Bliss balls meet muesli bars with a hint of chocolate. YES PLEASE! These nut free cacao bliss bars are delicious, nutritious, nourishing (of course) and incredibly simple to make. AND they are lunch-box friendly. Let’s get baking!
One of my favourite treats to make in the kitchen is bliss balls. I love bliss balls for so many reasons, but one is that I can pack SO much nutrition into one tiny little ball (okay, maybe not so tiny…). Bliss balls are typically raw/no-bake and while this is amazing, especially for those of us who aren’t the best bakers, sometimes a crunchy bar just hits the spot so much better than a bliss ball does.
I thought why not make a bliss bar that tastes just like a bliss ball, only cooked. It’s just as convenient, just as easy to make (in fact, almost easier as you don’t have to roll!), and just as nourishing.
As always, all ingredients for this recipe can be found at your local supermarket/grocer. A few might be down the health food isle but all are easily accessible. If you’re struggling to find the ingredients or need a quick and easy ONLINE option you can grab them all from Sprout Market Australia (and grab yourself a 20% discount and free shipping! WINNING!).
Once made these nut free cacao bliss bars are best stored in the fridge or in an air-tight container, but remember that they will not typically keep as long as regular “conventional” muesli bars as they are made using real whole foods without preservatives. If you think you won’t get through the batch in a few days these can be stored in the freezer too!
TIP: Don’t skip the part where it says to allow the mixture to sit for five minutes. I know, I know. It’s tempting to just get it in the oven so you can eat it. But beautiful those seeds need some soaking before you eat them if you don’t want to feel bloated, just as those oats need some soaking to make them even more nutritious and nourishing.
I just LOVE seeing you make my recipes so please tag me on social media (@her.nourished on Instagram) so I can see your beauties!
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- 1 cup oats
- ¼ cup pumpkin seeds
- ¼ cup chia seeds
- ¼ cup shredded coconut
- 100ml coconut milk
- 1 tbsp coconut oil (substitute with extra virgin olive oil)
- 50ml rice malt syrup
- 1 tbsp cacao powder
- Preheat oven to 200 degrees celsius and line a medium sized baking dish with baking paper. Allow the baking paper to hang over the edges.
- Place the oats into a clean mixing bowl and secure lid. Set for 5 seconds, speed 6 and process until oats are are fine consistency but not powdered.
- Add the remaining ingredients into the mixing bowl and secure the lid. Set for 1 minute, mixing speed and allow the mixture to combine.
- Allow the combined mixture to sit for 5 minutes.
- Spoon the mixture onto the baking paper and press with clean hands to flatten the mixture evenly across the baking dish.
- Place dish in the oven for 30 minutes or until set and starting to crisp on top.
- Remove from the oven and allow the dish to cool slightly by lifting the slice still within the baking paper onto a wire rack.
- Once cool, use a sharp knife to slice into bars.
- Store in the fridge or in an airtight container in the pantry.
And if you don’t have a Thermomix or access to one, here’s what you need to do to make these nut free cacao bliss bars:
- Preheat oven to 200 degrees celsius and line a medium sized baking dish with baking paper. Allow the baking paper to hang over the edges.
- Place the oats into a clean BLENDER/FOOD PROCESSOR and secure lid. BLEND until oats are are fine consistency but not powdered.
- Place all remaining ingredients into a bowl and combine with the ingredients from the blender/food processor. Allow the combined mixture to sit for 5 minutes.
- Spoon the mixture onto the baking paper and press with clean hands to flatten the mixture evenly across the baking dish.
- Place dish in the oven for 30 minutes or until set and starting to crisp on top.
- Remove from the oven and allow the dish to cool slightly by lifting the slice still within the baking paper onto a wire rack.
- Once cool, use a sharp knife to slice into bars.
- Store in the fridge or in an airtight container in the pantry.
If you’re a busy mumma I’d love to see you in our free Facebook Group Mums helping Mums feel fabulously healthy! The mums are all beautiful, non-judgemental and have some incredible tips and tricks to share.
And of course you can check out my FREE Youtube health coaching channel where I share weekly tips and tricks to help you balance your weight without restrictive dieting as well as mum-life and what I eat.
Krissy is a certified nutrition and health coach, passionate recipe developer and a busy mother of two living on the Gold Coast. With a background in psychology and several years of experience in case management and coaching, her passion is to show you how easy, quick and budget-friendly healthy eating can be. Krissy’s interests include weight balance without restrictive dieting, disordered eating support, lifestyle adaptions for dairy intolerance, Poly Cystic Ovarian Syndrome (PCOS) and guidance towards health for those who live a busy and stressful lifestyle.
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