Disclosure: This blog post is sponsored by U.S. Highbush Blueberry Council. All opinions are my own. Thanks for supporting the brands that make this blog possible.
Blueberries are the star of the show in these No-Bake Homemade Blueberry Granola Bars. With just a few simple ingredients and no oven required, they are the perfect nutritious snack to whip up in the heat of the summer.
With all the running and working out I do (especially during marathon season), I’m no stranger to granola bars. As a matter of fact, granola bars are my go-to pre-workout snack because they contain oats, which provide long lasting energy. But not all granola bars are created equal. Some are full of added sugar, and many are really lacking in the protein department.
Since I like my granola bars customized to my taste and energy needs, I decided to create my own batch. This brand new recipe for No-Bake Blueberry Granola Bars is loaded with fresh and juicy blueberries and has just a little bit of added sugar. And the absolute best part is that there’s no baking required.
Before I tell you how to make them, let me explain why I chose fresh blueberries for this recipe. Not only are they vibrant and yummy, these little berries pack a nutritional punch.
Blueberries have vitamin C.
A one-cup serving of blueberries is just 80 calories and has almost 16% of your daily Vitamin C. This important nutrient is necessary for growth, development, immune function and wound healing.
Blueberries are a good source of fiber.
Not only is fiber vital to digestive and gut health, diets rich in foods containing fiber, such as some vegetables and fruits, may also reduce the risk of heart disease. Fiber also helps you feel full, making it a key regulator of hunger and appetite.
Blueberries are high in manganese.
You may be unfamiliar with this mineral, but manganese helps the body process cholesterol and macronutrients, like carbohydrates and protein.
Blueberries contain plant nutrients called polyphenols.
Polyphenols include a group called anthocyanins (163.3 mg/100 g), which give blueberries their gorgeous blue color. Research shows that polyphenols may help lessen the inflammatory process. 1, 2, 3
There is also plentiful research on the role that blueberries may play in promoting other health outcomes. Investigators are currently pursuing five tracks to better understand blueberries potential health – cardiovascular health, brain health, gut health and exercise.
So, there you have it. Blueberries taste good and research shows they may support positive health outcomes! And just in case you’re wondering, fresh and frozen blueberries contain beneficial vitamins and minerals. Plus, keeping a bag of frozen blueberries in the freezer is a huge time saver!
Now that you know why I used whole blueberries in this recipe, let’s talk about what makes these bars so yummy. First, they are a simple combination of whole grain oats, nuts, dates, coconut flakes and blueberries with just a hint of pure maple syrup for sweetener. That means they are vegan, gluten-free and full of whole grains, protein and healthy fats. Each bar has about 240 calories and 7 grams of protein, making them a wholesome snack that can stand alone and satisfy your hunger.
And here’s the best part– all you need is a food processor, a pan and a fridge to make these homemade bars. There’s no baking required, which is a nice treat in the heat of the summer.
What are you waiting for? Add blueberries to your shopping list and whip up a batch of these homemade No-Bake Blueberry Granola Bars today!
No Bake Blueberry Granola Bars
These No-Bake Blueberry Granola bars feature fresh blueberries and have very little added sugar. With just a few simple ingredients and no oven required, they are the perfect nutritious snack to whip up in the heat of the summer or anytime throughout the year!
- 1/4 cup Medjool dates about 4, pitted
- 1/3 cup + 1 tablespoon natural peanut butter
- 1/4 cup maple syrup
- 2 cups old-fashioned oats
- 1/2 cup almond meal*
- 2 tablespoons unsweetened coconut flakes
- 1/8 teaspoon salt
- 1 cup fresh blueberries
Add the dates, peanut butter and maple syrup to a food processor and process until smooth. Pour the liquid batter into a large bowl.
To the bowl, add the oats, almond meal, coconut flakes and salt and stir with a spatula. You may need to use your hands to combine the mixture.
Add the blueberries to the oat mixture and stir well. Some blueberries may burst, and that’s perfectly fine!
Line a baking tin (8” x 8” or 9” x 13”) with parchment paper and press the oat mixture into the pan. Make sure you press it down until it’s firm. Refrigerate for at least 2 hours.
*If you can’t find almond meal, buy almonds with the skin on and pulse in the food processor until they become crumbly.
**These granola bars will stay for 3-4 days in the fridge.
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1. Prior RL, Cao G, Martin A, Sofic E, McEwen J, O’Brien C, Lischner N, Ehlenfeldt M, Kalt W, Krewer G, Mainland CM. Antioxidant capacity as influenced by total phenolic and anthocyanin content, maturity, and variety of Vaccinium species. J Agric Food Chem 1998; 46(7):2686-93.
2. Wu X, Schauss AG. Mitigation of inflammation with foods. J Agric Food Chem 2012; (27): 6703-17.
3. How Plants Protect Us from Disease. USDA/Agriculture Marketing Service. Available at: https://www.sciencedaily.com/releases/2009/04/090419202029.htm. Accessed June 6, 2019.