The Washington Post

Nutty Oat Bars

Nutty Oat Bars 16.000

Scott Suchman for The Washington Post; food styling by Lisa Cherkasky for The Washington Post

Nourish Jan 28, 2015

These bars have a fresh taste, reflecting the pure ingredients they are made with, plus a tender, cookie-like texture that strikes the idal balance between crunchy and chewy.

Storage Notes: The bars will keep in an airtight container at room temperature for about 4 days. To freeze, wrap individually in plastic wrap, then seal in a freezer-safe zip-top bag for up to 3 months. They will defrost in 2 hours at room temperature; to defrost quickly, unwrap and microwave on LOW for 20 to 30 seconds.

16 bars

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 16 bars

  • 1 cup (90 grams) rolled oats (do not use instant or quick-cooking oats)
  • Scant 1 cup (125 grams) whole-wheat flour
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/2 cup (157 grams) maple syrup
  • 1/3 cup (80 milliliters/85 grams) plain, unsweetened applesauce
  • 1/4 cup (60 milliliters/45 grams) canola oil or safflower oil
  • 1 large egg, lightly beaten
  • 1/2 cup (70 grams) chopped dried cranberries, preferably unsweetened
  • 1/2 cup (60 grams) finely chopped walnuts
  • 1/2 cup (75 grams) finely chopped, skin-on almonds
  • 1/2 cup (70 grams) hulled, unsalted sunflower seeds


Position a rack in the middle of the oven and preheat to 350 degrees. Grease an 8-inch square baking pan with cooking oil spray.

In a medium bowl, whisk together the oats, whole-wheat flour, cinnamon and salt until combined.

In a separate bowl, whisk together the maple syrup, applesauce, oil and egg until well incorporated. Stir in the oat mixture, then the dried cranberries, walnuts, almonds and sunflower seeds until evenly coated.

Spread the mixture in the pan and bake for about 30 minutes or until a toothpick inserted in the center comes out clean. Transfer to a wire rack and let cool completely, before cutting into 2-inch squares.

Recipe Source

From cookbook author and registered dietitian nutritionist Ellie Krieger.

Tested by Kari Sonde.

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Nutritional Facts

Calories per serving: 200

% Daily Values*

Total Fat: 11g 17%

Saturated Fat: 1g 5%

Cholesterol: 12mg 4%

Sodium: 44mg 2%

Total Carbohydrates: 23g 8%

Dietary Fiber: 3g 12%

Sugar: 7g

Protein: 5g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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