Allergy Free Energy Bars


I don’t know about you, but I could use some energy. And I’m not talking about the kind I get from the endless cupcakes and cookies I seem to consume. I’m talking about the kind of energy that comes in an Allergy Free Energy Bar packed full of protein, complex carbs, and healthy fats.

The trick to creating an allergen-free (and refined sugar-free) energy bar is in replacing the ubiquitous nuts. Luckily, as you may already know, I’ve been on a “hemp kick“. Hemp and Flax are fantastic sources of protein and Omega 3 essential fatty acids. To further increase the protein content, I swapped the traditional oats for quinoa flakes (a complete protein, and gluten-free grain), and increased the nutritional profile by using iron-rich molasses in place of sugar or syrups. Dried apricots provide additional fiber, and the healthy complex carbohydrates one needs for balanced nutrition in combo with protein. Last, but certainly not least, coconut oil contains the healthy fats that all growing kids (and hard working adults) need for optimum health. Oh, and one more thing: I’d been looking for a fun way to use Enjoy Life’s fantastic new Granola (other than shoving it by handfuls into my mouth!). It was the perfect centerpiece to build this recipe around. I used Cinnamon Crunch, but you could just as easily use the Cranapple Crunch, or Very Berry Crunch.

Allergy-Free Energy Bars

(Gluten-Free and Nut-Free) Makes 12 bars

These nutritionally dense bars are perfect for breakfast, or an after-school (or camp!) snack. They are easy to make, and will satisfy your sweet craving, without any sugar. In the words of my husband’s Grandma Lily, “WCBB?” (“What could be bad?”)

1/3 cup quinoa flakes
1 cup Enjoy Life Cinnamon Crunch Granola
1/4 cup shelled hemp seeds (Manitoba Harvest hemp seeds are allergen-free)
1/4 golden flax seeds
1/8th teaspoon ground cinnamon
1/8th teaspoon salt
pinch of nutmeg
1 cup dried apricots or other dried fruit of choice, diced fine (look for sulfite-free)
1/4 cup coconut oil, or canola oil
1/4 cup molasses

1. Preheat oven to 350°F. Line an 8×8-inch baking pan with parchment paper, overlapping at the sides.

2. Pulse quinoa flakes in a food processor until fine.

3. Combine quinoa flakes/powder with Enjoy Life Granola, hemp seeds, flax seeds cinnamon, salt and nutmeg. Stir well to combine.

4. Toss in diced apricots, mixing well.

5. Whisk together coconut oil, and molasses. Pour into dry mix, and mix well to combine.

6. Transfer to the baking dish, spreading into an even layer, and pushing into sides and corners of the pan. I use a rubber spatula to do this, but you could also use the back of a wooden spoon.

7. Bake in center of oven 30 minutes until deeply golden. Remove from oven and let cool in pan until room temperature. Place in fridge for about 2 hours, to set. Remove from fridge. Lift out of pan by grabbing firmly by the parchment on both sides of pan. It should lift right out. Cut into quarters, then cut quarters into three bars each, for a total of 12 bars. Store tightly covered in the fridge.

© 2010 by Cybele Pascal

For more Energy Bar recipes you might like, try:

Power Bars at Elana’s Pantry

Melissa’s Mile High Energy Bars at Gluten Free For Good

Nut-Free Energy Bars at Ninth Street Notions

(Please note that all my recipes are completely free of all top allergens (wheat, dairy, soy, eggs, peanuts, tree nuts, sesame, fish, shellfish, and gluten), so as many people as possible can enjoy them. Additionally, all the ingredients are available at Whole Foods, and online at If you have trouble finding something, let me know and I’ll help you find it.)

SAFETY NOTE: Because each person’s food sensitivity and reaction is unique, ranging from mild intolerance to life-threatening and severe food allergies, it is up to the consumer to monitor ingredients and manufacturing conditions. If manufacturing conditions, potential cross contact between foods, and ingredient derivatives pose a risk for you, please re-read all food labels and call the manufacturer to confirm potential allergen concerns before consumption. Ingredients and manufacturing practices can change overnight and without warning.

