High Fiber Cereal Bars
Nut-free, no-bake, and so delicious!
Equipment
- 1 8-inch square baking pan
Ingredients
- 1 1/2 cups high fiber cereal such as Fiber One. See notes for more options.
- 2 cups O's cereal
- 1 1/2 cups crispy rice cereal (brown or regular) not puffed rice
- 1/4 cup hemp seeds optional, adds extra fiber and protein
- 1/4 cup ground flax seed (flax meal)
- 1/3 cup brown sugar
- 1/4 cup refined coconut oil
- 1/3 cup honey
- 1/4 tsp salt
Instructions
- Line a 8-inch square baking pan with parchment paper for easy removal and cleanup.
- Grind the high fiber cereal: you can either do this in a food process or in a large zip top bag. For the food processor, add the cereal and pulse until just a few little pieces remain. For the bag, add the cereal, seal the bag very well, then roll over the cereal with a rolling pin or other heavy object. The cereal does not need to be fully ground into powder, but in very small pieces.
- Measure 1 cup of the ground cereal and place it in a large bowl. Add the remaining 2 cereals, the hemp seeds, and ground flax. Mix to combine.
- In a small pot, add the brown sugar, coconut oil, honey, and salt. Place over medium heat and stir until it comes to a rolling boil.
- Pour the bubbling honey mixture over the cereal then immediately mix until everything is well coated.
- Dump the cereal mixture into the prepared pan. Use the back of a rubber spatula or the bottom of a measuring cup to press the cereal evenly in the pan. You want to very firming pack the cereal into the pan so the bars don't fall apart when you cut them.
- Place the pan in the refrigerator to chill and firm up for at least 20 minutes.
- Once chilled, remove the cereal block from the pan and cut into 8 large bars or 12 smaller squares.
- The cereal bars are keep their shape best when cold, but will be fine at room temperature for a few days. You can also freeze the bars, individually wrapped, for 2 to 3 months.
Notes
You want to use a high fiber cereal such as Fiber One, Trader Joe's High Fiber Cereal, Kellogg's All Bran, or other bran cereal that is high in fiber and low in sugar.