No-Cook Recipes

19 Healthy Simple Meals to Make When You Don’t Want to Cook

Just because you’re stuck at home right now doesn’t mean you want to cook, or even know how! Or, maybe you prefer to prepare simple meals on most days, even though you like to spend time in the kitchen.  No worries. Here are 19 healthy, simple meals to make when you don’t want to cook, and most use pantry staples. Double, or quadruple the “recipes” as needed!

Bowl of soup with herb toast

Meals don’t need to be fancy to be delicious and good for you, too!

 

Easy No-Recipe Breakfasts When You Don’t Want to Cook

In addition to being delicious breakfast choices, these meals make good snacks. However, you can eat them for a lunch and dinner, too!

• Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or unsweetened fortified soy milk, and fruit.

Make these No-Bake Oatmeal Raisin Breakfast Cookies when you don't want to cook.

Five minutes is all it takes to make a batch of No-Bake Oatmeal Raisin Cookies that pair perfectly with a carton of Greek yogurt and fruit.

 

• Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or another fruit. For instance, 2 tablespoons raisins, which contain no added sugar.

• Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.

• Scramble 2 eggs with 1⁄4 cup diced mushrooms or other vegetables, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.

• Pair a hard-cooked egg with 8 ounces low-fat yogurt in addition to 1 slice whole-grain toast, and fruit.

• Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.

Easy baked fish with canned tomatoes is perfect when you don't want to cook.

My go-to fish meal: breaded haddock topped with a can of undrained chopped canned tomatoes and dried parsley with vegetables and whole grain bread. Cook at 400˚F for 15 minutes or until done.

Lunch and Dinner Meals to Make When You Don’t Want to Cook

These meals require a minimum of cooking, and very little clean up!

• Microwave a medium potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.

• Top 1 whole-wheat pita round or small whole wheat Naan bread with tomato sauce and sliced part-skim mozzarella or cheddar cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice or enjoy with an orange or 2 clementines.

• Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.

• In a bowl, layer 1 cup cooked whole-grains, for instance, whole-wheat  couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.

• Mix 4 ounces canned or pouched, drained tuna with mayonnaise and pair with 10 whole-grain crackers, and sliced red bell pepper.

Lentil and vegetable soup in a large white soup bowl.

Canned lentil soup is a great start to a simple, balanced meal.

 

• Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa, and chicken or beef, if desired. Serve with 8 ounces milk or fortified soy beverage in addition to fruit.

• Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.

• Saute 8 ounces 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas in addition to chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with Greek yogurt and salsa and fruit or vegetables.

Quesadillas with sour cream and salsa

Use whatever meat, beans, or vegetables you have on hand to make quick quesadillas.

 

• Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit or baby carrots and cherry tomatoes.

• Fast fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.

 

salad with dressing, cooked chicken and pine nuts

For a simple, balanced meat, add protein-rich foods, such as cooked chicken, canned tuna or salmon, or beans.

 

• Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with  whole-grain bread or roll.

What are your go-to simple healthy meals these days?

19 Healthy Simple Meals to Make When You Don't Want to Cook

 

Tips for Better Snacks

Chocolate bar, computer

Snacking can be good for you if you make the right choices.

 

Adults consume 400 to 900 daily calories as snacks daily, and half of all children take in about 600 calories between meals, which is enough to qualify as a meal! Use these tips for better snacks and upgrade mini meals for more energy, better focus, and good nutrition.


It’s OK to snack. The problem is that snacks are often rich in calories, fat, and sodium, and low in nutrients.


What is a healthy snack?

It’s natural to get hungry between breakfast, lunch, and dinner, especially for young children and teens. Kids need to energy grow, and adults who skimp on meals, or skip them, need snacks, too.

Think of snacks as balanced mini-meals, not meal-wreckers. For example, when you combine cheese, whole grain crackers, and fruit, it’s OK to eat lightly at your next meal.

There’s no limit on snacks, but they should be balanced. And, you should account for snack calories as part of daily calorie needs so that you don’t eat too much. It’s easy to confuse snacks and treats.

Bowl of popcorn.

Popcorn is a whole grain and makes a healthy snack.


When kids snack at home, have them eat at the table.  Eating at a table encourages mindfulness about food.


Make protein a part of better snacks for kids and adults 

Cookies, chips, and candy temporarily curb hunger, but they aren’t particularly filling in the long run, in part because they lack protein.

