Allergy Friendly Oat and Seed Bars



On Friday one of the lovely ladies at who looks after Theo at childcare requested this recipe. D was looking for a slice to bake for an upcoming Mother's Day morning tea at the centre. But as we all know the food that goes into childcare centres and schools must be nut-free to protect children with nut allergies. This recipe is nut-free, vegan, egg-free and dairy free, delicious and nutrient dense. It's also full of protein for growing kids and big people alike. Matt and I love munching on these bars.

So as requested, this one is for you D and for all those parents out there scratching their heads and wondering what on earth to put in their kids' lunch boxes.

For those of you with zero waste goals this is an easy recipe because everything can be bought at a bulk store. If you live near Seddon and you want to cut down on packaging get yourself down to Eka Wholefoods on Victoria Street. That's where I pick up my ingredients with my very chic recycled jar collection…haha!

So without further ado… Recipe time!


  • 2 1/2 cups old fashioned rolled oats
  • 1/4 tsp baking powder
  • 1/4 tsp salt
  • 1/4 cup + 1 tbsp melted coconut oil
  • 1/4 cup + 1 tbsp rice malt syrup
  • 1/4 cup of pumpkin seeds
  • 1/4 cup of sunflower seeds
  • 1/2 sultanas
  • 1 tsp vanilla extract



  1. Pre-heat your oven to 170C. Line an 8 inch square pan with parchment paper (I use compostable parchment paper). 
  2. Place 2 cups of the oats in a large mixing bowl. 
  3. Add the remaining half cup of oats to a blender or food processor and pulse it until it is a rough flour. 
  4. Add the oat flour to the bowl of oats along with the baking powder, salt, sultanas, pumpkin seeds and sunflower seeds. Stir. 
  5. Melt the coconut oil in a saucepan and stir in the rice malt syrup and vanilla. Add this to the dry ingredients and stir well making sure that all the oats are coated. 
  6. Spread the mixture evenly in a pan and press down firmly. 
  7. Bake for 20mins. 
  8. Allow to cool down for about 10 mins before cutting your slice into rectangles.