Sports Bars with Dried Fruit and Peanut Butter

Vegetarian
Dairy Free
Health score
3%
Sports Bars with Dried Fruit and Peanut Butter
45 min.
18
115kcal

Suggestions


If you’re looking for a healthy snack that packs a punch of energy, our Sports Bars with Dried Fruit and Peanut Butter are the perfect solution! Ideal for athletes, busy professionals, or anyone needing a quick boost, these bars combine the delicious flavors of nature’s finest dried fruits with the satisfying richness of peanut butter, making them a delightful treat you won’t want to miss. Plus, they are vegetarian and dairy-free, catering to a wide range of dietary preferences.

In just 45 minutes, you can whip up a batch that yields 18 bars—perfect for sharing at your next gathering or storing for those mid-afternoon cravings. Each bar contains a mere 115 calories, so you can enjoy them guilt-free! The combination of tart cherries, pitted dates, and sweet honey creates a balanced taste, while puffed whole grain cereal adds a delightful crunch.

Easy to prepare with simple kitchen equipment, this recipe is perfect for both seasoned chefs and novices alike. Once baked to golden perfection, these bars not only satisfy your taste buds but also provide essential nutrients to keep you energized throughout your day. Treat yourself to a delicious and wholesome snack that supports your active lifestyle—bon appétit!

Ingredients

  • 0.3 cup cherries dried chopped
  • 0.3 cup plus light
  • 0.3 cup creamy peanut butter 
  • 0.3 cup dates pitted chopped
  • 0.3 cup honey 
  • cups whole-grain oat cereal whole (such as Kashi)
  • 0.3 cup raisins 
  • 0.5 cup walnuts chopped

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 350°F. Spray 9-inch square metal baking pan with nonstick spray.
  2. Mix cereal, walnuts, dates, cherries, and raisins in medium bowl.
  3. Combine peanut butter, honey, and corn syrup in heavy small saucepan. Bring to boil, whisking constantly until mixture bubbles vigorously and thickens slightly, about 1 minute.
  4. Pour peanut butter mixture over cereal mixture in bowl; stir to blend.
  5. Transfer mixture to prepared pan; press to compact.
  6. Bake until just golden around edges, about 10 minutes. Cool completely.
  7. Cut into 2 1/2x1 1/2-inch bars. (Can be prepared 3 days ahead. Store in single layer between sheets of foil in airtight container at room temperature.)
  8. Per serving (1 bar): calories, 127; total fat, 4 g; saturated fat, 1 g; cholesterol, 0
  9. Bon Appétit

Nutrition Facts

Calories115kcal
Protein10.25%
Fat34.27%
Carbs55.48%

Properties

Glycemic Index
13.23
Glycemic Load
4.5
Inflammation Score
-1
Nutrition Score
3.1256521904598%

Flavonoids

Cyanidin
0.7mg
Pelargonidin
0.01mg
Peonidin
0.03mg
Catechin
0.08mg
Epigallocatechin
0.01mg
Epicatechin
0.1mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:115.12kcal
5.76%
Fat:4.63g
7.13%
Saturated Fat:0.69g
4.33%
Carbohydrates:16.87g
5.62%
Net Carbohydrates:15.74g
5.72%
Sugar:11.41g
12.68%
Cholesterol:0mg
0%
Sodium:48.29mg
2.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.12g
6.24%
Manganese:0.2mg
9.84%
Vitamin B1:0.12mg
7.75%
Vitamin B6:0.11mg
5.73%
Vitamin B3:1.14mg
5.71%
Vitamin B2:0.09mg
5.42%
Fiber:1.14g
4.55%
Iron:0.78mg
4.32%
Copper:0.08mg
4.24%
Folate:16.25µg
4.06%
Magnesium:15.04mg
3.76%
Phosphorus:30.81mg
3.08%
Vitamin E:0.46mg
3.07%
Vitamin C:1.98mg
2.4%
Potassium:78.04mg
2.23%
Calcium:21.37mg
2.14%
Zinc:0.26mg
1.76%
Source:Epicurious