Equipment
Ingredients
Main
- 165 g maple syrup
- 3 g salt
- black pepper
- 215 g almond butter
- 120 g quick-cooking oats
- 150 g chopped nuts
- 75 g pepitas
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 287 kcal
- Protein
- 9 g
- Carbohydrates
- 25 g
- Fat
- 19 g
- Fiber
- 5 g
- Sugar
- 10 g
- Sodium
- 279 mg
- Saturated Fat
- 2 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 10 g
- Polyunsaturated Fat
- 5 g
- Potassium
- 336 mg
- Calcium
- 99 mg
- Iron
- 1.6 mg
- Magnesium
- 125 mg
- Phosphorus
- 200 mg
- Zinc
- 2.2 mg
- Vitamin A
- 0 mcg
- Vitamin C
- 0 mg
- Vitamin E
- 5.4 mg
- Vitamin K
- 1 mcg
- Vitamin B6
- 0.1 mg
- Thiamin
- 0.10 mg
- Riboflavin
- 0.38 mg
- Niacin
- 1.6 mg
- Folate
- 24 mcg
- Water
- 6 g
Sources: USDA FoodData Central
Method
Line the bottom and sides of a 23cm (9-inch) square baking pan with parchment paper.
Combine the maple syrup, salt, and black pepper in a large saucepan over medium-high heat and bring the mixture to a boil.
Boil the syrup mixture for 2 minutes, stirring occasionally, until it thickens to a honey-like consistency.
Lower the heat, add the nut butter, and stir for 1 minute until the mixture is smooth and starts to bubble.
Remove the pan from the heat and stir in the oats, chopped nuts, and pepitas until all dry ingredients are evenly coated.
Press the mixture firmly and evenly into the prepared baking pan using a spatula.
Place the pan in the refrigerator for at least 1 hour until the slab is firm.
Remove the slab from the pan using the parchment paper and cut it into 12 equal bars on a cutting board.
Chef's Notes
- For a richer flavor, lightly toast the oats and nuts before adding them to the mixture. This also helps to reduce moisture and improve texture.
- Ensure the maple syrup mixture reaches a true boil and boils for the full 2 minutes to achieve the correct consistency for binding. Under-boiling will result in bars that are too soft and sticky.
- When pressing the mixture into the pan, use a piece of parchment paper or the bottom of a glass to get a very firm and even layer. This prevents crumbling when cutting.
- For easier slicing, chill the bars for an additional 30 minutes after the initial hour. A sharp, lightly oiled knife will also help create clean cuts.
Storage
Refrigerator: 14 days — Store in an airtight container.
Freezer: 3 months — Wrap bars individually before freezing.
Troubleshooting
Bars are too sticky or do not hold their shape
Cause: The maple syrup was not boiled long enough to reach the necessary thickness.
Fix: Store the bars in the freezer to maintain their structure.
Prevention: Ensure the syrup boils for a full 2 minutes until it reaches a honey-like viscosity before adding the nut butter.
Cultural Context
No-bake protein bars are a modern adaptation of traditional snack-making, evolving from simpler oat-based cookies and energy balls. They reflect a contemporary focus on convenient, portable nutrition, often favored by athletes and health-conscious individuals in North America.
