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Low Sugar Granola Bars

by Jill Harris, LPN, CHC on Dec 2, 2020
Low Oxalate Granola Bars

We’re always looking for healthy “grab-and-go” snack options—something we can throw in our purse or backpack in case we get stuck somewhere and need a little somethin’ somethin’! Well, these granola bars fit the bill because they’re lower sodium with no added sugar and they contain lots of healthy lower oxalate seeds that will add fiber to your day and keep you full.

Instead of peanut butter, I used no salt sunbutter and instead of honey, I used a zero-calorie, zero sugar maple syrup from Walden Farms—a company that makes no calorie, no sugar syrups. These syrups do have unnatural ingredients but as I always say, “portion not perfection.”

If you don’t want to use fake ingredients you can replace with honey, but it will increase the added sugar and calories in each bar. You can also use any other no sugar added dried fruit. Your kitchen your choice.

The other thing about using honey is that these bars might stick together better because honey is thicker than maple syrup. Some of my granola bars crumbled a bit and I think that was the reason. I used the ones that crumbled in my yogurt and it was delish!

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Low Sugar Granola Bars

Low Oxalate Granola Bars
Print Recipe

★★★★★

5 from 2 reviews

A healthy grab-and-go snack option for when you’re on the move.

  • Author: Jill Harris

Ingredients

Scale
  • 1/2 cup of chopped dried apricots
  • 3/4 cup Sunflower seed butter
  • 2 tablespoon coconut oil
  • 1/2 teaspoon sea salt
  • 1/4 cup chopped pecans
  • 1/2 cup zero sugar maple syrup
  • 2.1/4 cup of old fashioned oats
  • 1/2 cup no salt sunflower seeds
  • 1 teaspoon vanilla extract
  • 1/4 cup chopped pumpkin seeds

Instructions

  1. Line a 9 x 9 inch (or 8 x 8) square pan with parchment paper (let the paper hang over sides for easy removal of bars later) and set aside.
  2. Stir in sunflower butter, sugar-free maple syrup, and coconut oil in a medium saucepan. Cook over med heat, stirring here and there until mixture reaches a simmer. Continue to simmer for one minute. Stir often so it doesn’t burn. Remove from heat.
  3. Add the vanilla and salt and stir until combined.
  4. Add in the oats, apricots, and seeds and stir until completely combined.
  5. Press the granola firmly and evenly into the bottom of your prepared pan.
  6. Cover and refrigerate the granola bars for about an hour or so, or until they are chilled.
  7. Use the parchment paper to lift the bars out of the pan and transfer them to a cutting board.

Will freeze up to 3 months, good for 5 days in the fridge! Enjoy!

Notes

Oxalate: Less than 15mg per serving   Calcium: 25mg   Added Sugar: 0g   Servings: 12 Bars

Nutrition

  • Calories: 229
  • Sugar: 5g
  • Sodium: 80mg
  • Fat: 16g
  • Saturated Fat: 3g
  • Trans Fat: 0g
  • Protein: 6g
  • Cholesterol: 0mg

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About the Author Jill Harris, LPN, CHC

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.

Comments

  1. Ilene Colton

    December 5, 2020 at 11:10 am

    Thanks Jill for your advice and tips I just copied the granola bar recipe.
    I’ve been using your tips and watching your podcasts.

    Kidney stones are a &$#@%~¥£§ especially when you love all the high oxalate foods that we can’t eat anymore! I’m a diabetic as well, and have a sweet tooth that doesn’t quit!!!😂
    I have substituted sunflower seed butter and I do eat very little beans 1-2 x a month because I’m a big fan of beans.
    Gave up spinach completely, and eat a little dark chocolate.
    It’s hard but I’m working at it!
    The food I miss the most are my nuts, beans, dark chocolate, popcorn and green tea! And even the foods I listed I eat in very small portions!

    Everything else I’m able to use in small portions moderately.
    Is the Green tea really that bad? It’s so high in antioxidants!