Protein promotes eating satisfaction, and may contribute to easier weight control.

Protein-rich foods, such as low-fat dairy, lean meat, poultry, and seafood, also provide vitamins and minerals, including choline, iodine, and vitamin B12 for brain health. And, soy, beans, nuts, and seeds supply fiber, which we need every day.

Piece of whole grain bread spread with peanut butter.

Peanut butter and whole wheat bread is a nutrient-rich, filling snack idea.

Carbohydrates are part of healthy snacks for kids and adults

Carbohydrates are found in foods such as milk, fruit, vegetables, beans, bread, cereals, pasta, rice, and other grains, and in cookies, cakes, and other sweet foods and beverages.  

Nutritious, satisfying snacks combine protein and carbohydrates, preferably the complex kind. 

Foods rich in complex carbohydrates include whole grains, beans, fruit, vegetables, nuts, and seeds. Popcorn is a whole grain. 

Raw red and yellow peppers, carrots, large leek, onion, and garlic

Fresh raw vegetables are full of fluid and help you feel fuller for longer.

 

Complex carbohydrates, including starch and fiber, take longer to digest. In addition, complex carbohydrates are generally found in foods with vitamins, minerals, and phytonutrients. Phytonutrients are plant compounds that support health.  

Tips for better snacks to make at home

  • Double Berry Smoothie: 1 cup plain Greek yogurt, 1/2 cup fresh or frozen wild blueberries, 1/2 cup fresh or frozen raspberries or strawberries, 2 tablespoons milk, sweetener of your choice. Combine in food processor or blender and drink immediately.
Double Berry Smoothie is made with wild blueberries and dairy milk and yogurt.

Double Berry Smoothie

 

  • Small bowl of whole grain cereal and milk or fortified soy beverage. (Most plant milks don’t supply as much protein as dairy or soy.)

 

  • 1 serving plain one-minute oats prepared in the microwave with 8 ounces milk and topped with 2 tablespoons chopped walnuts

 

  • 4 cups low-fat microwave popcorn tossed with 2 tablespoons grated Parmesan cheese; 8 ounces milk

 

  • 1 cup canned lentil soup topped with ¼ cup shredded cheddar cheese

 

  • ½ cup cottage cheese and 6 whole grain crackers

 

No Bake Oatmeal Raisin Cookies make a delicious vegan, gluten-free and no-added sugar snack.

No Bake Oatmeal Raisin Cookies are ready in 5 minutes, are vegan, gluten-free, and contain no added sugar!

 


Try these delicious smoothie recipes


 

Tips for better snacks to take on the road for hiking and walking

  • Trail mix: whole grain cereal, raisins, peanuts

 

  • ½ tuna fish or turkey sandwich on whole grain bread and a handful of cherry tomatoes

 

  • 1-2 reduced-fat mozzarella cheese sticks and 6 woven wheat whole grain crackers

 

  • 1-2 hard-cooked eggs and a 1-ounce whole grain roll

 

  • Carton of Greek yogurt and fruit

 

  • ¾ cup dry roasted edamame

    Whole almonds are a delicious, satisfying snack.

    Almonds, and other nuts, pair well with cereal and fruit for a quick snack at home or on the run.

  • 10 small whole grain pretzels and hummus

 

  • 2 tablespoons peanut butter and 10 baby carrots

Tips for better snacks for kids and adults

No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)

No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.

No-Bake Oatmeal Raisin Cookies (No added sugar)

There’s nothing wrong with cookies as part of a balanced eating plan, but you should get more than calories, added sugar, and unhealthy fats when you eat them.  With 8 grams of protein and 5 grams of fiber, No-Bake Oatmeal Raisin Cookies, which have no added sugar, are vegan, and happen to be gluten-free, are a better way to satisfy your sweet tooth! 

Why You Should Make No-Bake Oatmeal Raisin Cookies

My idea of a delicious cookie recipe is combination of oats, peanut butter, raisins, and pure vanilla extract.  Raisins make these cookies naturally sweet, and they need no added sugar. In addition, these cookies vegan and gluten-free when you use gluten-free oats.  


No-Bake Oatmeal Raisin Cookies are also 100% whole grain and help to satisfy the suggestion from nutrition experts to eat at least three servings of whole grains daily.  


