™‚

      Reply
      • Vicky says

        May 7, 2014 at 1:37 pm

        Hi, if I use oats instead of quinoa would you soak them or cook them too or just use raw. Thanks

        Reply
        • Natural New Age Mum says

          May 7, 2014 at 4:41 pm

          I would just use raw Vicky πŸ™‚

  8. Tessa Rickard says

    January 27, 2014 at 11:59 am

    I am about to try this recipe using Chia meal instead of eggs, its 1 tbs to 3 tbs of water for each egg substitution.

    Reply
    • Natural New Age Mum says

      January 27, 2014 at 12:43 pm

      Let me know how you go πŸ™‚

      Reply
      • Tessa Rickard says

        January 27, 2014 at 7:50 pm

        It was pretty good actually! I imagine it is about 25% more crumbly than the example you have photographed but I am pleased with the result. I didn’t have figs or apples so I didn’t follow the recipe exactly but I kept to the five cups as you recommended. Thanks for another great recipe πŸ™‚

        Reply
        • Natural New Age Mum says

          January 28, 2014 at 10:28 am

          Thanks for the feedback Tessa – I guess it does depend on how soft and squishy the fruit is too! Figs tend to go like a paste so that might have held it together better ! πŸ™‚

  9. Barbara says

    January 29, 2014 at 8:58 pm

    Have yours turned up crunchy or chewy? I made some changes to the ingredients, mostly added nuts and they are quite chewy. I prefer musli bars to be crunchy so I wonder if longer baking would achieve that. I baked mine on 160 C (not fan forced) for 30 mins

    Reply
    • Natural New Age Mum says

      January 29, 2014 at 9:30 pm

      the eggs make it more like a slice I guess – the really crunchy muesli bars use a lot of honey and butter to go crunchy πŸ™‚

      Reply
      • Barbara says

        February 1, 2014 at 7:22 pm

        Thank you, my kids liked it. I will probably try it with oats next time for something different but the mixture was so yummy I couldn’t stop eating it ever before baked. (Without the raw eggs)

        Reply
  10. Michele says

    February 1, 2014 at 11:58 am

    I didn’t have any dried apples or figs and my daughter is egg-intolerant. I subbed dates for the figs and made applesauce which I mixed with chia seeds (3x tbsp applesauce to 1tbsp chia for each egg) to sub for the eggs. Worked out very nicely. Thanks for the recipe! πŸ™‚

    Reply
    • Natural New Age Mum says

      February 1, 2014 at 1:52 pm

      thanks for the variations Michele – great to know the egg sub works!! x

      Reply
  11. floodproofmum says

    February 2, 2014 at 8:58 am

    Another great recipe. I love your blueberry breakfast slice so will be giving this a go πŸ™‚

    Reply
    • Natural New Age Mum says

      February 3, 2014 at 1:22 pm

      Let me know what you think FPM! πŸ™‚

      Reply
  12. NannyShecando says

    February 2, 2014 at 9:29 am

    Thanks for the egg variations. These are on my to-do list for today. Yum!

    Reply
  13. Mums Take Five says

    February 2, 2014 at 6:58 pm

    Yum Sonia! i bet these are so satisfying too so you’d only need small pieces. Handy to take to the park or outings.
    Thanks for joining our “Sunday Brunch @ Mums” xx

    Reply
  14. Emma Fahy Davis says

    February 2, 2014 at 8:07 pm

    These look so good!

    Reply
  15. Declutterbug says

    February 2, 2014 at 9:06 pm

    I have got to try these for the school lunch box! they sound like they’d keep you going!

    Reply
    • Natural New Age Mum says

      February 3, 2014 at 1:21 pm

      they sure do!!

      Reply
  16. Shelley @ MoneyMummy says

    February 4, 2014 at 12:07 pm

    Such a great idea – my daughter is wheat intolerant so these are perfect for us! Also I love that you can freeze them! Popping over from brunch at Mums!

    Reply
    • Natural New Age Mum says

      February 4, 2014 at 12:16 pm

      HI Shelley! I hope you like them. Thanks for stopping by!

      Reply
  17. mikhaila says

    March 23, 2014 at 11:27 am

    hi! just wondering what consistency we are going for after 25 mins in the oven? mine was very soft at that point…ended up leaving for an hour…however i did soak the seeds before hand so may have added some water volume….cooling on the rack now…not sure how they will go!! thanks!

    Reply
    • Natural New Age Mum says

      March 24, 2014 at 10:44 am

      yes, I think the soaking will have changed the texture and affected the cooking time – they are supposed to be quite firm πŸ™‚

      Reply
  18. Bea says

    April 27, 2014 at 5:23 pm

    Going to have to try this, thank you for the recipe! I’m having to try going GF because my body breaks out something terrible with acne (some as big as a thumbnail!). I am always on the lookout for great GF recipes that don’t have 1000 hard-to-get and/or incredibly expensive ingredients. Thanks so much again for the great recipes! πŸ™‚

    Reply
    • Natural New Age Mum says

      April 28, 2014 at 10:23 am

      I know the feeling Bea – I get bad skin from eating wheat, so I keep away from it!

      Reply
  19. Jennifer Baker says

    February 7, 2015 at 3:28 pm

    Just wondering what colour quinoa I should use? I have red quinoa in my cupboard…

    Reply
    • Natural New Age Mum says

      February 10, 2015 at 3:25 pm

      It can be all different colours! Red quinoa is fine! πŸ™‚

      Reply
  20. tammie says

    January 17, 2016 at 8:11 pm

    hi i need to take out the sesamee seeds would doubeling the quantity of chai seeds work ok ?
    A little boy in my sons class has a very bad allergy to nuts and sesamee seeds.

    Reply
    • Natural New Age Mum says

      January 18, 2016 at 5:02 pm

      Hi Tammie, any seed would work fine πŸ™‚

      Reply
  21. Benita says

    November 8, 2016 at 6:52 am

    I have some cooked quinoa but not sure how to convert that to what it would have been dry. Also, have you tried it with Chia eggs instead of egg?

    Reply
    • Natural New Age Mum says

      November 8, 2016 at 2:34 pm

      Hi Benita! It usually doubles, so I would say around about 1 cup of cooked. Sorry haven’t tried it with the chia egg but I can’t why it wouldn’t work as the eggs are to bind not to rise. πŸ™‚

      Reply

Trackbacks

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