Sunflower Butter Granola Bars are the bar (or bite) you need to add to your family’s snack regimen for outings this summer. They’re simple to make, can be pressed into bars or rolled bites and are a great way to try a new seed butter made from sunflower seeds.

woman's hand holding five stacked homemade sunflower butter granola bars with craisins

Of note, when I originally made this recipe I used watermelon seed butter. However, the company I got it from seems to no longer make it so I changed the recipe. Still absolutely delicious and nutritious!

Is that name intriguing or what!? I love making energy bites, like these Oreo peanut butter ones I made a while back. They’re so fast to make, you can toss in a lot of powerful nutrition packed foods, and they are easy to transport.

What’s a Healthy Granola Bar?

As a dietitian, I get the question, “what’s a healthy granola bar?” all the time. Ideally, a granola bar should be rich in fiber, protein, healthy fats, vitamins, and minerals to serve as a nutritious snack that helps curb hunger between meals. For me, this means I look for 8-10+ grams of protein, 2+ grams of fiber, unsaturated fats, and vitamins/minerals.

We get the majority of our vitamins and minerals from fruits and vegetables so it’s not my number one focus when it comes to a granola bar.

Another important component to consider is taste. If you have to, “choke it down” then it’s not worth it. Food is meant to give more than just fuel and we don’t need to sacrifice flavor for nutrition.

What You’ll Need to Make These

Rolled or old fashioned oats
Sunflower seed butter (or your choice nut/seed butter)
Whole milled ground flax seeds (flax meal)
Honey
Craisins, no added sugar: Typically the packaging will say low sugar for this item but it really just means no sugar was added. Check your label!
Chia or hemp seeds

Versatility

What’s also nice about this ingredient list is that each ingredient can be swapped for something similar. Try a chocolate sunflower seed butter or traditional peanut butter, use maple syrup instead of honey, or swap the craisins for raisins.

Try any combination of ingredients you have access to and see what happens!

Sunflower Seed Butter

This is a great swap for anyone with peanut allergies or for someone school lunches and snacks if you cannot pack peanut butter. Sunflower seed butter does have a different flavor so experiment with using it in a variety of ways!

Try swirling it a tiny bit of honey or flaky sea salt to elevate the tastes. Use it as a dip or stirred into vanilla Greek yogurt for something fun and different.

What to do with leftover Sunflower Seed Butter

If you buy it solely for this recipe and are left thinking, now what? Here are ten different ways to use it in your kitchen!

Smoothies: Add a spoonful to your smoothies for a creamy texture and a boost of protein and quality fats.
Sauces and Dressings: Incorporate it into salad dressings or sauces for a nutty flavor. It works well in peanut sauces as a substitute.
Baked Goods: Use it in cookies, muffins, or energy bars for a unique twist on traditional recipes.
Sandwiches and Toast: Spread it on bread, toast, or crackers as a delicious alternative to peanut butter.
Oatmeal: Stir it into oatmeal or overnight oats for some richness and flavor. For even more flavor, add a little cocoa powder to it before stirring it into the oats.
Dips: Blend it with some honey and yogurt to create a tasty dip for fruits and graham crackers.
Granola: Mix it into homemade granola for extra flavor and nutrition.
Stuffed Dates: Fill dates with sunflower seed butter and a drizzle of salted caramel for a sweet and satisfying snack.
Smoothie Bowls: Add some on top of smoothie bowls for a different texture and taste.
Savory Dishes: Use it in marinades or glazes for meats and vegetables to add a subtle nutty flavor.

hand holding four homemade sunflower seed butter granola bars

Sunflower Butter Granola Bars

A quick easy homemade granola bar that's allergy friendly and nutrient packed.

Print Pin Rate

Course: Snack

Keyword: sunflower butter granola bars

Prep Time: 5

Cook Time: 5

Total Time: 10

Servings: bars

Calories: 168kcal

Author: Jessi Holden, MS, RDN

Ingredients

1 cup rolled oats or steel cut
½ cup sunflower seed butter or your other favorite nut/seed butter
½ cup whole milled ground flax seeds
¼ cup honey
½ cup craisins no added sugar
1 tbsp chia seeds

Instructions

Add the ingredients to a food processor and blend it it until well combined.
Remove with a rubber spatula (cause that's the best kitchen tool in the world) and pour on parchment paper on your counter or parchment paper within a bread loaf pan.
Use your hands OR place a second piece of parchment paper on top and use a rolling pin to flatten it out.
Let it sit in the fridge for 30 minutes before slicing
Stack the granola bars in between pieces of cut pieces of parchment paper and enjoy all week! Freeze if you're not going to go through them in 7-10 days.

Notes

Just remember, you could exchange and swap out TONS of these ingredients to make it your own! If they turn out too wet, add more oats.

Nutrition

Did you make this recipe?Mention @The.Kitchen.Invitation or tag #TheKitchenInvitation!

I firmly believe that with a well-thought-out meal plan, families can enjoy delicious, wholesome meals together, fostering not only physical health but also bonding experiences around the dinner table. As a mom, and family and culinary focused dietitian, I strive to empower other families to get in charge of their mealtime routines, making nourishing meals a priority without sacrificing precious time and energy.

If this sounds like something you need help with, join my email list today and start my FREE five day course that’s designed to help you meal plan in less than 20 minutes a week.

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