    Since I love nuts I’ve now turned to seeds to substitute my love for nuts!
    I will rate your recipe 5 stars even though I haven’t made it yet I know I will love it

    Im a 4 cup of green tea a day gal, but I know it’s high in oxalate ,

    Reply
    • Jill Harris

      December 5, 2020 at 8:00 pm

      Hi Ilene,
      You can have green tea. You can have most of the foods you listed as you missed. Remember, it is what we do over and over and how much at once. Get your calicum needs met, pair calcium with the highest oxalate foods (no spinach and almonds please) and all will be good. Remember, there is so, so much more to this diet than oxalate. Go here to refresh:https://kidneystonediet.com/what-is-the-kidney-stone-diet/
      jill

      Reply
  2. Jean Finch

    December 5, 2020 at 4:08 pm

    Don’t you have to soak the oats first?

    Reply
    • Jill Harris

      December 5, 2020 at 4:29 pm

      Hi Jean!
      Nope-
      J

      Reply
  3. Carol Stevens

    December 6, 2020 at 12:03 pm

    Hey Jill,

    Can the maple syrup be substituted with Agave? The Agave would probably be less glycemic but more calories. Thoughts? Also can I substitute the apricots with raisins? Not a fan of either but could live with raisins. 😉

    carol

    Reply
    • Jill Harris

      December 6, 2020 at 12:50 pm

      Hi Carol,
      I used sugar free maple syrup so no raising of GI. You can do whatever you like. Your kitchen your rules. These are recipes for the lowest oxalate, sugar, salt, etc.
      jill

      Reply
  4. Kelly Scott

    January 3, 2021 at 8:31 pm

    So delicious and satisfying! Thanks, Jill!

    ★★★★★

    Reply
  5. Susan shier

    January 16, 2021 at 2:01 pm

    just made these today and SO satisfying! A nice salty and sweet bite that is perfect to ward off your sugar tooth. I cut these and froze them so when i have a craving for sugar, I can have one of these and keep all my dietary restrictions in check!

    Thanks Jill for the easy and delicious recipe!

    ★★★★★

    Reply
    • Jill Harris

      January 16, 2021 at 9:01 pm

      Hi Susan,
      Glad you liked them. They are easy and hits the spot when you have a craving.
      j

      Reply
  6. Dana

    May 15, 2021 at 3:01 pm

    I made these and they are so yummy. Just what I need for a quick grab-and-go snack. It gives me that crunch I need.

    Reply
    • Jill Harris

      May 18, 2021 at 4:18 pm

      Hi Dana,
      Love that crunch sister!!!!
      j

      Reply
  7. Penny

    May 29, 2021 at 7:26 am

    I really like these. I finished my first batch, which I kept in the freezer & dolled out sparingly just to enjoy the taste longer. I need to make a new batch & just gathered all the ingredients to use. Thanks for this recipe & all you do to help us not have to do all the research that you do for us.

    Reply
    • Jill Harris

      May 30, 2021 at 7:20 pm

      Hi Penny,
      It is my pleasure!
      j

      Reply
    • Jill Harris, LPN, CHC

      October 23, 2021 at 7:46 pm

      My pleasure!

      Reply
  8. Janet White

    October 23, 2021 at 3:47 pm

    Please list the carbs on your recipes also. I am supposed to cut down on those as well.

    Reply
    • Jill Harris, LPN, CHC

      October 23, 2021 at 7:46 pm

      I do in the meal plan service!

      Reply
  9. Jill Gordon

    October 20, 2022 at 6:18 pm

    Can this be done in a silicone bar pan instead of a parchment lined baking dish and then cut?

    Reply
    • Jill Harris, LPN, CHC

      October 26, 2022 at 3:36 pm

      Hi Jill
      I do not see why not. I have not done it that way, but see no reason why you couldn’t use it.
      j

      Reply

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