Biscuit, Fructose Free, Gluten Free, Kid Friendly, Lunchbox, Quitting Sugar, Recipes, Slice, Snack

Back to School Muesli bars. Gluten free, egg free, nut free, low fructose and kinda grainfree

I’ve been lucky enough to grab a few hours in the kitchen over the last few days. I’ve started to think about what I’m going to be packing into TWO lunchboxes every day when the kids go back to school.

I am an unlucky sod who cannot just Google my recipe requirements and hit the jackpot and find a recipe I am happy with. I never like the sweeteners I find in other recipes, I don’t like the fat they use. (I love butter nothing beats it) or I just don’t like the ingredients. So I always have to re-invent the wheel to find something suitable for my family.

I first made a muesli bar with nuts and it was delish. So much so I will share that with you in my ebook which is currently being written (albeit VERY SLOWLY). The nutty ones are delish but I needed a nut free one for the kids to take to school. Putting other peoples children in hospital is very uncool. So I raided my pantry and pulled out everything I could find that wasn’t a grain and came up with these delicious babies.

Not just for the kids. This mumma is addicted too!
Back to School Muesli bars. 

Gluten free, nut free, low fructose, egg free and kinda grain free. 


Now there are lots of ingredients which is very unlike me but these are ingredients that you will find at a big supermarket chain (except the Stevia). 

Makes about 16 bars
3/4 cup dessicated coconut
2 tbspn Goji berries (optional)
1/2 cup sesame seeds
3/4 sunflower kernels
1/2 cup pepitas
2 tablespoons of white chia seeds
2 teaspoons of vanilla essence
Good pinch of salt
1/4 – 1/2 teaspoon of Stevia (I use Nirvana brand). 
3 tablespoons butter
4 tablespoons Rice Malt Syrup
You have a few options. 
1. You blitz these slightly in a food processor. If you have a Thermomix then chuck it all in. Blitz it a little and heat the mixture up to 100deg for about 5 minutes or until the butter is melted.
2. Blitz the dry ingredients in a food processor slightly. Chuck the lot in a saucepan and heat on the stovetop until the butter has melted.
3. Be au naturale and just heat the lot on the stovetop until the butter has melted
Press the mixture firmly into a brownie tin.
Pop in a preheated oven of about 150 deg C and cook until brown on top (about 10 minutes).
Cool and cut into bars. Keep in the fridge. x
  • It’s not totally grain free because I’ve used Rice Malt Syrup which is derived from a grain ie RICE.
  • I like to use Stevia to make up the bulk of the sweetness because it’s like getting a “sweet taste for free”. I use Rice Malt to counteract the bitter aftertaste some experience.
  • Goji berries are an interesting little bugger. Google tells me that they are quite low in fructose. Some seem to disagree. I’m not totally sure how much is actually in them. I’m guessing it would be a very small amount because they are more bitter than sweet which tells me a lot. I’ve only used 2 tablespoons in the recipe so if you’re freaking out about it, leave it out. **
  • If you are looking to make this Paleo, omit the Rice Malt and sub in honey (obviously not fructose free) but leave out the stevia.
  • This recipe is crunchy on the outside and slightly chewy on the inside.
  • This make a yummy sugar free cereal. Chuck the lot in a food processor and throw it in with your milk (after you have baked it of course).
  • To make it dairy free, use coconut oil instead of butter

**Amendment: David Gillespie from “Sweet Poison” informs me that Goji berries are about 20% fructose. With only 2 tablespoons in the whole slice I would still say this was still low in fructose. There would be around 0.5g of fructose per slice (minuscule). If you are worried about this reduce the quantity down to 1 tablespoon or remove them altogether.

19 thoughts on “Back to School Muesli bars. Gluten free, egg free, nut free, low fructose and kinda grainfree”

  1. Nice work, Taryn! Looking fwd to making these ready for school…. two lunchboxes here too this year!! Shits me though that the schools are absolute Nut Nazis but are totally ok with packaged, over chemicalised, nutritionless crap in the kids lunchboxes.

  2. Just made this – it's in the oven right now. I used coconut oil instead of butter. Mind you, my 12 year old said 'yuck, I'm not eating that' LOL. I don't care – if she doesn't eat it I will!! I agree Nicole, there are some truly horrific 'healthy' snack options out there!

  3. I've had sunflower seed, pepita and sesame seed packets unopened for ages in the bottom of my big container of assorted nut varieties, coconut products and, as I discovered rummaging through it before, several opened packets of raw cacao powder, but haven't really known what to do with them. It's not often I read a recipe and have all the ingredients in the cupboard ready to dive straight in so I hopped straight up and got to it!Besides the coconut oil instead of butter, I left out the stevia and put a little bit more (prob half a tbsp) of RMS in instead.I love them, they are so tasty! I haven't managed to get said 12 year old to taste them yet. I'm supremely unconcerned though – more than happy to eat them all myself! Thanks so much for the recipe Taryn. 🙂

  4. Hi there, I'm not sure what's gone wrong for you here! The Chia seeds are instrumental in "keeping it all together". Maybe add an extra tablespoon to the mix. Try and cut up the slices when it has cooled down a little. Perhaps they didn't spend long enough in the oven?

  5. Thanks, Taryn. I'm not sure what went wrong but I'll have a play with the recipe to see. I don't have a thermomix or food processor so maybe chopping it all up helps? I left them twice as long in the oven as it wasn't browning.

  6. I think you worry too much about the more naturally occurring sugars! You are doing an amazingly good job. Our processed food addiction is so saturated in unnaturally overdosed sugars but sometimes nature itself allows us a little treat. Think of pure raw honey, those little bees are a miracle in themselves, offering more than we realize. But balance is the key. I don't think you need to explain every little gram of natures sugar: your determination to avoid the deceptive and harmful processed sugar addiction is a benefit to those who are lucky to stumble on your blog.

  7. Have just made these and they are amazing!! My kids love sultanas so chucked a couple of tbsps in and the only goji I had were cacoa coated ones – so my bars have a lovely choc flavour to boot. Will definately be making these again! (not sure if this batch will make lunchboxes at my current rate of consumption!)

  8. Deeelish! I left out the stevia – I reckon you could make than an ‘optional’ ingredient! I split my batch to compare butter to coconut oil and they are both just awesome. And most importantly, they pass the 4.5 year old’s taste test. 🙂 I’m going to be making this as part of my #FRD2014 morning tea!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s