Fruit and Nut Cereal Bars

Vegetarian
Vegan
Dairy Free
Health score
14%
Fruit and Nut Cereal Bars
50 min.
24
334kcal

Suggestions


Are you looking for a delicious and nutritious snack that’s perfect for any time of the day? Look no further than these delightful Fruit and Nut Cereal Bars! Packed with wholesome ingredients, these bars are not only vegetarian and vegan but also completely dairy-free, making them an excellent choice for everyone.

With a delightful combination of Total® Cranberry Crunch cereal, a medley of dried fruits, and a satisfying crunch from roasted sunflower nuts and peanuts, these bars are a flavor explosion in every bite. The rich sweetness from brown sugar and corn syrup, combined with the creamy texture of peanut butter, creates a perfect binding that holds all the ingredients together. Plus, the hint of vanilla adds a lovely aromatic touch that will have your taste buds dancing!

These Fruit and Nut Cereal Bars are incredibly versatile, making them an ideal option for breakfast, brunch, or a mid-morning snack. They are easy to prepare and can be made in just 50 minutes, yielding 24 delicious servings. Whether you’re fueling up for a busy day or looking for a healthy treat to share with friends, these bars are sure to impress. So, gather your ingredients and get ready to whip up a batch of these scrumptious cereal bars that everyone will love!

Ingredients

  • cups captain crunch peanut butter cereal total®
  • cup raisins mixed dried diced (from 7-)
  • 0.5 cup roasted sunflower seeds unsalted
  • 0.5 cup roasted peanuts 
  • 0.8 cup brown sugar packed
  • 0.5 cup plus 
  • 0.3 cup creamy peanut butter 
  • teaspoon vanilla 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Spray 9-inch square pan with cooking spray. In large bowl, mix cereal, dried fruit, sunflower nuts and peanuts.
  2. In 2-quart saucepan, heat brown sugar, corn syrup and peanut butter to boiling over medium-high heat, stirring constantly. Boil and stir 1 minute.
  3. Remove from heat; stir in vanilla.
  4. Pour syrup over snack mix; toss to coat. Press firmly in pan. Cool completely, about 30 minutes. For bars, cut into 6 rows by 4 rows.

Nutrition Facts

Calories334kcal
Protein5.15%
Fat20.83%
Carbs74.02%

Properties

Glycemic Index
3.83
Glycemic Load
3.65
Inflammation Score
-7
Nutrition Score
16.10695654583%

Nutrients percent of daily need

Calories:333.96kcal
16.7%
Fat:6.54g
10.07%
Saturated Fat:2.17g
13.56%
Carbohydrates:52.32g
17.44%
Net Carbohydrates:49.76g
18.09%
Sugar:30.04g
33.38%
Cholesterol:0mg
0%
Sodium:345.44mg
15.02%
Alcohol:0.06g
100%
Alcohol %:0.11%
100%
Protein:3.64g
7.28%
Folate:597.14µg
149.29%
Vitamin B1:0.69mg
46.03%
Zinc:6.89mg
45.95%
Vitamin B3:8.31mg
41.53%
Vitamin B6:0.79mg
39.32%
Vitamin B2:0.65mg
38.08%
Fiber:2.57g
10.27%
Manganese:0.19mg
9.52%
Vitamin E:1.27mg
8.44%
Phosphorus:57.73mg
5.77%
Potassium:184.67mg
5.28%
Copper:0.1mg
5.19%
Magnesium:15.75mg
3.94%
Selenium:2.71µg
3.87%
Vitamin B5:0.28mg
2.78%
Iron:0.44mg
2.45%
Calcium:15.15mg
1.51%