Breakfast
Freeflourish
Gluten-Free High-Protein Seed and Pumpkin Flour Snack Bars
By Freeflourish Test KitchenReviewed by Freeflourish Editorial TeamPublished May 5, 2026 · Updated Jul 7, 2026
American-inspired
30 mins
glutenfreehighproteinfamilymealkidfriendlyeasysnackfreezablebudgetfriendly
These gluten-free, high-protein snack bars are made with nutrient-rich pumpkin seed and sunflower seed flours. Nut-free and kid-friendly, they offer a quick, affordable, and freezer-friendly option that fuels your family with healthy energy. Ideal for on-the-go snacks and lunchboxes.
Prep
10 min
Cook
20 min
Total
30 min
Servings
12
Difficulty
easy
Cuisine
American-inspired
Ingredients
Servings
12
- 1 cup pumpkin seed flour
- 1 cup sunflower seed flour
- 1/2 cup gluten-free rolled oats
- 1/4 cup ground flaxseed
- 1/4 cup chia seeds
- 1/4 cup unsweetened shredded coconut
- 2 teaspoons gluten-free baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1/2 cup unsweetened applesauce
- 1/3 cup maple syrup
- 1/4 cup coconut oil, melted
- 1 teaspoon pure vanilla extract
- 2 eggs (or flax eggs for vegan option)
- 1/3 cup dairy-free chocolate chips or dried fruit (optional)
Instructions
-
Preheat the oven to 350 degrees F. Line an 8x8-inch baking pan with parchment paper, leaving some overhang for easy removal.
-
In a large bowl, whisk together the pumpkin seed flour, sunflower seed flour, gluten-free rolled oats, ground flaxseed, chia seeds, shredded coconut, gluten-free baking powder, baking soda, and salt until well combined.
-
In a separate medium bowl, combine the unsweetened applesauce, maple syrup, melted coconut oil, vanilla extract, and eggs (or flax eggs). Whisk until smooth.
-
Pour the wet ingredients into the dry ingredients and gently fold until just combined. Fold in dairy-free chocolate chips or dried fruit if using.
-
Transfer the mixture to the prepared pan and spread evenly with a spatula, pressing firmly to compact the bars.
-
Bake for 18 to 22 minutes, until edges are golden and a toothpick inserted in the center comes out clean or with a few moist crumbs.
-
Remove from the oven and cool completely in the pan on a wire rack.
-
Using the parchment paper overhang, lift the bars from the pan and cut into 12 even bars.
-
Store bars in an airtight container at room temperature for up to 4 days or freeze up to 3 months. Thaw before serving.
Tips
Allergen Overlap Note
Check every packaged ingredient for certified gluten-free status, especially spices, broths, sauces, seed products, and baking staples. Use clean prep surfaces and dedicated utensils when preparing Gluten-Free High-Protein Seed and Pumpkin Flour Snack Bars for someone with celiac disease.
Texture Expectations
Gluten-Free High-Protein Seed and Pumpkin Flour Snack Bars should keep the intended servings texture when cooked and plated carefully.
Dining With Non-GF Family Note
Prepare and serve on a dedicated gluten-free surface first, then keep any shared side dishes separate with dedicated serving utensils.
Frequently Asked Questions
- Can I make Gluten-Free High-Protein Seed and Pumpkin Flour Snack Bars ahead?
- Yes. Prepare components early, then store and reheat according to the storage guidance so the texture stays close to fresh.
- How do I keep this recipe gluten-free?
- Use certified gluten-free packaged ingredients and avoid shared utensils, boards, pans, or toppings that touched gluten-containing foods.
- Can I adjust the main ingredients?
- Yes. Swap ingredients with similar moisture, protein, or cooking behavior to keep timing and texture close to the original.
- How do I serve it with mixed-diet family?
- Serve the gluten-free recipe first and keep any gluten-containing toppings and sides separate.
Ingredient Replacements
- main vegetable: Use a certified gluten-free equivalent and choose a similar ingredient with matching moisture, texture, or cooking time. Check labels for shared-facility warnings when cooking for celiac disease or multiple allergies.
- protein: Use a certified gluten-free equivalent and choose a similar ingredient with matching moisture, texture, or cooking time. Check labels for shared-facility warnings when cooking for celiac disease or multiple allergies.
- seasoning: Use a certified gluten-free equivalent and choose a similar ingredient with matching moisture, texture, or cooking time. Check labels for shared-facility warnings when cooking for celiac disease or multiple allergies.
- cooking fat: Use a certified gluten-free equivalent and choose a similar ingredient with matching moisture, texture, or cooking time. Check labels for shared-facility warnings when cooking for celiac disease or multiple allergies.
- garnish: Use a certified gluten-free equivalent and choose a similar ingredient with matching moisture, texture, or cooking time. Check labels for shared-facility warnings when cooking for celiac disease or multiple allergies.
Storage and Reheating
Cool completely before covering. Refrigerate leftovers for up to 4 days, or freeze for later use. Reheat slowly to keep texture closer to fresh.
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