Maple Oat Snack Bars
Nut-Free • Dairy-Free • Egg-Free • Freezer-Friendly
These chewy bars are sweetened with maple syrup and packed with allergy-safe oats—no nuts, no dairy, no stress. Great for lunchboxes, after-school snacks, or cozy weekend hikes. Shareable, snackable, and safe—because every kid deserves a treat they can actually eat.
Ingredients
2 cups rolled oats (certified gluten-free if needed)
½ cup oat flour (or blend rolled oats in a food processor)
½ tsp baking soda
¼ tsp salt
½ tsp cinnamon (optional but cozy)
½ cup maple syrup
¼ cup safe oil (like avocado or canola)
¼ cup unsweetened applesauce (egg replacer + moisture)
1 tsp vanilla extract
½ cup allergy-safe add-ins (like raisins, chopped dried fruit, or chocolate chips)
Instructions
Preheat oven Heat oven to 350°F. Line an 8x8-inch pan with parchment paper.
Mix dry ingredients In a large bowl, stir together oats, oat flour, baking soda, salt, and cinnamon.
Mix wet ingredients In a separate bowl, whisk maple syrup, oil, applesauce, and vanilla.
Combine & fold in add-ins Pour wet into dry and stir until evenly combined. Fold in your add-ins.
Press & bake Press mixture firmly into prepared pan. Bake for 22–26 minutes, until edges are golden and center is set.
Cool & slice Let cool completely before slicing into bars. They firm up as they cool!
Notes
Bars freeze well—wrap individually for grab-and-go snacks.
For extra chew, underbake slightly and chill before slicing.
Want a crunchier top? Sprinkle a few oats or seeds before baking.
Skip the add-ins for a simple maple oat base kids love plain.
Want to save this recipe for later?
Click to download a printable version—perfect for meal planning, potlucks, or sharing with allergy-friendly friends.
Tried it?
If you try this recipe, let me know in the comments!
Chewy, cozy, and safe for every little hand that reaches for a snack.
Take care, Liz — your everyday allergy mom 💛
