These crunchy, little nut bar bites are the perfect on the go snack. Using only a few natural ingredients, they’re nutritious and so easy to make.
Guest Post
Hi! I am Rachel and A Small Cup of Sugar is my baking creation.
I began writing a cookbook to record my mother’s treasured recipes and in the process discovered my great passion for baking. Bringing together simple ingredients with the help of my Thermomix to create delicious food has become a love of mine. Whether it’s to nourish or indulge, you can find me in the kitchen preparing something to share with my family and friends.
I would love you to click on the logo and visit me at a Small Cup of Sugar. I'm sure you will find a recipe or some baking inspiration.
Thank you Rachel for stopping by and sharing your Nut Bar recipe. Readers can see more of Rachels creations on her social media sites so please go over and say hi 🙂
Thinkfood Munch has a line of nut bars my family and I enjoy. I would often pop a bag or two of these into my grocery trolley as they make a healthy and tasty snack. The other day I discovered our snack supply had dwindled but I had an abundance of seeds and nuts in the pantry. I decided to have a go at making my own nut bar. The homemade nut bites ticked all of the boxes. They were so easy to make and significantly more economical. Best of all, they were equally moreish and crunchy even without adding any cane sugar.
What are Munchy Nut Bites?
Simply nuts and seeds coated in rice malt syrup and slow-roasted to form crunchy, bite-sized, portable snacks. The nuts and seeds are packed with nutrients and healthy fats and the touch of sweetness is enough to satisfy the afternoon cravings. They’re a great snack because they're relatively low in carbohydrates but rich in fats and protein, vegan-friendly, gluten-free, and fructose free.
Can I make these into Muesli Bars?
This recipe makes a great muesli bar for older kids. Rather than having to cut the bars into little pieces (which can be tedious), just press them into a bar mould and bake. It's super easy and suits primary school-aged kids so much more than smaller chunks.
Nut Bar Substitute Products
The recipe only has three components; rice malt syrup, nuts and seeds. The nuts and seeds can be varied to accommodate your preferences based on what you have on hand.
- Honey or maple syrup can be used instead of rice malt syrup for a sweeter alternative. Maple syrup does not need to be warmed before adding the nuts and seeds. It isn’t as thick and sticky as rice malt syrup however the end result will be a little more crumbly.
- Nuts & Seeds - You can use whatever nuts, seeds, or combination of nuts and seeds you like. Keep the quantity to approximately 3 cups. The smaller nuts and seeds help the bites to bind together. If you are just using larger nuts, such as whole almonds, cut some of them into smaller chunks. You can also add some dried fruit such as cranberries, sultanas, or dried blueberries for some extra sweetness.
Step by Step Nut Bars
- Making the bars is as simple as heating the rice malt.
- Combining the dry ingredients.
- Pressing into a bar tin or baking tray.
- Baking
- Cutting
- Eating!
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More Lunchbox Ideas
If your looking for something else to pack in the lunchbox take a look at these Vegemite Scrolls or my Zucchini & Bacon Slice. Both are a favourite in our house 🙂
If you are like us and have Weetbix crumbs left over at the bottom of the packet you may want to try my no-bake Weetbix Slice.
Healthy Nut Bar Recipe Thermomix
Equipment
- Oven
Ingredients
- 90 g rice malt syrup ¼ cup
- 160 g whole almonds 1 cup
- 150 g natural cashews 1 cup
- 75 g sunflower seeds ½ cup
- 85 g pumpkin seeds ½ cup
- 30 g sesame seeds ¼ cup
Instructions
- Preheat oven to 150°Celsius. Grease 20cm square cake tin and line with baking paper, or a mini loaf tin.
- Place rice malt syrup into TM bowl. Heat 5 minutes/50°C/Speed 3.90 g rice malt syrup
- Add nuts and seeds. Mix 10 seconds/Reverse/Speed 3 (to evenly coat in rice malt syrup).160 g whole almonds, 150 g natural cashews, 75 g sunflower seeds, 85 g pumpkin seeds, 30 g sesame seeds
- Press mixture firmly into prepared pan.
- Bake for 40 minutes or until golden. Cool for 15 to 20 minutes until firm enough to cut.