I love the ease of making these cookies. They are ready to eat in about 5 minutes, and one batch is often enough to last the week.  That’s important for busy people who can’t spend a lot of time in the kitchen preparing healthy foods, but want to improve their eating habits. 

 

uncooked oatmeal oats

Oatmeal is a whole grain that adds fiber and other nutrients.

creamy peanut butter on a spoon

Peanut butter is packed with healthy fat and helps hold these no-bake cookies together.

plain raisins on a white background

Raisins are sweet, but they contain no added sugar!

Healthy Breakfast Cookies for Kids 

We usually think of cookies as snacks or dessert, but they work for the morning meal, too! You eat breakfast for dinner, so why not cookies for breakfast?


Cookies for breakfast are a big hit with kids, and they will love having them as snacks or desserts, too!


If you don’t like cereal, eggs, or other traditional “morning foods” for breakfast, or you don’t have time to eat before leaving the house, these cookies are for you. One No-Bake Oatmeal Raisin Cookie paired with milk, fortified unsweetened soy beverage, or a carton of yogurt and a piece of fruit makes a balanced morning meal.

5 no-bake oatmeal raisin cookies on parchment paper

No-Bake Oatmeal Raisin Cookies are OK to eat any time of day!

 

No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)

These cookies are ready in minutes, require no cooking, and are delicious for breakfast or snacks!
Prep Time5 minutes
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: cookies, glutenfree, no added sugar, peanutbutter, raisins
Servings: 10
Calories: 292kcal

Ingredients

  • 2 cups California raisins
  • 1 cup peanut butter, no sugar added
  • 2 teaspoons pure vanilla extract
  • 2 cups uncooked oats, toasted*

Instructions

  • Place raisins, peanut butter, and vanilla extract in food processor. Blend on HIGH until well combined, about 45 seconds.  The mixture will resemble a paste. 
  • Place the raisin mixture in a medium bowl. Add oatmeal and combine well, using your hands, if necessary.  Form into 10 cookies or balls. 
  • Store in airtight container.

How to Toast Oats

  • To toast oats, preheat oven to 350˚F. Spread the oats evenly on an ungreased baking sheet. Bake for 10 minutes. Cool for 5 minutes before using. You can save time by skipping this step.

Notes

Per serving (1 cookie): 292 calories; 8 grams protein; 39 grams carbohydrate; 5 grams fiber; 14 grams fat (2 grams saturated fat); 0 milligrams cholesterol; 164 milligrams sodium; 60 milligrams calcium.

 

No-bake oatmeal raisin cookies pinterest graphic

No-Bake Vegan Bean and Peanut Butter Treats

As a dietitian, and lover of all things sweet, this no-bake vegan bean and peanut butter treats recipe checks all the boxes for me!

Vegan peanut butter and peanut heart-shaped dessert on Love napkin.

Nothing says “love” like a healthy, delicious dessert.

Healthy, no-bake dessert recipe 

The best thing about vegan recipes is that you don’t have to be vegan to enjoy them. (Also, you can eat the raw dough!)

No-Bake Vegan Bean and Peanut Butter Treats are perfect for everyone because they’re delicious, energizing, and heart-healthy.  And, if made with certified gluten-free oats, this vegan treat is gluten-free, too.

Children can help form the dough into hearts. Or, if it’s easier for them, they can form the dough into balls and dunk them into the chocolate.


Click here for a flourless Easy Black Bean Brownie recipe!

Small bowls of white beans, uncooked oats, peanuts

White beans, oats, and peanuts are the basis of these treats.

 

No-Bake Vegan Bean and Peanut Butter Treats

Peanut butter, white beans, and oatmeal combine to make a delicious sweet vegan treat that can be gluten-free, too. 
Prep Time30 minutes
Total Time30 minutes
Course: Dessert
Cuisine: American
Keyword: beans, glutenfree, peanutbutter, ValentinesDay, vegan
Servings: 18
Calories: 124kcal

Ingredients

  • 1 cup oatmeal, uncooked
  • 1 15-oz. can white beans or chickpeas, rinsed and drained
  • 1/2 cup creamy peanut butter
  • 1/3 cup maple syrup
  • 1 1/2 tsp. pure vanilla extract
  • 1/3 cup dark chocolate chips (vegan and gluten-free, if desired)
  • 3 Tbsp. finely chopped peanuts

