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Nut-Free, Gluten-Free Cereal Protein Bars

These Nut-Free, Gluten-Free Cereal Protein Bars use only 5 natural ingredients. They’re no-bake, super easy, and extremely tasty. Sweetened with pure honey, these healthy bars are perfect for breakfast, snack, or pre/post workout fuel. 

nut-free gluten-free cereal protein bars

Time flies faster than the wink of an eye.

My 3 nieces are currently between the ages of newbie to preschool; they’re in the cute/not-cute stage of munching and then tossing their food on the ground.

It honestly doesn’t seem that long ago since my own 3 boys had me plucking cereal from the floor beneath their baby chairs. (Maybe I didn’t actually pluck anything because…Dog.)

Thirteen years later, with boys taller than me in tow, we’re still diving for that iconic O-shaped cereal.  But not in the same way, because we’ve gotten a bit more progressive with it. Maybe even cutting-edge, as far as dry cereal is concerned.

Nowadays we plunge into a slightly more stagy cereal in bar form. Yet, it manages to stay humble with just 5 simple ingredients.

We noted these are totally nut-free and gluten-free cereal protein bars, right? Because all our friends who can’t dig nuts nor gluten can still indulge in these healthy yummies…

nut-free, gluten-free cereal protein bars

These Nut-Free, Gluten-Free Cereal Protein bars are:

  • Loaded with nutritious seeds and packed with protein
  • Studded with dried fruit of your choice for fiber and sweetness
  • Sweetened with raw honey
  • Super duper easy, with only 5 ingredients and no baking invovled

nut-free, gluten-free cereal protein bars

These Nut-Free, Gluten-Free Cereal Protein Bars are based off our original Peanut Butter Honey Cereal Bars. Those are always an instant hit among PB & honey lovers. But we didn’t want our non-peanut eating friends to miss out, so we made this nut-free version that can easily be shared with everyone.

Side note: be sure to whisk while mixture heats, and not longer than 30-60 seconds. Sometimes people let the mixture heat too long, which messes with the sticky factor. You want it to stick and stay stuck. So go easy on the heat. You should end up with bars that wouldn’t dare to crumble on ya.

nut-free, gluten-free cereal protein bars

Here’s to finger foods that follow you from 1 to 100.


You might love this Gluten-Free Appetizer:

Nut-Free, Gluten-Free Cereal Protein Bars

5 from 3 ratings
These Nut-Free, Gluten-Free Cereal Protein Bars use only 5 natural ingredients. They're no-bake, super easy, and extremely tasty. Sweetened with pure honey, these healthy bars are perfect for breakfast, snack, or pre/post workout fuel.
Prep Time: 5 mins
Cook Time: 1 min
Total Time: 6 mins
Servings: 12


  • 4 cups of toasted oats cereal, gluten-free brand
  • ½ cup dried berries, cranberries, blueberries, etc.
  • 1 cup roasted, salted sunflower seeds
  • cup pure raw honey, a bit more if needed
  • ½ - ⅔ cup* creamy sunflower butter, I use SunButter


  • Lightly grease an 8 inch square pan and set aside.
  • In a large bowl, combine cereal, dried berries, and sunflower seeds. Mix well.
  • In a pot over medium heat, use a hand whisk to constantly stir honey and sunflower butter until completely smooth and fully incorporated, about 30-60 seconds. Remove from heat as soon as mixture turns smooth and "silky." It should not boil/be overcooked, or else the mixture may "seize" and lose its ability to stick well. Let mixture cool 3-5 min.
  • Pour honey mixture over the dry cereal mixture, tossing to coat really well.
  • Press mixture firmly into prepared pan. You'll need to really press hard so mixture adheres; be sure to firmly press down the sides and corners also. Cover and chill in fridge several hours before cutting into bars.


*I use 1/2 cup creamy sunflower butter, but if your cereal mixture needs more to stick, you can use 2/3 cup
Course: Breakfast, Snack

Did you make this?

Leave a comment below and tag @chewoutloud on Instagram

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Add a comment

Recipe Rating


    • StephJ

    Ohhh! This looks heavenly! I need to try these out this winter. Yum!

      • chewoutloud

      Hope you guys love it, Steph! 🙂

    • Cia Black

    Cereal bars a must when we got shopping,, So I’m going to have to try this and as it could save me a ton of money in the long run since we go through them so quickly.

    • Utminh
    • 5 stars

    A great recipe. Do not know kids like it? I want to try processing.

    • Befitting Style

    First of all, these are beautifully photographed. I absolutely love it & you deserve credit for that. The bars also look extremely delicious!

      • chewoutloud

      Aww, thanks so much for your kind words 🙂

    • Elizabeth O

    This cereal protein bars looks so tasty. I really like it because of gluten free. Love to try these someday.

      • chewoutloud

      Thanks and hope you guys love it!

    • Rhewi Montemayor

    Wow, this is really looks a yummy bar perfect for my snack. I would love to try these.

    • eatlivetraveldrink

    these look so amazing!! My husband is allergic to gluten – so he would love it

    • Shub

    I am falling in love with this recipe. The bars are healthy and are perfect for everyone in the family.

    • Chetan

    Delicious. This is what i want. Yummy and tasty. Will try to make it by myself.

    • Sin Yee

    I have done my own protein bar too. But haven’t try a gluten-free recipe. Shall try next round.

    • Aine

    Oh! They sound delicious, great alternative suggestions

    • jhilmil

    Loved the energy rich, protein bars. Seem to be nutritious and delicious enough that kids fall for it. Can be a form of great Travel snack as well.

    • Donquita Felton

    I love to make quick and easy baked goods. Helps with eating healthy while on the go.

    • Erica S

    What a fantastic recipe! So approachable, and these bars look delicious. What kid wouldn’t want to eat these? And me too!

    • Karyn Locke

    I saw a pic of these earlier today – they look delish! And cereal bars are perfect for crazy busy mornings!

      • chewoutloud

      Totally, Karyn! 🙂

    • Shubhada Bhide

    This protein bars looks so tasty and yummy!!! Wanna try this recipe and i am sure that my son will love these. Perfect for snack on the go.

    • Hunter S. Jones

    Oh! Love that you don’t have to bake the breakfast bars! Think I’ll try the choc – avocado energy bars, too. Thanks so much for sharing the recipes & info!

    • Judy

    You had me at gluten free! I’ve never tried sunflower butter. I’m going to have to look for that.

    • Familyearthtrek

    Ohh these looks delicious! I dont like nuts but I love all kind of seeds so this recipe will come in use many times I am sure! As we love to go hiking these energy bars are perfect for a family like us!

    • Words of a Texas Nerd

    Mmm these all look so good! I finally got my kids to join me in eating fiber bars and trail mix. My oldest is stubborn, but maybe if I make some homemade, he will sing a different tune!

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