NUT-FREE SUNBUTTER PROTEIN BARS
(MACRO-VERIFIED)
Protein
16G
Calories
230
Prep Time
10M
Bake Time
20M
These nut-free sunflower seed butter protein bars are a safe and delicious choice for those with nut allergies, delivering a satisfying 16 grams of high-quality protein per serving to support muscle recovery and keep you fueled throughout the day. Packed with wholesome ingredients, they offer a perfect balance of macros—protein, healthy fats, and complex carbs—making them an excellent option for post-workout refueling or a convenient on-the-go snack. The bars boast a chewy, slightly crunchy texture with a rich, nutty flavor from the sunflower seed butter, complemented by hints of sweetness and a hint of saltiness that keep each bite irresistible. Their no-bake-chocolate-peanut-butter-bars.html" class="text-brand-600 hover:text-brand-700 font-semibold" title="No-Bake Chocolate Peanut Butter Bars">no-bake nature makes preparation quick and easy, while their dense, satisfying consistency makes them ideal for meal prep or storing in the fridge for a grab-and-go boost. These bars are naturally gluten-free, and vegan variations can be achieved by using plant-based sweeteners and binders. For best results, make sure to evenly press the mixture into the pan to ensure uniform texture and chill them thoroughly to set properly. Whether you're fueling a busy day, recovering from a workout, or seeking a nut-free treat, these bars are a versatile, nutritious choice that won’t disappoint. All nutrition data is verified using USDA FoodData Central for accuracy.
GET THE PRINTABLE PACK
Includes shopping list (grams), freezer guide, and the substitution matrix PDF.
INGREDIENTS
ingredient(s) swapped
Hydration adjustment: ml liquid
-
Originally:
Swap with:
Nutrition Change (per serving):
Nutrition Facts
Updated with substitutions
12 servings per recipe
Serving size
1 bars
Amount per serving
Calories
230
Total Fat 13g
17%
Total Carbohydrate 22g
8%
Dietary Fiber 5g
18%
Total Sugars 9g
Protein 16g
32%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Verified using USDA FoodData Central
INSTRUCTIONS
Line an 8x8 inch pan with parchment paper.
In a large bowl, mix together the sunflower seed butter and honey.
Add the protein powder and rolled oats, and mix until a dough forms.
Press the dough evenly into the prepared pan.
Sprinkle the sunflower seeds on top and press them in gently.
Refrigerate for at least 30 minutes before cutting into 12 bars.
TROUBLESHOOTING
My bars are too dry
Try adding 1-2 tablespoons more liquid (milk, yogurt, or egg whites). Also ensure you're not over-measuring the protein powder - use the scoop and level method.
They didn't rise properly
Check your baking powder is fresh (test by adding to hot water - it should bubble vigorously). Also, don't overmix the batter as this can deflate the air bubbles.
The texture is rubbery
This usually means too much protein powder or overbaking. Reduce baking time by 2-3 minutes and check doneness with a toothpick.
SUBSTITUTIONS
| Original | Substitute | Notes |
|---|---|---|
| Whey Protein | Casein, Plant Blend | May need +10ml liquid |
| Greek Yogurt | Cottage Cheese, Skyr | Blend smooth first |
| Egg Whites | Flax Egg, Aquafaba | For vegan option |
| Oat Flour | Almond Flour, Coconut Flour | Coconut: use 1/3 amount |
TRY THESE NEXT
PROTEINBARS STARTER PACK
Get our best protein bars recipes in one free download.
EXPLORE MORE PROTEIN RECIPES
Discover delicious macro-verified recipes from our sister sites
WANT MORE RECIPES?
Get our free starter pack with 5 essential protein bars recipes.
GET FREE STARTER PACK