Safe Protein Bars

Safe Protein Bars

Low-FODMAP and migraine-free protein granola bars that are also nut-free and gluten-free with a whopping 6.5 grams of protein per bar! A snap to make with kids.


Wow, it is tryingly hard to find a granola or protein bar that is free of my major triggers like chocolate, dried fruit, nuts, and these days - oats (if I have too many). A lot of oat-free bars call for brown rice cereal crisps (think snap crackle pop); yet these are high in FODMAPS (hard for some of us to digest). The good news is brown rice puffs taste very similarly and are low-FODMAP up to ½ cup servings. Many refined sugar-free bars use brown rice syrup, which is considered a fermented food and therefore a no-no for those of us who are prone to migraines. Maple syrup is a quick, low-FODMAP and migraine-friendly sweetener that I can get behind.

Now you and I can have a simple, carefree protein bar to grab when out an about. And this recipe is loaded with protein! I'm not a nutritionist nor a dietician; however, my calculations show that the protein content of these safe bars is 6.5 grams per bar! That's more than one egg!

P.S. This is a no-bake, no appliances recipe. There's only one step on the stovetop that does require adult supervision. That's right, grab the kids and put them to work in the kitchen! Hello, Niece-Nephew Squad, Auntie K needs you!


  • 1 Tbsp coconut oil, hardened, for coating
  • 1 ¼ cups brown rice cereal puffs
  • 1 cup quinoa flakes (I use Ancient Harvest quinoa hot cereal flakes as they are gluten-free)
  • 3 Tbsp ground flax seeds
  • ¼ cup unsweetened shredded coconut
  • ¼ cup hulled pumpkin seeds (also called pepitas, don't you just love that word?)
  • ¼ cup hulled sunflower seeds
  • â…” cup pure maple syrup
  • ½ cup sunflower seed butter (I use SunButter organic or no sugar added; the other butters by this brand have sugars, oil, and salt that I don't care for)
  • 1 tsp pure vanilla extract


  1. Using a clean paper towel, grease the interior base and sides of an 8X8 inch square baking pan with coconut oil. Cut two pieces of parchment paper to overlap the interior base and sides of pan. Press paper to stick into pan. Generously grease paper as well. Set aside.
  2. Into large bowl, add brown rice cereal puffs, quinoa flakes, flax seeds, coconut, pumpkin seeds, and sunflower seeds. Mix well using fork. Set aside.
  3. For this step, let's let the kiddos stand aside to watch as an adult does the work. Into a small saucepan over medium heat, add maple syrup. Bring to a boil and allow it to boil for another 1 minute; turn off heat. Syrup should thicken substantially.
  4. Add to hot, thickened syrup sunflower seed butter. Using fork, mix well.
  5. Add to hot liquid vanilla. Pour liquid into dry mix and combine well with fork.
  6. Using silicone spatula, pour mix into prepared pan. Press firmly to pan and form an even layer. Cover pan with plastic wrap.
  7. Place pan into refrigerator to chill for several hours.
  8. Once chilled, use parchment paper as handles to pull granola block out of pan. Transfer to cutting board. Cut granola block into eight bars (2 X 4 inches each). Place bars into a lidded storage container, and refrigerate until ready to eat.


  • These bars are a little fragile, so handle with care.
  • Bars stay fresh in refrigerator for up to 1 week in lidded storage container. I like to place each bar in a small plastic ziplock baggie so that I can simply grab and go!
  • Bars may be allowed to remain at room temperature for up to 8 hours before consuming (think: take with you on a field trip, errand, or to work).
  • For an extra crunch, add 2 Tbsp of Bukinis (overnight soaked buckwheat groats, drained, rinsed, drained, and then dehydrated in oven at 200 degrees for about 2 hours - bukinis recipe from my friend Lissy @lissyjuniper).
  • Each bar yields approximately 6.5 grams of protein.