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

No instructions listed.