Instructions

  • Place all the ingredients except the chocolate chips and peanuts in a food processor.  Blend until the mixture is well-combined, about 3 minutes, pausing to scrape down the sides of the processor.  Leave the dough in the food processor and refrigerate for 15 minutes.
    Place the dough on a large cutting board and press into a 9-inch square that’s about 1/2-inch thick. Use a medium heart-shaped cookie cutter to cut the dough into hearts.*  
    Combine the remaining dough and press into a 1/2-inch thick piece. Cut dough into hearts until you have 18, and place hearts on a wire cooling rack on top of a cutting board.
    To decorate, melt the chocolate in the microwave or in a double boiler and  drizzle on the hearts. Sprinkle with chopped peanuts and allow the chocolate to harden before eating. Refrigerate leftovers.

Nutrition Information: Per serving: 124 calories; 5 grams fat (1 gram saturated fat); 0 cholesterol; 82 milligrams sodium; 16 grams carbohydrate; 3 grams fiber; 4 grams protein.

    Notes

    *Note: You can also shape the dough into 18 balls. Dip half of each ball into the melted chocolate and coat with peanuts. Place on wax paper to harden.
    Plate of vegan bean and peanut butter no-bake treats

    They’re vegan, so you can pick at the batter without worries!

     

    No Added Sugar Shamrock Shake (vegan)

    vegan matcha green smoothie shake

    Fast food green drinks are fun to sip, especially around St. Patrick’s day, but they are usually overly sweet and low on nutrition. If you’re looking for a healthier beverage, this no added sugar shamrock shake is for you.

    This delicious drink supplies one and a half servings of fruits and vegetables, nine grams of fiber, calcium, heart-healthy fat, and much more, and it gets some of its vibrant color from matcha. 

    What is matcha? 

    Matcha is ground green tea that’s typically used to make a hot beverage. As a powder, matcha is potent and a little goes a long way in terms of flavor and color.

    Does matcha have health benefits? 

    Matcha and other green tea contains antioxidants that may fight cancer.  Drinking green tea on a regular basis is linked to lower blood pressure and lower levels of LDL, or bad, cholesterol in the blood.

    However, there’s not much research on matcha itself. Even though matcha is a type of green tea, experts aren’t sure that it has the same effects as other green tea on health.

    Does matcha have caffeine? 

    Matcha contains caffeine, but relatively low levels. As a result, this no added sugar shamrock shake provides a gentle energy lift, rather than a jolt.

    different kinds of matcha green tea powder

    I use McCormick Gourmet Organic Matcha Green Tea with Ginger Seasonings*.  It supplies about 4 milligrams of caffeine per serving, which is the same amount of caffeine as 12 ounces of decaffeinated coffee.

    vegan matcha green smoothie with a bowl of matcha powder

    When you make the smoothie with regular matcha, the caffeine content is about 50 milligrams, which is still far less than coffee. For example, 16 ounces of Starbucks coffee has 330 milligrams caffeine.

    I hope you enjoy this better-for-you drink that you can make with a soy beverage so that it’s vegan, or with dairy milk. It’s your choice!

    No Added Sugar Shamrock Shake

    A delicious and nutritious version of sugary fast food milkshakes.
    Prep Time5 minutes
    Cook Time0 minutes
    Course: Snack
    Cuisine: American
    Keyword: banana, greensmoothie, milkshake, shamrockshake, vegansmoothie
    Servings: 1

    Ingredients

    • 1/2 cup baby spinach or kale
    • 1/2 medium frozen banana, sliced
    • 1/2 pitted ripe avocado, sliced
    • 1/2 cup unsweetened fortified soy beverage or 1% low fat milk
    • 1/2 tsp. matcha

    Instructions

    • Place all the ingredients in a blender or food processor. 
    • Blend on high speed for 1 to 2 minutes or until smooth.
    • Pour into a glass and drink immediately.

    Notes

    Nutrition information: 281 calories; 16 grams fat (3 grams saturated fat); 6 milligrams cholesterol; 76 milligrams sodium; 32 grams carbohydrate; 9 grams fiber; 8 grams protein

    *I did not receive compensation or product from McCormick or Organic Living Superfoods and they are not my clients.

    green match smoothie drink

    Creamy Chocolate Peanut Butter “Ice Cream”

    Eating a more plant-based diet doesn’t mean ditching dessert.  Indulge in this Creamy Chocolate Peanut Butter “Ice Cream.” It’s satisfying, heart-healthy, vegan, and it’s even gluten-free!

