High-fibre muesli bars

Keep hunger pangs at bay with these satisfying, nut-free muesli bars. If you like, you can dress them up with a sprinkling of your favourite ingredients (see variations below).

Serves: 14

Time to make: 30 mins , plus 15 mins cooling

Hands-on time: 5 mins

Ingredients

More weights & measures

1½ cups rolled oatsoatmeal uncookedX
¾ cup desiccated coconut
1 tablespoon chia seeds
1 tablespoon linseeds
¼ cup pepitas
1 teaspoon ground cinnamon
¼ cup honey
¼ cup light-flavoured oil (such as canola)
2 eggs, lightly beaten

Instructions

Stay Awake

1 Preheat oven to 160°C. Line base and long sides of a 16 x 26cm rectangular slice pan with baking paper.

2 Place oats, coconut, chia seeds, linseeds, pepitas and cinnamon in a large bowl, mixing to combine. Place honey and oil in a small saucepan over medium heat, stirring to combine. Bring to the boil, then reduce heat to low and simmer for 2 minutes or until slightly thickened.

3 Add honey mixture to oat mixture, stirring to combine. Add eggs, stirring to combine.

4 Spoon mixture into prepared pan, pressing down firmly with the back of a spoon. Bake for 18–20 minutes or until golden. Cool completely in pan before slicing into 14 bars to serve

Variations

Peanut butter
Add ¼ cup peanut butter with honey and oil in step two. Reduce the number of eggs to one in step three. Sprinkle mixture with 2 tablespoons chopped peanuts in step four before baking.
Per bar: 809kJ (194cal), 4.6g protein, 14.1g fat, 4.6g sat fat, 11.2g carbs, 6.1g sugars, 2.9g fibre, 9mg sodium, 22mg calcium, 1mg iron

Choc chip and orange
Add ¹⁄³ cup small dark choc chips and finely grated zest of one orange at the end of step three.
Per bar: 685kJ (164cal), 3.4g protein, 11.2g fat, 4.3g sat fat, 11.8g carbs, 6.9g sugars, 2.5g fibre, 14mg sodium, 21mg calcium, 1mg iron

Cranberry and white chocolate
Add ¹⁄³ cup dried cranberries with honey mixture in step three and drizzle with 30g melted white chocolate at the end of step four once cooled, but before cutting into bars.
Per bar: 740kJ (177cal), 3.4g protein, 11.4g fat, 4.5g sat fat, 14.5g carbs, 9.5g sugars, 2.6g fibre, 16mg sodium, 25mg calcium, 1mg iron

Birthday cake
Add ¹⁄³ cup chopped dried apricots with honey mixture in step three and sprinkle with 2 teaspoons rainbow sprinkles before baking in step four.
Per bar: 683kJ (164cal), 3.4g protein, 10.6g fat, 4g sat fat, 12.4g carbs, 7.5g sugars, 2.8g fibre, 15mg sodium, 23mg calcium, 1.1mg iron

Apple pie
Add ¹⁄³ cup diced dried apples and 1 teaspoon mixed spice with oats in step two.

Nutrition Info (per serve)

Calories 154cal

Kilojoules 644kJ

Protein 3.3g

Total fat 10.6g

–Saturated fat 3.9g

Carbohydrates 10.5g

–Sugars 5.7g

Dietary fibre 2.5g

Sodium 14mg

Calcium 20mg

Iron 0.9mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.