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!
PrintLow Sugar Granola Bars
A healthy grab-and-go snack option for when you’re on the move.
Ingredients
- 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
STEP 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.
STEP 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.
STEP 3
Add the vanilla and salt and stir until combined.
STEP 4
Add in the oats, apricots, and seeds and stir until completely combined.
STEP 5
Press the granola firmly and evenly into the bottom of your prepared pan.
STEP 6
Cover and refrigerate the granola bars for about an hour or so, or until they are chilled.
STEP 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
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 ,
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
Don’t you have to soak the oats first?
Hi Jean!
Nope-
J
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
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
So delicious and satisfying! Thanks, Jill!
★★★★★
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!
★★★★★
Hi Susan,
Glad you liked them. They are easy and hits the spot when you have a craving.
j