Maple Pumpkin Seed Oat Bars

These Maple Pumpkin Seed Oat Bars are the perfect grab-and-go solution for busy mornings when you need something wholesome, gut-friendly, and satisfying. Built on a base of gluten-free oats and crunchy pumpkin seeds, they're bound together with a warm mixture of maple syrup and lactose-free butter, then pressed firmly into a pan and chilled until sliceable. No baking required, no fuss involved—just a quick stovetop stir, a press into a pan, and a rest in the fridge. Designed with the Low-FODMAP Diet in mind, this recipe skips common trigger ingredients like honey, wheat-based binders, and high-lactose dairy, relying instead on maple syrup, lactose-free butter, and gluten-free oats to keep things gentle on sensitive digestive systems. A touch of cinnamon and a pinch of salt round out the flavor, while a modest quantity of pumpkin seeds and peanuts add protein, healthy fats, and satisfying crunch without tipping into high-FODMAP territory. Make a batch on Sunday and you'll have breakfast or snack bars ready for the entire week. They hold up well at room temperature for a few hours, making them ideal for tucking into a bag on your way out the door, and they store beautifully in the fridge or freezer for longer-term stashing.</long_description> <parameter name="meta_description">Gluten-free, low-FODMAP no-bake oat bars with maple syrup and pumpkin seeds—an easy, portable breakfast for busy mornings.

Ingredients

• 2.5 cupsgluten-free rolled oats, certified gluten-free
• 0.75 cuppumpkin seeds, raw, shelled
• 0.33 cuppeanuts, chopped, optional
• 0.5 cupmaple syrup
• 4 tbsplactose-free butter, unsalted
• 0.25 cupsmooth peanut butter, check label for additives
• 1 tspground cinnamon
• 0.25 tspsalt
• 1 tsppure vanilla extract

Method

1. Line the 8x8-inch baking pan with parchment paper, leaving an overhang on two sides for easy removal later.
2. In the large mixing bowl, combine the gluten-free rolled oats, pumpkin seeds, chopped peanuts, cinnamon, and salt. Stir to distribute evenly.
3. In the small saucepan over medium heat, melt the lactose-free butter with the maple syrup and peanut butter, stirring constantly until smooth and fully combined, about 2-3 minutes. 3:00
4. Remove the saucepan from heat and stir in the vanilla extract.
5. Pour the warm maple mixture over the dry oat mixture and fold together with the spatula until every bit of oats and seeds is well coated.
6. Transfer the mixture to the prepared pan. Using the spatula or damp hands, press it down firmly and evenly to compact it into a dense, level layer—this is key for bars that hold together.
7. Refrigerate the pan for at least 2 hours, or until the bars are firm and fully set. 120:00
8. Lift the set slab out of the pan using the parchment overhang, place on a cutting board, and slice into 10 bars with a sharp knife.
9. Wrap bars individually or store in an airtight container in the fridge for up to 1 week, or freeze for longer storage—grab one on your way out the door.

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