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Looking for a delicious and nutritious snack that’s allergen-friendly? These Toasted Pumpkin Seed & Maple Bars are a delicious crunchy, salty, and sweet option that are so tasty they are guaranteed not to last long. Packed with the rich, nutritious flavors of toasted pumpkin seeds and caramelized maple syrup, these bars are not only easy and quick to make, but also are refined sugar-free and cater to a wide range of dietary needs.
As someone with a peanut allergy, finding nutritious options that are safe from cross-contamination can be challenging, so when I look for crunchy options I tend to prefer seeds over nuts (that are more likely to have peanute cross contamination!) — the flavor and texture of pumpkin seeds are perhaps my favorite option personally. With a little warmth over the stove, they ‘pop’ not too dissimilarly to popcorn and this gives them a nice lightness and airiness that adds to their crunch. Paired with maple syrup and cinnamon, it’s a match made in heaven and has a nostalgic flavor that brings me a feeling of comfort and joy.
Personally I found this recipe tasted so delicious it was really hard to eat in moderation considering I need to eat relatively low FODMAP (which this is not unless you keep to a very small serving size!) and low nickel (pumpkin seeds can be relatively high in nickel) – technically, pumpkin seeds and dates are considered low FODMAP in very low servings, and maple syrup is also low FODMAP when limited to servings of 2 tbsp or less. Again, it’s all about the serving size!
Pumpkin seeds are a really fantastic ingredient since they are not only a rare allergen but they have a really rich nutritional profile. Each bar is packed with 123 mg of magnesium, which supports muscle and nerve function, and 726 mg of potassium, which helps maintain healthy blood pressure levels. They also provide 5 g of protein, aiding in muscle repair and growth, and 7 g of dietary fiber, promoting digestive health.
Ingredients:
- 1 cup Pepitas (pumpkin seeds)
- 2 tbsp Nuttelex (or coconut oil, optional)
- 1/2 cup Pitted Dates
- 1/4 cup Maple Syrup (organic, 100%)
- 1 tsp Ground Dutch Cinnamon
- 1/2 tsp Himalayan Salt
Always be sure to double check ingredients if you have allergies, as seeds and dates as the above are commonly manufactured with other allergens like nuts and dairy.
Instructions:
- Finely chop the dates and remove any seeds if necessary.
- In a pan, melt the Nuttelex (or coconut oil) over medium-low heat. Add the pumpkin seeds and toast them, stirring regularly, until they turn slightly golden and you hear popping sounds (about 5 minutes).
- Add the chopped dates and cinnamon to the pan, stirring to combine. Set the mixture aside.
- In the same pan, add the maple syrup and Himalayan salt. Caramelize the syrup over medium heat until it becomes bubbly (about 2-3 minutes), but be careful not to let it burn.
- Combine everything back in the pan, stirring until the seeds are well-coated with the syrup.
- Transfer the mixture onto a parchment-lined baking sheet, spreading it evenly. Let it cool at room temperature for about 1 hour, then refrigerate overnight to set.
- Once fully set, cut into bars of your desired size.
Optional: For an extra treat, add dairy-free dark chocolate, extra seeds, nuts, dried fruits, or shredded coconut before toasting the pumpkin seeds.
Enjoy your delicious, crunchy, and nutritious Toasted Pumpkin Seed & Maple Bars! Stick to 1-2 servings per day to maintain the low FODMAP benefits.
For an extra treat, consider adding dairy-free dark chocolate. You can also mix in other preferred nuts, seeds, dried fruits, or shredded coconut before toasting. These bars are not only delicious but also provide a healthful and allergen-free snacking option. Enjoy them as a delightful and nutritious treat while sticking to 1-2 servings a day to maintain their low FODMAP benefits.
This recipe is super sweet but completely refined sugar-free, as well as nut-free, and can be enjoyed by many with dietary restrictions. Just remember, always read labels carefully as some seeds and dates might be processed in facilities with other allergens.
Enjoy these bars as a quick snack, a breakfast on-the-go, or a healthy dessert option that fits into your allergen-friendly lifestyle. Don’t hesitate to try this recipe and indulge in these tasty bars, just remember to savor them in moderation!
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Best Toasty Pumpkin Seed & Maple Bars (Nut Free & Allergen Friendly)
This recipe has no refined sugar but it will still help your sweet tooth!
Ingredients
- 1 cup Pepitas (pumpkin seeds)
- 2 tbsp Nuttelex or coconut oil, optional
- 1/2 cup Pitted Dates
- 1/4 cup Maple Syrup organic, 100%
- 1 tsp Ground Dutch Cinnamon
- 1/2 tsp Himalayan Salt
- Optional: Dairy-free dark chocolate extra nuts, seeds, dried fruits, or shredded coconut
Nutrition
Serving: 26gCalories: 180kcalCarbohydrates: 20gProtein: 5gFat: 9gSaturated Fat: 1.5gPolyunsaturated Fat: 2.5gMonounsaturated Fat: 4gSodium: 50mgPotassium: 250mgFiber: 4gSugar: 12gCalcium: 20mgIron: 2mg
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