    Creamy Chocolate Peanut Butter "Ice Cream" with frozen bananas is vegan

    Frozen bananas and peanut butter make this “ice cream” vegan, gluten-free, and delicious!

    Is Ice Cream Bad for You?

    I’m not a big believer in “good and bad foods” because it takes away from the importance of an overall healthy eating pattern.  Healthy eating patterns can include all types of foods.

    I didn’t set out to make this ice cream vegan or gluten-free; it just happened that way! I just looking for a dessert that would satisfy me as much as real ice cream. While ice cream has more fat and added sugar than this homemade creamy chocolate peanut butter concoction, I still eat it. Choosing this vegan alternative provides a delicious way to include more plant foods.

    How to Make Healthy Chocolate Peanut Butter Vegan Nice Cream

    Bananas are the silent ingredient in this healthy frozen delight, and they make it unnecessary to add dairy products and sugary sweeteners. The ripest bananas are the sweetest and make the creamiest “nice cream.”

    Bananas also offer fiber and potassium, and are responsible for the smooth, rich texture of this creamy chocolate peanut butter treat. One portion of “nice cream” also supplies a serving of fruit.

    I keep chunks of frozen banana in the freezer to use on a moment’s notice. You can also freeze chopped bananas for at least two hours before making this, or other recipes, such as smoothies. You can also buy bags of sliced, frozen bananas to have on hand.

    frozen sliced bananas in resealable plastic bag

    Keep frozen bananas on hand to make “ice cream” fast.

    The Health Benefits of Cocoa Powder

    You’ve probably heard that dark chocolate is good for you.  Milk and dark chocolate are a mixture of ingredients, including sugar, and cocoa butter, the fat that is removed from cocoa beans during processing.  Cocoa powder is the dried solids that result from that processing and it is ground up, packaged, and found in grocery stores.

    Unsweetened cocoa powder contains flavonoids, which are plant-based compounds. An eating plan rich in flavonoids is linked to  less inflammation in the body, proper blood flow, and reducing blood pressure. Cocoa powder that is not “Dutch-process” is richer in flavonoids.

    I use unsweetened cocoa powder in my “ice cream” because it delivers deep chocolate flavor without any added sugar. You can also add cocoa powder to savory dishes, such as chili, to amp up flavor and nutrition.

     

    Bowl of unsweetened cocoa powder.

    Cocoa powder provides intense chocolate flavor without the fat.

     

    Why Peanut Butter is Good For You

    “Is peanut butter bad for you?” is a question that I get a lot. My answer: only if you are allergic to peanuts!

    Peanut butter is a source of several nutrients, including protein, heart-healthy fats, and potassium. Just two tablespoons of peanut butter provides an excellent source of manganese (not to be confused with magnesium!).  Manganese is a mineral that your body needs to make energy, protect cells from damage, and support a healthy immune system, among other functions.

    Natural peanut butter is often free of added sugar. If you’re want  to limit sugar, check the package to be sure the peanut butter doesn’t contain added sugars.  Learn how to make homemade peanut butter with no added sugar from Sally Kuzemchak over at Real Mom Nutrition. (Hint: It’s easy!)

    creamy peanut butter adds healthy fats to vegan ice cream with frozen bananas

     

    Creamy Chocolate Peanut Butter "Ice Cream" (Vegan)

    This dairy-free vegan "ice cream" is delicious and offers a serving of fruit, too!
    Prep Time2 hours
    Total Time2 hours 5 minutes
    Course: Dessert
    Cuisine: American
    Keyword: chocolatepeanutbutter, dairyfree, peanutbutterdessert, vegan, vegandessert, veganicecream
    Servings: 2

    Ingredients

    • 2 medium ripe bananas, cut into chunks and frozen (Freeze for at least 2 hours.)
    • 2 Tbsp. peanut butter (with no added sugar, if desired)
    • 2 Tbsp. unsweetened cocoa powder
    • 1/2 tsp. pure vanilla extract
    • 2 Tbsp. chopped peanuts

    Instructions

    • Place bananas in a large food processor. 
    • Add the peanut butter, cocoa powder, and vanilla.  
    • Blend until smooth, about 2 to 3 minutes. 
    • Transfer to serving bowls and garnish with peanuts. Serve immediately.