- If in the mini loaf tin, wait unitl completely cooled and simply turn out.
- Remove slice from tin and cut into 3cm squares. Cool completely before storing in an airtight container.
Notes
Nutrition
I hope you have enjoyed this story. Feel free to leave a comment or start a discussion. If you have made a dish from this site I would love to know what you thought!
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Thank you for stopping by,
Happy Cooking
j xx
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Mrs M says
So delicious and crunchy as promised in the recipe. I don't have a Thermomix so i heated the rice malt syrup on the stove until boiling and then I added the nut mixture (with a pinch of salt), transferred to a baking tin and in the oven for 40mins. You definitely need to use rice malt syrup to ensure the bars harden up. I have made variations of this in the past using honey and butter to bind the mix together but it always ended up crumbly no matter what.
Julie Carlyle says
Hi Mrs M
Well done on making this nut bar without the Thermomix. I am so pleased you were able to translate it for regular cooking. You are absolutely correct, it is the rice malt syrup which allows the bars to harden.
Happy Cooking
Julie
Hayley Shmayley says
What a great recipe! I don't have a TM but easy to do on the stove and a huge hit every single time. The first time I made it I just pressed it into a baking tin and cut it into bars when it was cooling. I now use silicone mini loaf trays I found at Kmart and its so much easier and looks so professional. Thanks for sharing this cracker of a recipe
Julie Carlyle says
Hi Hayley
Thank you so much for coming back and letting me know you have made these on the stove top! I will have to do the same and write the instructions.
Happy Cooking
J
Helene Connor says
Another sensational recipe from Julie! These nut bars are the bomb! So good with a coffee and make for a yummy breakfast treat on the go. I highly recommend this recipe and I’m about to make another batch.
Julie Carlyle says
Hi Helene
I am so pleased you enjoyed these bars, I find them so tasty too. I’m also so pleased you came back and left a message. It’s so nice to know people are cooking my recipes and enjoying them.
Julie
Xx
Anita says
Thank you, Ive love Munchies and usually try to buy them on special but cant always. Decided to look online that uses the ingredients of almonds and rice malt syrup used in Roasted Almons Munchies recipe. Im going to try out this recipe, thank you!
Julie Carlyle says
My Pleasure Anita, I hope you enjoy the recipe
Julie xx
Heather Waring says
They look delicious. Can the rice malt syrup be substituted for anything else?
Julie Carlyle says
Hi Heather
I'm sorry rice malt syrup is the best sweetener to use in the recipe It is important to bind the ingredients whilst providing sweetness. You should be able to find the product in most Coles or Woolworths shops.
Julie xx
Katy Pascall says
We make these every week! Thanks for the delicious and simple recipe
Julie Carlyle says
Awesome Katy!
Thank you so much for coming back and commenting 🙂
Julie
Sara says
I made these - and they were all gone in a flash! So delicious. Best nut bars ever - better than any bought ones and super healthy. Such a simple and easy recipe. Thank you.
Julie Carlyle says
Oh Sara
I am so pleased you enjoyed the recipe xxx
It really makes my day to know that people are trying my recipes and enjoying them.
Julie
anne says
wonderful taste!!! They come out just like in the photos
Janelle says
Can I use honey instead of rice malt syrup?
Ash says
How long can these be stored in the refrigerator please?
Julie Carlyle says
Hi Ash
The healthy nut bars will keep for a month or more in the fridge.
Happy Cooking
Julie
Meghan Grant says
Can dried cranberries be added to this?
Julie Carlyle says
I haven't tried adding dried fruit to the nut butter but I think it would add a lovely natural sweetness.
Happy Cooking
j
The Grain Thai says
Awwww.... this receipe made my day it is such a delicious one.
Julie Carlyle says
Thank you so much!! That is so kind 🙂
Julie
tusmore pizza says
Its very delicious and yummy.. I cant wait to try this.
Kirra Shop at Kirra Shores says
wow this is looking yummy i ll prepare this for my kids nice recipe thanks for sharing
Julie Carlyle says
Fabulous Lucy 🙂 Thanks so much for coming back and commenting.
Happy Cooking
J