17 Responses

  1. […] Read more and get the recipe at Cybele Pascal: Allergen-Free Cuisine… Tags: allergy-free, energy bars, gluten-free, nut-free Tweet […]

  2. Erin says:

    Cybele – we just got the news that our 13 month old son has a ton of allergies, and, to be frank, I’ve been freaking out trying to figure out what to feed him. One of my friends was thoughtful enough to arrange a meeting this morning with another mother of a child with allergies – she gave me your cookbook as a “welcoming gift.” Now I feel better. There is real food to feed him, and things that our family will like. Thank you for putting it all in one place for us. And I’m sorry that no one was there to do it for you.


  3. melissa says:


    One good substitution idea…..
    I make your thin oatmeal cookies into granola (perfect cereal)and use that granola in the bars. That stuff is amazing!

  4. melissa says:


    One good substitution idea…..
    I make your thin oatmeal cookies into granola (perfect cereal)and use that granola in the bars. That stuff is amazing!


  5. Gina says:

    Do you have any suggestions for alternatives to the hemp and flax seed? Thanks!

  6. Cybele says:

    Dear Erin:

    Thanks for your comment. I’m sorry to hear about your son’s multiple food allergies. Fingers crossed that he outgrows most if not all of them!

    Kind regards, and stop back soon.


  7. Cybele says:


    I love that idea!

  8. Cybele says:

    Gina, what are some other options for you? Can you do sunflower seeds or pumpkin seeds? Or are all seeds out?

  9. Vivien says:

    Cybele, my husband (in his early fifties) has been told by his naturopath to go on a special diet, i.e. skipping most if not all of your top allergens + nightshades (due to arthritic problems.) Needless to say, threw our entire cooking routine out the window, spent many dollars trying GF foods in the grocery store (was told they were inedible) and with him losing 10 lbs. Spent a couple hours googling today and happened on your cookbook (read all the great reviews on Amazon) then ended up here.
    Just want to say, THANK YOU!

  10. Wow, thank you so much for the link-love. Funny, but I was just thinking about making some bars with those little Perky’s flax nuggets, some coconut, dark chocolate, almond butter and whatever else I think of. It’s a perfect time of the year for bars (hiking season!). Quinoa flakes is a wonderful idea! I’ll definitely be trying that in the mix. Thanks! Love, love, love your blog.

  11. Cybele says:

    Hi Vivien:

    Just catching up with comments here. Thanks for stopping by. Very happy you found the site. Use arrowroot in place of the potato starch in my flour mix, if you are avoiding all nightshades.



  12. Cybele says:

    HI Melissa:

    Hope you enjoy the quinoa flakes. I love them in bars, and they’re a nice change from oats.

    all best,


  13. Jessica says:

    Hi! What would you sub the granola with? My daughter has an oat allergy. Would a rice crisp cereal work? Other suggestions? Thanks!

  14. Beca says:


    I’m so happy I’ve found your website, thank you! I have just been told that I am lactose and yeast intolerant and also have an allergy to all natural and man made sugar. I have candida overgrowth…I’m still trying to understand it. I feel completely lost, I love food and since finding out I have no idea what to eat, I’ve been eating celery and seeds and have zero energy. Do you have any substitute for natural sugar as I am not able to eat fruit.
    Thank you

  15. Sue says:

    Dear Cybele,
    I’m having the greatest time with your “Allergen-Free Baking Handbook” and have just discovered your website. So excited! I was hoping to make these bars but my computers are not translating some of the amounts of several ingredients…a strange graphic replaces the number. Could you please try telling me how much I need of the following ingredients: hemp seeds, flax seeds, coconut oil and molasses?
    Thank you so much…Sue

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