These Pumpkin Oat Bars with Nuts and Seeds are a healthy, tasty, and filling snack or breakfast option. Made with whole oats, pumpkin, and a variety of nuts and seeds, these bars offer a nutritious blend of fiber, vitamins, and protein. Whether you’re looking for a quick snack, a breakfast on the go, or a post-workout bite, these bars are easy to prepare and customizable based on your preferences. Plus, they’re vegan-friendly, dairy-free, and can be sweetened naturally for a more wholesome option.

Full Recipe:

Ingredients:

1 cup oatmeal (rolled oats)
1 glass of warm water (approx. 200-250 ml)

1/2 pumpkin (about 400g), peeled and grated
1 tablespoon sweetener (optional, you can use honey, maple syrup, or your preferred sweetener)
1 teaspoon cinnamon (optional for added flavor)

A pinch of salt
3 tablespoons vegetable oil (optional, for a richer texture)
1 tablespoon sesame seeds

5-6 dried apricots, rinsed and soaked in hot water, then chopped
1 tablespoon chia seeds
1-2 tablespoons finely chopped nuts (walnuts, almonds, or pecans)

2 tablespoons of a mixture of nuts, seeds, and dried fruits (like sunflower seeds, flax seeds, raisins, or cranberries)
1 teaspoon baking powder
Parchment paper for baking

Step-by-Step Instructions:

Preheat the oven:
- Preheat your oven to 350°F (175°C). Line a baking tray with parchment paper to prevent sticking and ensure easy removal of the bars.
Prepare the oats:
- In a mixing bowl, combine 1 cup of oats with 1 glass of warm water. Let it sit for about 10 minutes until the oats absorb the water and become soft. This will make the bars chewy and help bind the ingredients together.
Prepare the pumpkin:
- Peel and grate the pumpkin half (about 400g). Set it aside. If using pre-cooked or pureed pumpkin, adjust the texture by mashing it slightly before combining with other ingredients.

Mix the dry ingredients:
- In a separate bowl, combine the cinnamon (if using), a pinch of salt, sesame seeds, chia seeds, chopped dried apricots, finely chopped nuts, and the mixture of nuts, seeds, and dried fruits. Stir in the baking powder as well.
Combine the wet and dry ingredients:
- Add the grated pumpkin to the softened oats. Then mix in the vegetable oil (if using), the sweetener (if you prefer a sweeter bar), and the dry ingredients prepared earlier. Stir everything together until well combined.
Shape the mixture:
- Once the mixture is evenly combined, pour it into the lined baking tray. Use a spatula or the back of a spoon to flatten and even out the mixture to form a thick layer.

Bake the bars:
- Place the tray in the preheated oven and bake for about 30-35 minutes, or until the bars are firm and golden on the edges. You can check for doneness by inserting a toothpick in the center; if it comes out clean, the bars are ready.
Cool and slice:
- Once baked, remove the tray from the oven and allow the bars to cool completely before slicing them into squares or rectangles. The cooling process helps the bars to firm up, making them easier to cut.
Optional garnish:
- For an extra touch of flavor, sprinkle more sesame seeds or chopped nuts on top before serving.

Cooking Tips:

Customizing the Recipe: Feel free to swap the dried apricots with other dried fruits such as raisins, cranberries, or figs. The same goes for the nuts—use what you have on hand or prefer, whether that’s almonds, pecans, or cashews.
Pumpkin Substitutes: If you don’t have fresh pumpkin, you can use canned pumpkin puree. Just ensure it’s not too watery. Sweet potato or butternut squash can also be used as alternatives.
Sweetness Levels: The amount of sweetener is entirely up to you. Since dried fruits add natural sweetness, you may skip additional sweeteners or adjust based on taste.

Adding More Crunch: For extra crunch, you can lightly toast the nuts and seeds before adding them to the mixture.

Storage:

Refrigeration: Once cut, these bars can be stored in an airtight container in the refrigerator for up to 5 days. They make for a perfect grab-and-go snack.
Freezing: You can also freeze these bars for up to 3 months. Simply wrap each bar individually in plastic wrap or place them in a freezer-safe container. Defrost at room temperature or microwave for a quick thaw.

Nutritional Facts (Per Serving, Approx. 1 Bar):

Calories: ~150-180 kcal
Protein: ~4g
Fat: ~6g (depending on the amount of nuts and seeds used)

Carbohydrates: ~25g
Fiber: ~5g
Sugars: ~6g (naturally from dried fruits)

FAQs:

Can I make these bars gluten-free? Yes! Simply ensure that you are using certified gluten-free oats, and the rest of the ingredients are naturally gluten-free.
How can I make the bars oil-free? You can skip the oil and replace it with applesauce or mashed banana. This will also add some natural sweetness to the bars.
Are these bars good for meal prepping? Absolutely! These bars can be made in advance and stored for a quick breakfast or snack throughout the week. Their high fiber content also makes them filling and satisfying.

What can I use if I don’t have chia seeds? You can use flaxseeds or simply omit the chia seeds. However, chia seeds add extra fiber and help bind the mixture together.
Can I substitute the nuts and seeds? Yes, you can substitute the nuts and seeds with your preferred varieties. If you have a nut allergy, seeds like sunflower or pumpkin seeds work great as replacements.

Conclusion:

These Pumpkin Oat Bars with Nuts and Seeds are a versatile, nutritious, and delicious snack that’s easy to make and perfect for anyone looking to enjoy a healthier treat. Whether you’re preparing them for a busy morning or packing them as a post-workout snack, these bars provide a balanced combination of fiber, healthy fats, and natural sweetness. The recipe is also highly adaptable, allowing you to switch up the ingredients to suit your taste or dietary needs. With their robust flavor and satisfying texture, these bars are sure to become a favorite in your kitchen. Enjoy!