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Salted Pumpkin Seed Bars
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4.84 from 25 votes

Salted Honey Pumpkin Seed Bars

These Salted Honey Pumpkin Seed Bars make the perfect healthy snack! They're nut-free, gluten-free, paleo approved, and can easily be made vegan. Plus, they're so easy to make and require only 5 ingredients.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Snack
Cuisine: American
Keyword: gluten free, pumpkin seeds
Servings: 10
Calories: 188kcal
Author: Crystal Yentzen

Ingredients

  • 1 and ¾ cups pumpkin seeds* shelled
  • ½ cup oat flour*
  • ½ teaspoon salt*
  • cup honey or brown rice syrup for vegan
  • 1 and ½ tablespoons coconut oil*

Instructions

  • Preheat oven to 300°F (149°C). Line an 8 inch square baking pan with parchment paper, with enough overhang to remove bars from the pan. Set aside.
  • In a large bowl, mix together the pumpkin seeds, oat flour, and salt. Set aside.
  • Heat the honey and coconut oil in a small saucepan over medium heat. Stir together until coconut oil is melted and honey is heated through. Remove from heat.
  • Pour the honey mixture into the dry mixture and mix until well incorporated using a large spoon. It will seem dry at first but keep mixing.
  • Pour the pumpkin seed mixture into the parchment lined pan. Using the back of a large spoon that's been sprayed with non-stick spray, press the mixture into the pan until it's uniform.
  • Bake for 24-26 minutes or until the edges are lightly golden brown. Do not overbake, as they will dry out.
  • Allow to cool for 10 minutes, then remove the bars from the pan using the parchment paper and allow to cool completely (about an hour). They will harden as they cool.
  • Cut into 10 bars and enjoy!

Notes

  1. Pumpkin Seeds- You want to use shelled pumpkin seeds, also called pepitas. I used sprouted organic pumpkin seeds, although any shelled variety will work. 
  2. Coconut Oil- I used refined coconut oil. If you opt for non-refined coconut oil, your bars will have a hint of coconut flavor. 
  3. Oat Flour- You can buy oat flour at most supermarkets, or you make your own by blending old-fashioned oats in a blender until the oats become a fine powder (about 30 seconds to a minute). Store your oat flour in an air-tight container for up to three months. 
  4. Salt- The salt goes so well with the honey! I use ½ tsp, but you can reduce or omit the salt to your liking. 
  5. Store your salted honey pumpkin seed bars covered at room temperature for up to 5 days or in the refrigerator for up to 2 weeks. I wrap mine individually so I can easily grab one for an on-the-go snack. They can also be frozen for up to three months.

Nutrition

Calories: 188kcal | Carbohydrates: 16g | Protein: 7g | Fat: 12g | Saturated Fat: 4g | Sodium: 118mg | Potassium: 156mg | Fiber: 2g | Sugar: 9g | Calcium: 3mg | Iron: 2mg