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Homemade Nut Free 4 Ingredient Protein Energy Bars

March 16, 2016 by Laura 14 Comments

Finally you can indulge in nut free peanut butter-like Homemade Nut Free 4 Ingredient Protein Energy Bars!  This healthy bar is filled with creamy sunflower butter, coconut butter, sweetened with dates, giving this a caramel nut flavor.  You could also use pumpkin seed butter if you have an allergy to sunflower.

Nut Free Protein Energy Bars Recipe- (4 ingredients) These nut free no bake energy bites are full of sunflower butter, dates and coconut butter with 6 grams of protein 5 grams of fiber!

Have I got a treat for you… and it’s not just these homemade nut free 4 ingredient protein energy bars.  Special news for the allergy world. Bet you never thought I’d be taking about sunflower butter peanut butter energy bars… well, at least a nut free-peanut butter energy bars that is.  It’s hard to describe these energy bars any other way.  The look and taste so similar to peanut butter it’s uncanny.  I almost named them Caramel Coconut Butter Peanut Butter Energy Bars (peanut free) or Nut Free Homemade Peanut Butter Protein Bars but go figure I don’t think people would ever search for that on Google.  Just about everyone knows what peanut butter tastes like (or probably remembers).  And peanut butter does taste good.

Easy Protein Energy Bars Recipe- (4 ingredients) These nut free no bake energy bites are full of sunflower butter, dates and coconut butter with 6 grams of protein 5 grams of fiber!

Being the smart allergy parent you are, you would know to simply swap out the nut butter for a safe seed butter like my homemade pumpkin seed butter or sunflower butter.  I know I’ve mentioned this substitute in the past but this time it’s special.  Really special.  You see, we can EAT SUNFLOWER BUTTER now.  Sunflower anything really.

No Bake Protein Bites Recipe- (4 ingredients) These nut free no bake energy bars are full of sunflower butter, dates and coconut butter with 6 grams of protein 5 grams of fiber!

Yep.
We PASSED OUR SUNFLOWER FOOD CHALLENGE

That’s huge.  Believe it or not, sunflower has been almost as limiting as wheat for an allergen.  It’s strange how food allergies can change in an instance.  Sounds unlikely but it’s true.  We are proof.  And our proof?  After nearly 3 years of being anaphylatically allergic to sunflower and vigilantly avoiding all sunflower and products (hidden sources like honey and cross reactivity of Stevia), we are FREE to try so many new foods.

No Bake Protein Bars Recipe- (4 ingredients) These nut free no bake energy bars are full of sunflower butter, dates and coconut butter with 6 grams of protein 5 grams of fiber!
Yaaay!

Seriously though…

Mind blown.

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I’m still reeling in disbelief.  I have to retrain my brain when reading labels.  Every time I visit the grocery store, I find more new products we can safely try.  You already saw this if you follow me on Facebook, but here’s just some of the amazing things I’ve found lately.

Nut Free Energy Protein Bars Recipe- (4 ingredients) These no bake energy bars are full of sunflower butter, dates and coconut butter with 6 grams of protein 5 grams of fiber!

We know we’re extremely lucky to check one major allergen off our list.  This was most unexpected since Class 5 allergens seem so far fetched as to ‘growing out’ of the allergy.  But, never give up hope!  Sunflower  has opened the door to a tremendous amount of new foods once forbidden.  Sunflower butter has been one of those foods.  My older son, Sir, has a peanut allergy and feel in love with this seed butter when he was only 2 years old.  His favorite food by far.  In an unfair turn of events, we eliminated sunbutter from the house to keep Mr. Naughty safe.
Homemade Nut Free Energy Protein Bars- (4 ingredients) These no bake energy bars are full of sunflower butter, dates and coconut butter with 6 grams of protein 5 grams of fiber!But now…

SunButter is back!

And it’s just as good as we remember.

We have great plans for adding extra protein to just about anything.  So far the boys have loved it added to banana ice cream or nice cream.  This protein energy bars were one food I have been wanting to create for a very long time now.  These nut free energy bars are so simple to make.  Simply add the dates, coconut butter and sunflower butter (or pumpkin seed butter) into a food processor.  Press the mixture and you’re done!  The pretty white line made from the coconut butter isn’t necessary but I highly recommend it.  The extra coconut butter adds more texture and crunch.  This makes about 10 bars, each containing approximately 6 grams of protein and 5 grams of fiber.  Healthy treat for the kids.

