Breakfast Cereal Bars

Vegetarian
Vegan
Dairy Free
Popular
Health score
4%
Breakfast Cereal Bars
45 min.
12
127kcal

Suggestions

Ingredients

  • 0.5 cup karo syrup 
  • cups grain cereal whole
  • tbsp peanut butter 

Equipment

  • frying pan
  • sauce pan
  • baking paper
  • mixing bowl
  • pot
  • baking pan
  • spatula

Directions

  1. Line a 9x9 baking pan with wax or parchment paper and set aside. Dump cereal into a very large mixing bowl, mixing it together if using different cereals, and set aside.
  2. Combine brown rice syrup with optional peanut butter in a medium saucepan and warm over medium heat, stirring constantly, until it becomes liquid-like and is no longer thick. Once it's liquid, dump HALF of it on the cereal and set the pot down in a safe place. Using a spatula stir the cereal gently, trying to coat all cereal with a little bit of the mixture.
  3. Add the remaining mixture as needed to make sure that all pieces are lightly coated but not well coated (or they will be mushy).
  4. Transfer cereal to the 9x9 pan and using a spatula, pack it down tightly and evenly.
  5. Let the mixture set out and dry for at least 4 hours before trying to cut blocks or bars. Nutritional Information
  6. Amount Per Serving
  7. Calories
  8. Fat
  9. Carbohydrate
  10. gDietary Fiber5gSugars8gProtein4g

Nutrition Facts

Calories127kcal
Protein15.75%
Fat10.15%
Carbs74.1%

Properties

Glycemic Index
1.17
Glycemic Load
0.07
Inflammation Score
-1
Nutrition Score
3.8526087122281%

Nutrients percent of daily need

Calories:127.25kcal
6.36%
Fat:1.48g
2.28%
Saturated Fat:0.29g
1.81%
Carbohydrates:24.36g
8.12%
Net Carbohydrates:23.21g
8.44%
Sugar:14.08g
15.64%
Cholesterol:0mg
0%
Sodium:93.53mg
4.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.18g
10.36%
Vitamin B1:0.28mg
18.65%
Vitamin B2:0.22mg
12.77%
Vitamin B6:0.21mg
10.59%
Iron:1.55mg
8.59%
Vitamin B3:1.59mg
7.97%
Folate:27.29µg
6.82%
Vitamin C:5mg
6.06%
Calcium:50.78mg
5.08%
Fiber:1.15g
4.59%
Manganese:0.04mg
1.95%
Vitamin E:0.24mg
1.62%
Magnesium:4.51mg
1.13%