Easy Apricot & Coconut Energy Bars (Gut-Loving & Allergy-Friendly)

As a holistic gut health expert in Melbourne, I’m always finding new ways to help my clients eat more fibre... but without the hidden nasties.

Most “high-fibre” supermarket snacks are actually packed with refined sugars like glucose syrup or high-fructose corn syrup. These can feed gut imbalances like candida or SIBO, exactly what we’re trying to avoid when supporting gut repair.

This bar recipe is naturally:

Gluten-free
Dairy-free
Nut-free
Vegan-friendly
Prebiotic-rich

They’re loaded with prebiotic seeds, wholefood fibres and healthy fats. You can cut them into smaller snack bites or thicker bars for an energy-boosting option.

Note: Because these bars are lower in syrups, they may crumble slightly, but that makes them the perfect gut-friendly fruit or yoghurt topper too.

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Why These Bars Support Gut Health

Ingredient	Gut Benefit
Quinoa Flakes + Amaranth	Naturally gluten-free pseudo-grains packed with: Fibre for regularity Plant protein Prebiotic starch to fuel beneficial gut microbes
Hemp, Sunflower & Pumpkin Seeds	Healthy omega fats (especially omega-3 from hemp) Magnesium and zinc (which help reduce gut inflammation) Extra fibre to bulk stools and feed microbes
Coconut	Coconut contains MCTs (medium-chain triglycerides) which are easily digested and have gentle antimicrobial properties that support gut balance.
Rice Malt Syrup (Low-FODMAP Friendly)	Rice malt syrup is fructose-free, which makes it easier to tolerate for people with: SIBO Fructose malabsorption Bloating triggered by high-FODMAP sweeteners

Per Serving Nutrition (based on 12 bars)

Nutrient	Per Bar (approx)
Protein	~5-6
Fibre	~6g
Plant ingredients	10+

Easy Apricot & Coconut Energy Bars

Makes: 12 bars (approx.)

Prep time: 10 minutes

Cook time: 25–35 minutes

Ingredients

1 ½ C quinoa flakes
½ C puffed amaranth
1 C shredded coconut
½ C hemp seeds
½ C sunflower seeds
½ C pepitas (pumpkin seeds)
2 tsp cinnamon
½ C diced apricots (can substitute for cranberries, sultanas, or another dried fruit of choice)
¾ C coconut oil
¼ C tahini
4 Tbsp rice malt syrup (or half honey, half syrup)

Method

Preheat oven to 150°C fan-forced.
In a large bowl, mix all dry ingredients except apricots.
In a saucepan, gently heat coconut oil, tahini, rice malt syrup and apricots for about 5 minutes. Stir continuously. (don’t boil).
Pour liquid into dry mixture and combine well.
Spread into a lined baking tray (about 1.5 cm thick). Press firmly.
Bake for 25–35 minutes until golden and set.
Cool fully before slicing into bars. Store in airtight container or freeze.

Common Questions About These Energy Bars

Can I make these bars low FODMAP? Yes, this recipe is already low in FODMAPs when made with rice malt syrup instead of honey. Apricots can be swapped for dried cranberries, blueberries or sultanas in small amounts. Stick to one bar per serve to keep it gut-friendly.

What can I use instead of quinoa flakes? You can use rolled oats (if tolerated), puffed millet, or extra puffed amaranth. Just make sure to keep the overall dry-to-wet ratio balanced so the bars still hold together.

Can I freeze them? Absolutely. These bars freeze well for up to 3 months. Just separate layers with baking paper and store in an airtight container or reusable freezer bag.

Can I make them without tahini? Yes. You can substitute tahini with: sunflower seed butter or any nut butter

Why are my bars crumbling? These bars are intentionally low in sugar syrups, which means they’re more fragile than store-bought options. If they break apart, use them as a topping for yoghurt, smoothie bowls, or fruit, still delicious and gut-friendly!