CRUNCHY OAT + NUT BARS (vegan, df, low FODMAP friendly, gf option)

CRUNCHY OAT + NUT BARS (vegan, df, low FODMAP friendly, gf option) 

  •  ¼ C maple syrup or honey  
  • ¼ C (60g) nut butter 
  • 1 tbsp (15g) butter or coconut oil  
  • ½ tsp vanilla extract 
  • ½ C nuts, roughly chopped – I used walnuts 
  • ½ C seeds  
  • ½ C rolled oats  
  • à basically, you need 1 ½ cups of dry ingredients  
  • Pinch of salt 
  • ½ tsp cinnamon  


  1. Melt wet ingredients over a medium heat until combined 
  2. Combine dry ingredients in a large bowl, then pour over wet mixture.  
  3. Stir until everything is coated in the sticky, wet mixture. Any dry spots will be where the bars crumble when cut later 
  4. Press firmly into a lined baking tin – don’t worry if it doesn’t reach the sides.  
  5. Bake at 180C for 10-15 minutes until golden, and no longer soft when touched. This means the sugar has caramelised and started to harden.  
  6. Cool completely before slicing with a sharp knife. If you get some crumbly bits, pop them in a container to use as a crunchy topper! 
  7. Store in an airtight container in the fridge. 

 Recipe notes:  

  • If the mixture seems too dry or crumbly, add a little more nut butter or maple syrup.  
  • It is best to chop the nuts, as smaller pieces will stick together better. 


I’m Kathy – a student dietitian from Auckland, New Zealand. 

I am passionate about showing people that healthy eating can be simple, delicious and part of a balanced lifestyle which includes all your favourite foods. 

As a future dietitian, I want to help people enjoy food while also optimising their health and wellbeing. I am in my final year of my Master’s degree, and when I’m not on placement at the hospital, I will probably be doing something food-related! 

Whether that is eating out, watching documentaries about food from different cultures or creating recipes for my Instagram page @balanceyourplate.

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