Homemade Energy Bars

homemade energy bars
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My hubby got into running half marathons and started buying a ton of energy bars to keep him fueled while training. Honestly, none of those store-bought ones are nearly as good as homemade. So, I started making these energy bars for him. It turns out both of our kids love them, too, and we take them to waterparks or on hikes whenever we need a quick energy boost.

These energy bars have a great mix of quick energy sources (brown rice syrup/honey and mini chocolate chips) and long-lasting energy sources (rolled oats, nuts, sunflower seeds, peanut butter). They give you a quick boost and sustained energy to keep you going.

These energy bars let me use nuts and seeds I don’t normally cook with. Sunflower seeds and Brazil nuts are my favorites—they’re rich in zinc and selenium, which are important for thyroid health. I’ve had Hashimoto’s since my twenties, so it’s great to find tasty ways to support my thyroid!

Homemade Energy Bars

These energy bars provide a perfect mix of quick energy along with sustained energy. Great for boosting energy during activities like running or hiking!

Course Snack
Cuisine American
Prep Time 20 minutes
Servings 18 bars
Author whiteblankspace


  • 1 1/2 cups rolled oats
  • 2 cups brown rice crisp cereal
  • 1/4 cup roasted sunflower seeds
  • 1 cup finely chopped nuts I like to use a mix of cashew and Brazil nuts
  • 2/3 cup brown rice syrup or honey see notes
  • 1/2 cup creamy peanut butter
  • 1 tsp ground cinnamon
  • 1 tsp salt
  • 1 tsp vanilla extract
  • 1/2 cup mini chocolate chips


  1. In a dry skillet, toast the oats over medium-high heat until golden brown.
  2. In a large bowl, mix the toasted oats, rice crisp cereal, sunflower seeds, and chopped nuts.
  3. In the now empty skillet, combine the brown rice syrup (or honey), peanut butter, cinnamon, salt, and vanilla extract. Heat over low heat until creamy and well combined.
  4. Pour the peanut butter mixture into the bowl with the oat mixture and stir until everything is evenly coated.
  5. Add the mini chocolate chips and stir until evenly distributed.
  6. Line a jelly roll pan with parchment paper. Spread the mixture into the pan and flatten it with a spatula.
  7. Freeze for 30 minutes.
  8. Using a knife, cut the mixture into 18 energy bars.
  9. Wrap each bar with parchment paper and place them in a container. Store in the fridge for up to 2 weeks. Alternatively, you can freeze the energy bars for up to 3 months.

Recipe Notes

  • You can reduce the amount of chopped nuts to 1/2 cup and add 2 tbsp of hemp seeds and 1/4 cup unsweetened shredded coconut for a variation.
  • Brown rice syrup makes energy bars firmer at room temperature, making it ideal for bars you’ll carry in your pocket while running. Energy bars made with honey should be kept cool until you’re ready to eat them.

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