Nutritious and Delicious Apple Fiber Bars

Something you should know about me…

I love packing lunches!

It started at a very early age for me. My mom was big into homemade lunches, so we grew up believing that’s all there was.

By the time I was 7 I was coming home from school everyday and making my lunch for the following day at school.

Nothing has changed, in fact I think I like lunch packing even more now.

My favorite lunch items:

  • Sliced apples with a splash of lemon juice and a dash of cinnamon – I splash them with lemon so they don’t go brown overnight
  • Lemon LARABAR cut up into small pieces and mixed with granola – don’t knock it till you try it my friends
  • Spinach salad with tomatoes, pumpkin seeds, avocado, olive oil, and 2 hard boiled eggs
  • Millet with ground bison, sauteed veggies, and coconut oil
  • This [with granola and extra almond milk]
  • Bison burger patty wrapped in Swiss chard
  • BIG bowl of steamed veggies with hummus and pumpkin seeds on top

My favorite lunch item this week are these Apple Fiber Bars. They’re a perfect pick me up snack, or a great addition to yogurt as I just found out this morning.

In other news, Chelsey is giving away the real food diet cookbook, check it out!

Nutritious and Delicious Apple Fiber Bars
Recipe type: Vegan, Gluten free, Dairy free, Sugar free
Prep time: 
Cook time: 
Total time: 
Serves: 10 bars
These bars are naturally sweet, with a strong apple cinnamon flavor. They are nutritionally balanced, coming in at just above 200 calories, with 10g of sugar and 5 grams of fiber and protein! These snack bars are perfect for your kids’ lunches, as a post workout snack, or as a healthful after dinner treat.
  • ¾ cup quinoa flakes
  • ¾ cup sorghum flour
  • ¼ cup brown rice flour
  • 3 tablespoon ground flax seed
  • 3 tablespoon hemp seeds
  • ½ teaspoon baking soda
  • ¼ teaspoon himalayan rock salt
  • 2 apple, diced – do not peel!
  • ½ cup apple juice
  • 1 tablespoon lemon juice
  • 1 teaspoon cinnamon
  • 8 medjool dates, pitted and diced
  • ¼ cup coconut oil, melted
  • 2 tablespoon apple butter or 1 tablespoon apple sauce
  • 3 tablespoon sunflower seed butter or 3 tablespoon sunflower seeds ground fine
  • 1 teaspoon pure vanilla extract
  1. Preheat oven to 350F and line a cookie sheet with parchment paper or a silicon baking mat.
  2. Place diced apples, apple juice, lemon juice, and cinnamon in a small sauce pan. Cover and cook on medium-low heat for 5-10 minutes. Set aside to cool.
  3. Meanwhile, combine quinoa flakes, sorghum flour, rice flour, flax seed, hemp seeds, baking soda, and salt in a large bowl. Whisk until combined.
  4. In a blender, process half of the apple mixture [reserve the other half] with dates, coconut oil, apple butter, sunflower seed butter and vanilla extract.
  5. Add processed mixture and reserved apples to the large flour bowl, and mix until combined.
  6. Scoop ¼ cup of mix at a time into your hand and shape into small bars – about 1 inch in width and 2-3 inches in length.
  7. Place on prepared cookie sheet and bake for 30-35 minutes [mine took 31 minutes] or until golden.

View Nutritional Information (once on page scroll down)

Nutrition stats: calories 215; fat 7g; saturated fat 5g; dietary fiber 5g; sugars 10g; protein 5g

Do you make your own lunches?

If so, what’s for lunch today?

If not, pretend you have a homemade lunch. What’s in it?

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Happy Keto Body


  1. Is there anything I could substitute for the sorghum flour?

    • Sorghum flour is similar to spelt or kamut flour. You could try replacing it with those. I’ve haven’t tried it, so I’m not sure of the outcome though. Good luck!

    • I love the changes you made to the recipe. Great work, Molly!