Honey & Currant Sunflower Seed Bars {Chewy}
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Introducing these delicious Sunflower Seed Bars: a perfect blend of simple, wholesome ingredients. Enjoy these bars as a nutritious on-the-go treat or a quick energy boost anytime you need it!
Dietary Preferences: Vegetarian, soy-free, dairy-free
Macronutrients per serving:
Carb Energy
12.5g | 65 kcal
Protein Power
3.8g | 15 kcal
Fat Fuel
9.9g | 89 kcal
Learn more about the importance of macronutrients in your outdoor adventure meal plan
Sunflower Seed Bar Ingredients
Before you go running to the store, let me give you the inside scoop on the key ingredients:
Sunflower Seeds
Native to: Southeast Asia
Top 3 nutrients: potassium, vitamin B6, fiber
For this recipe, you can use raw or roasted sunflower seeds. I always opt for unsalted, but salted works too.
Honey
Native to: Asia & Africa
Top 3 nutrients: omega-6, protein, calcium
I always recommend using natural honey because it undergoes minimal processing, which means it retains more of its original nutrients and beneficial compounds. This includes enzymes, vitamins, minerals, and antioxidants. (It’s also much yummier!)
Currants
Native to: Asia & Africa
Top 3 nutrients: omega-6, protein, calcium
In case you’re less familiar with currants, currants are essentially a variety of raisin. They’re dried Black Corinth grapes, which are smaller and slightly more tart than common raisins. You can use classic raisins in this recipe but you’ll want to chop them into smaller pieces, otherwise your bars may not stick well and fall apart.
Oil: Coconut, avocado, canola or sunflower
Native to: Asia & Africa
Top 3 nutrients: omega-6, protein, calcium
The world is your oyster when it comes to oil for this recipe. Coconut oil adds a nice touch of flavour; avocado, sunflower, canola and grapeseed have mellow flavours as well… Use whichever you have EXCEPT olive oil as the flavour doesn’t complement these bars well.
Salt
Native to: Asia & Africa
Top 3 nutrients: omega-6, protein, calcium
Table, kosher, sea, himalayan… whatever salt you have will do!
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Sunflower Seed Bar FAQs
Can I use classic raisins instead of currants?
Yes, although I would recommend chopping them into smaller pieces, otherwise your bars may not stick well and fall apart.
Can I use something besides honey?
I recommend using honey for the flavour (it complements the currants and sunflower seeds so nicely), but as an alternate, you could use date, agave or corn syrup.
Storage Instructions
It's recommended to store these bars in the fridge.
Although these bars are certainly shelf stable at room temperature, warmer temperatures can turn them sticky and make them prone to falling apart.
Consider wrapping individual bars with saran wrap or foil to avoid sticking together if stacking them in a container – wrapping them also makes them a quick grab and go snack.
These bars are easily good in the fridge for up to 8 weeks – though I can guarantee they’ll be gobbled up long before then.
More homecook + go recipes:
Honey & Currant Sunflower Seed Bars {Chewy}
Introducing these delicious Sunflower Seed Bars: a perfect blend of simple, wholesome ingredients. Enjoy these bars as a nutritious on-the-go treat or a quick energy boost anytime you need it!
Notable Equipment
- 1 mixing bowl
- 1 mixing spoon
- 7 x 10 pan note: if you don't have this exact size, don't worry! You can use any size pan, you just have to ensure to flatten the bar mixture appropriately and be okay with edges that may not be straight if the mixture doesn't fill your pan.
Ingredients
- 1 ¾ cups sunflower seeds, raw or roasted; unsalted
- ¼ cup honey
- ¼ cup dried currants
- 1 ½ tsp oil: coconut, avocado, canola or sunflower
- ¼ tsp salt, omit if sunflower seeds are salted
Instructions
- 1. If using raw sunflower seeds, toast the seeds until golden brown. (Either: in a frying pan, toast the seeds over medium heat for 5-10 minutes; keep shaking the pan to prevent burning - OR roast in the oven at 375℉ for about 5- 10 minutes)
- 2. Pre-line an 8x8 square baking tin with parchment paper; leave some paper up and along the edges to make for easier removal
- 3. Pre-heat the oven to 300℉
- 4. In a mixing bowl, combine roasted seeds with oil and salt. Stir to combine.
- 5. Add the honey. *If your honey is thick or granulated, heat in a saucepan over low heat or microwave for about 20 seconds until it becomes a liquid consistency
- 6. Add the currants and lightly stir to combine
- 7. Pour mixture into the parchment lined pan. Use the back of a spoon to spread and flatten; ensure to fill/spread any gaps. The bars should not be thick; ideally about 2-3 sunflower seeds thick.
- 8. Bake at 325℉ for 10-12 minutes
- 9. Remove from oven and allow to completely cool in the pan (The bars will still be soft right out of the oven but will stiffen as they cool)
- 10. Once completely cooled, cut into bars and store in the fridge
- Note: consider wrapping individual bars with saran wrap or foil to avoid sticking together in a container - or to make them a quick grab and go snack
Notes
- Store in the fridge: these bars are easily good in the fridge for up to 8 weeks - though I can guarantee they'll be gobbled up long before then.
- Although these bars are certainly shelf stable at room temperature, warmer temperatures can turn them sticky and make them prone to falling apart.
- Consider wrapping individual bars with saran wrap or foil to avoid sticking together if stacking them in a container - wrapping them also makes them a quick grab and go snack.
Nutrition
Serving: 1barCalories: 144kcalCarbohydrates: 12.5gProtein: 3.8gFat: 9.9gSaturated Fat: 1gCholesterol: 0mgSodium: 49.5mgFiber: 2.3gSugar: 8.3g
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The Foodie Behind the Screen
Hi there! I'm Bri. I'm sharing my love for cooking - and the outdoors - one recipe at a time.
