Name: Healthy Nut Bar Recipe Thermomix
Prep time: 5 min
Cook time: 45 min
Total time: 50 min
Ingredients: 90 g rice malt syrup (1/4 cup); 160 g whole almonds (1 cup); 150 g natural cashews (1 cup); 75 g sunflower seeds (1/2 cup); 85 g pumpkin seeds (1/2 cup); 30 g sesame seeds (1/4 cup)

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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.

Nut bar in a brown lunch bag on a marble background

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.

Bars baking tray from the mixshop on a white background

Mini Loaf Baking Tray

12 bar nonstick mini loaf Baking tray. This silicone mini loaf pan gives you flexible, food-safe silicone with a steel-reinforced frame and handles. This makes it more stable to transfer your batter-filled pan into the oven without any spills.  You will love the way it effortlessly releases your baked goods every time.
This mini loaf tray is perfect for baking sweet or savoury items for work or school.
Click here for the Mixshop

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!

Three images showing the step to make nut bars

I share loads of great recipes on the page. Our community group page is a fabulous place to ask questions and share images of recipes you have made! It helps inspire others to cook new and interesting dishes.

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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

Rachel Gray

Delicious Healthy Munch Nut Bars - These crunchy, little nut bar bites are the perfect on the go snack. Using only a few natural ingredients, they’re nutritious & so easy to make. Thermomix recipe #Thermomix #nutbar #nutbarrecipe #lunchbox #snack

Print Recipe

Prep Time 5 mins

Cook Time 45 mins

Total Time 50 mins

Course Healthy, Snack

Cuisine American, Australian

Servings bites

Calories 77 kcal

Equipment

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

Recipe Notes

Cutting the bites when they have cooled but not completely set prevents them from crumbling.

Use a large kitchen knife and a firm chopping motion to cut into squares.

Bites can be stored at room temperature but they will be crunchier if stored in the refrigerator.

Nutrition

Serving: 20gCalories: 77kcalCarbohydrates: 4gProtein: 3gFat: 6gSaturated Fat: 1gSodium: 2mgPotassium: 86mgFiber: 1gSugar: 2gVitamin C: 0.1mgCalcium: 23mgIron: 0.8mg

Keyword Baking, Healthy snack, Nut bar, Nut bites, snack bar

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Thank you for stopping by,

Happy Cooking

j xx

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From time to time I recommend kitchen products and ingredients. These are always items I use and love! When I share a link to a product you can rest assured that I have tested the item and genuinely love it! If you follow my link and purchase the item in some cases I will receive a commission for the referral.
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Comments

Helene Connor says

February 04, 2023 at 2:18 pm

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
  
  February 04, 2023 at 4:52 pm
  
  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

March 04, 2022 at 2:18 pm

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
  
  March 05, 2022 at 2:28 pm
  
  My Pleasure Anita, I hope you enjoy the recipe
  Julie xx
  
Heather Waring says

October 03, 2021 at 8:12 pm

They look delicious. Can the rice malt syrup be substituted for anything else?

- Julie Carlyle says
  
  March 05, 2022 at 2:35 pm
  
  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

September 18, 2021 at 10:32 am

We make these every week! Thanks for the delicious and simple recipe

- Julie Carlyle says
  
  September 20, 2021 at 1:07 pm
  
  Awesome Katy!
  Thank you so much for coming back and commenting 🙂
  Julie
  
Sara says

April 22, 2021 at 3:46 pm

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
  
  April 23, 2021 at 8:22 am
  
  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

October 21, 2020 at 3:59 pm

wonderful taste!!! They come out just like in the photos

Janelle says

March 09, 2020 at 3:09 pm

Can I use honey instead of rice malt syrup?

Ash says

January 27, 2020 at 12:16 pm

How long can these be stored in the refrigerator please?

- Julie Carlyle says
  
  February 12, 2020 at 3:36 pm
  
  Hi Ash
  The healthy nut bars will keep for a month or more in the fridge.
  Happy Cooking
  Julie
  
Meghan Grant says

October 24, 2019 at 4:24 pm

Can dried cranberries be added to this?

- Julie Carlyle says
  
  December 24, 2019 at 11:03 am
  
  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

June 07, 2019 at 10:16 pm

Awwww.... this receipe made my day it is such a delicious one.

- Julie Carlyle says
  
  June 08, 2019 at 5:40 pm
  
  Thank you so much!! That is so kind 🙂
  Julie
  
tusmore pizza says

June 04, 2019 at 8:57 pm

Its very delicious and yummy.. I cant wait to try this.

Kirra Shop at Kirra Shores says

May 28, 2019 at 5:26 pm

wow this is looking yummy i ll prepare this for my kids nice recipe thanks for sharing

- Julie Carlyle says
  
  June 02, 2019 at 5:02 pm
  
  Fabulous Lucy 🙂 Thanks so much for coming back and commenting.
  Happy Cooking
  J

Healthy Nut Bar Thermomix Recipe

What are Munchy Nut Bites?

Can I make these into Muesli Bars?

Mini Loaf Baking Tray

Nut Bar Substitute Products