Homemade Nut Free 4 Ingredient Protein Energy Bars
 
Print
Author: Laura @ Petite Allergy Treats
Serves: 10 bars
Ingredients
  • 1½ cup packed deglet noor dates pitted (approximately 45 dates)
  • ¾ cup sunflower seed butter (I used SunButter) or pumpkin seed butter
  • ¼ cup coconut oil
  • ½ cup + 2Tbsp coconut butter*
Chocolate Drizzle optional
  • 2 Tbsp allergen chocolate chips (I used Enjoy Life)
  • 2 tsp coconut oil
Instructions
  1. Combine ingredients into a blender or high speed food processor, *reserve ¼ cup + 2Tbsp coconut butter for middle layer.
  2. Pulse in blender until mixture becomes smooth. Continue blending until a dough forms into clumps, approximately 5-8 minutes.
  3. Pour and evenly press half the mixture in an 8 x 8 inch pan.
  4. Add reserved coconut butter and evenly spread. Place pan in freezer for 15 minutes or until coconut layer is firm.
  5. Press remaining caramel butter mixture on top. Place back into freezer to firm up.
  6. Cut bars and lightly drizzle with chocolate.
Notes
Makes about 10 bars. These are best enjoyed straight from the refrigerator to keep the structure. As written with sunflower butter, each bar contains approximately 6 grams of protein and 5 grams of fiber.
3.5.3208

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 Some other easy bar recipes from blogger friends

Perfect Gluten Free Egg Free Granola Bars– Allergy Free Alaska

Chocolate Coconut Energy Balls– The Pretty Bee

Or go nuts with these recipes (if you don’t have nut allergies)

No Bake Banana Cashew Bars– Cupcakes and Kalechips

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Nut Free Protein Energy Bars Recipe- (4 ingredients) These nut free no bake energy bites are full of sunflower butter, dates and coconut butter with 6 grams of protein 5 grams of fiber!

Filed Under: bars, breakfast, chocolate, coconut, cookies, dairy free, egg free, gluten free, Healthy, homemade, nut free, oat free, Snack, soy free, vegan Tagged With: caramel, coconut, coconut butter, dairy free, dates, easy, egg free, energy bar, gluten free, healthy, homemade, no bake, nut free, peanut free, protein bar, snack, soy free, tree nut free, vegan

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Comments

  1. Rebecca @ Strength and Sunshine says

    March 16, 2016 at 3:40 PM

    Yay for sunflower!!!! So many goodies can be had and made now!
    These bars look so fancy too 😉 YUM!

    Reply
  2. Erin @ Texanerin Baking says

    March 16, 2016 at 3:55 PM

    Aww, yay! That’s such great news on passing the allergy test. And it’s good to know that sunflower seed nut butter tastes similar to peanut butter. I have issues with peanut butter but just can’t give it up! I’ll have to try it and these bars. 🙂

    Reply
  3. Anna @ Crunchy Creamy Sweet says

    March 16, 2016 at 4:45 PM

    I love homemade energy bars! So easy and so good!

    Reply
  4. Crystal says

    March 16, 2016 at 8:29 PM

    Yum! These look like a wonderful treat!

    Reply
  5. Hannah says

    March 16, 2016 at 11:24 PM

    Hip, hip, HOORAY!!!!!! Soooo exciting!!! It is AMAZING how one food can really represent a whole category, isn’t it? It opens up a whole new range of options you can have when that single ingredient is okay!! Happy for you! Enjoy!!

    Reply
  6. Kelly // The Pretty Bee: Allergy Friendly Eats says

    March 17, 2016 at 7:58 AM

    These look awesome, Laura! And I am so happy for you – I can imagine the freedom you must feel now!

    Reply
  7. Carrie @Frugal Foodie Mama says

    March 17, 2016 at 8:06 AM

    Funny enough, I don’t really have serious food allergies, but I do have a slight allergy to sunflower seeds & pistachios. Nothing else bothers me. But I love these energy bars! So awesome that you all have more options now. 🙂

    Reply
  8. Justine | Cooking and Beer says

    March 17, 2016 at 10:09 AM

    These are seriously the most beautiful energy bars I’ve ever seen!

    Reply
  9. Andi @ The Weary Chef says

    March 17, 2016 at 3:19 PM

    DROOLING over these energy bars right now! Sounds simple and easy to make! Can’t wait to try this!!

    Reply
  10. Rachel @ Bakerita says

    March 17, 2016 at 5:49 PM

    These bars look SO pretty and absolutely delicious! I can’t believe that they’re only five ingredients.

    Reply
  11. Kelly says

    March 17, 2016 at 8:12 PM

    Aaw yay! I’m so happy for you guys! That is HUGE! And these bars are gorgeous! 🙂

    Reply
  12. Sarah @Whole and Heavenly Oven says

    March 18, 2016 at 7:11 AM

    That’s such great news, Laura!! I’ll bet that will make things sooo much easier for you! And these bars! Omg, can I have one for breakfast?? They seriously look perfect!

    Reply
  13. Haley @ Hobson Homestead says

    March 19, 2016 at 7:22 PM

    This recipe looks amazing and so simple. I’ll have to try it for my two year old who was recently diagnosed with EoE and is now on an elimination diet of the top 8 allergens. I’ve earmarked quite a few of your recipes. Thank you for sharing!

    Reply
  14. Rahul @samosastreet.com says

    March 21, 2016 at 5:39 PM

    These look so delicious and easy! I bet it’s hard to stop at just one!

    Reply

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