    Notes

     
    Per serving: 
    252 calories; 12 grams fat (2 grams saturated fat); 0 cholesterol; 132 milligrams sodium; 29 grams carbohydrate; 5 grams fiber; 7 grams protein

    bowl of creamy chocolate peanut butter vegan ice cream with no added sugar

    Peanut Butter Cereal Bars

    These No-Bake Peanut Butter Cereal Bars are ready in less than 5 minutes.

    Peanut Butter Cereal Bars are easy to make and require no baking.

    I love energy bars, but most store-bought varieties are too expensive for me, too sweet, or they leave an aftertaste. I thought I could do better, and I came up with these delicious no-bake Peanut Butter Cereal Bars that are packed with protein and fiber.

    No-Bake Healthy Snacks that are Budget-Friendly

    These bars are delicious, and one of the best parts is that you don’t have to bake them!  Peanut butter and maple syrup (or honey) hold the bars together and makes them moist and chewy.

    I wanted this recipe to be cost-effective and I chose peanut butter because it’s the least expensive type of nut butter.

    Chunky peanut butter provides extra crunch in this recipe. If you don’t have chunky peanut butter, use creamy and add 1/3 cup chopped peanuts.


    Honey is often less expensive than 100% pure maple syrup, but it’s not a vegan ingredient. Maple syrup works just as well as a sweetener and to hold the other ingredients together.

    Raisins supply sweetness without added sugar, and they are likely to be the least costly dried fruit, and even less when you buy store brands.  (Learn how to cut back on sugar here.)

    If you substitute a higher-fiber whole grain ready-to-eat cereal for Cheerios, the cost to make the peanut butter cereal bars may be higher, and the calorie count could increase.

    How to Make Vegan Energy Bars

    You have a choice to help hold these bars together: honey or maple syrup.  I don’t have a preference, but if you want a vegan version, use maple syrup.  Pure maple syrup can be pricey, and since you really don’t taste it in the recipe, use whatever brand you can afford.


    Each bar supplies 10 grams of protein and 5 grams of fiber! 

    How to Make Nut-Free, Gluten-Free Energy Bars

    Yes, the basis of these energy bars is peanut butter, but you can make them nut-free by using sunflower seed butter, soy nut butter, or sesame seed butter.

    Cheerios are gluten-free.  Be sure to choose certified gluten-free oats to be sure that you are buying a gluten-free product.

    Peanut Butter Cereal Bars have just five low-cost ingredients.

    Peanut Butter Cereal Bars have just five relatively low-cost ingredients.

    No-Bake Peanut Butter Cereal Bars

    These delicious bars supply 10 grams of protein, 5 grams of fiber, use 5 ingredients and take 5 minutes to put together! 
    Prep Time5 minutes
    Total Time49 minutes
    Course: Breakfast, Snack
    Cuisine: American
    Keyword: peanut butter cereal bars
    Servings: 12
    Calories: 302kcal
    Author: ewardrd

    Ingredients

    • 1 1/2 cups crunchy peanut butter Use no added sugar peanut butter, if desired.
    • 1/2 cup California raisins
    • 1/3 cup maple syrup or honey
    • 2 cups oats, uncooked
    • 2 cups plain Cheerios, or store-brand equivalent

    Instructions

    • Coat a 8″ x 8″ baking pan with cooking spray or line with parchment paper.
    • Combine all the ingredients in a medium mixing bowl.
    • Press the bar mixture evenly into the pan. Refrigerate for at least one hour.
    • Cut into 12 squares. Keep refrigerated.

    Notes

    Nutrition Information: Per serving: 302 calories; 17 grams fat (3 grams saturated fat); 0 cholesterol; 191 milligrams sodium; 31 grams carbohydrate; 5 grams fiber; 10 grams protein.


    Need a chocolate fix? Toss 1/4 cup mini chocolate chips into the bar mixture. Mini chips better distribute the chocolate flavor, so you use can use less of them! 

    Gluten-free Peanut Butter Cereal Bars can also be vegan.

    Use maple syrup instead of honey to make these gluten-free Peanut Butter Cereal Bars vegan.

    Serving suggestion: Pair with eight ounces of dairy milk or a carton of Greek yogurt and a banana. You’ll get a serving each of fruit, dairy, and whole grains, as well as at least 20 grams of protein, the minimum amount of protein you should have at every meal.

    pin for Peanut Butter Cereal Bars no bake

     

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