These no bake Peanut Butter Cereal Bars are perfectly sweet without added sugar, gooey, peanut buttery, and crunchy, too. Not to mention they're incredibly easy to make and highly customizable to what you like. Great for both snacking and desserting!
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Peanut butter cereal bars would pair great with a special beverage, like Hibiscus Rose Cooler, or Iced Pineapple Matcha. Or try some other no bake recipes, like Cherry Truffles, Peppermint Hot Cocoa Cookies, and Chocolate Strawberry Pudding.
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Heart Health Benefits of Peanut Butter Cereal Bars
Our recipe combines whole grains, heart healthy fat and fiber, and a whole food sweetener for a deliciously healthy cereal bar! Our ingredients may help lower cholesterol especially, but also offer support for blood pressure and fight oxidative stress.
Macronutrients
No bake cereal bars with peanut butter are low in calories - only about 130 calories per bar! - and low in carbohydrates. They are a good source of (plant) protein, fiber, and heart healthy fats, thanks to our use of natural peanut butter.
Notes on added sugar: The majority of the sugar listed in the nutrition information is naturally occurring sugars, however using commercial cereals give the potential for wide variation in added sugar amounts in your final product. I use Kashi Honey Toasted Hearts and O's for the cereal bars. It contains 7 grams of added sugars per cup, which is actually a little on the high side if you were eating the cereal for breakfast. In the context of this recipe, however, that works out to just 1.3 grams of added sugar per bar, which is considered low in added sugar. For these bars, choose a cereal with no more than 10 grams of added sugar per cup to keep your end product low in added sugar.
Micronutrients and Bioactive Components
Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in peanut butter cereal bars:
- Soluble fiber - (in oats - Kashi cereal) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (1);
- β-glucan - (in oats - Kashi cereal) type of soluble fiber in oats and barley known to lower LDL cholesterol (2);
- Avenanthramides - (in oats - Kashi cereal) group of phenolic compounds with anti inflammatory effects that may offer protection against coronary heart disease (3);
- Iron - (in fortified cereals) necessary for oxygen transport (4);
- Phytosterols - (in peanut butter) majority of which is β-sitosterol, these are plant compounds that structurally resemble cholesterol, and compete with it for intestinal absorption, thereby lowering cardiovascular risk (5);
- Oleic acid - (in peanut butter) a type of monounsaturated fat reduced LDL cholesterol (6);
- Polyphenols and flavonoids - (in date paste) main antioxidants present in dates (7);
- Magnesium - (in dates) supports heart muscle relaxation and has been shown to support blood pressure control (8); and
- Insoluble fiber - (in date paste) helps slow blood sugar response and support gut health (2).
Ingredients
Here is what you'll need for this recipe, along with some applicable substitutions and notes.
- Cereal - I'm using Kashi honey toasted hearts and O's because it holds up against the moisture in this recipe and stays crunchy. You can use any Cheerio's variety, or another cereal of similar size. Something like Rice Krispies or Chex can also be used, but may get soggier over time. Look for a low sugar cereal.
- Natural peanut butter - a brand made from only peanuts (and maybe a little salt) is what you want for this. Read about how to choose the best peanut butter for heart health. Substitute with almond butter, soynut butter, or sunflower butter.
- Date paste - just a little for sweetness. Make sure to make this ahead of time. I freeze it, which makes recipes like these a snap!
- Vanilla - helps balance out the flavors, but technically optional.
See recipe card for quantities.
Instructions
Here's how to make no bake peanut butter cereal bars!
- Step 1: Chop about half of the cereal into pieces, and mix it into the whole cereal pieces (if you're starting with small cereal - like crispy rice - you may skip this step)
- Step 2: Warm the peanut butter to a pourable consistency, add it to the cereal, and mix well until all the pieces of cereal are coated with peanut butter.
- Step 3: Add the date paste and vanilla, and stir until everything is well combined.
- Step 4: Turn out the cereal mixture into a pan lined with parchment paper.
- Step 5: Press the cereal mixture down hard, in an even thickness. Use another piece of parchment paper to press on to keep the mixture from sticking to your hands. Refrigerate at least an hour before slicing, with a sharp knife, into 16 bars.
Hint: it is essential to mix the cereal and peanut butter together before adding the date paste. The date paste will turn the peanut butter into a thick paste that will be unable to coat the cereal, and your bars will not hold together.
Variations
Variations on cereal bars could be practically endless! See what you can dream up! Here are some ideas to get you started:
- Dried fruit - add ½ cup small pieces of any dried fruit, like blueberries, cranberries, raisins, or chopped apricots or pineapple
- Nuttier - add ½ cup chopped nuts, like walnuts, pistachios, pecans, or peanuts
- Spiced - add 1-2 teaspoons cinnamon or cardamom, or a pinch of ground cloves, allspice, or nutmeg
Equipment
For these peanut butter cereal bars you will need a large cutting board and chef knife, a large mixing bowl and spoon, and a pan about 8 inches by 8 inches (like a brownie pan) with come parchment paper to line it.
Links in the recipe card if you need!
Storage
These bars are best eaten at room temperature. They can be stored at room temperature for a day or so, but are best refrigerated in an airtight container for up to 7 days.
Remove from the refrigerator 20 minutes before serving.
Healthy heart pro tip
Look for a cereal that is both high in fiber and low in added sugar for the heart healthiest cereal bars!
FAQ
Use a cereal that is thick and crunchy. That will hold up best to the moisture in the recipe. Flake cereal won't work as well. I like Kashi hearts and O's. Cheerios will also work well. Choose a high fiber cereal with the least amount of added sugar you can find.
Related
Looking for more heart healthy snacks? Try these:
Pairing
These are my favorite beverages to serve with peanut butter cereal bars:
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📖 Recipe
Peanut Butter Cereal Bars
Equipment
Ingredients
- 3 cups Kashi Honey Toasted Hearts and O's or other cereal of choice
- 1 cup Natural Peanut Butter warmed to a pourable consistency
- 2 tablespoon Date Paste
- 1 teaspoon Vanilla
Instructions
- Line an 8x8 inch, or similar sized pan, with waxed paper or parchment.
- Chop about half of the cereal into smaller pieces, and mix together with the whole pieces (if your cereal is already small, you can skip this).
- Warm the peanut butter in the microwave for about 10-20 seconds, until pourable.
- Pour the peanut butter into the cereal. Stir to coat all the pieces well.
- Add the date paste and vanilla to the cereal, and combine well.
- Pour the entire mixture into the prepared pan, and press down hard.
- Refrigerate for at least 1 hour before cutting into 16 bars.
- These are best eaten at room temperature, but they should be stored in an airtight container in the refrigerator. Remove about 20 minutes before eating.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Wash hands before beginning
- Make sure all needed utensils and equipment are clean
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