RECIPE: No-Bake Seed and Oat Bars

Snacking gets a glow-up with these hormone-loving No-Bake Seed and Oat Bars. They’re chewy, satisfying, blood sugar-friendly, and packed with ingredients that actually support your cycle—not sabotage it.

Perfect for that 3PM "I need something now but don’t want to crash later" moment. These bars come together in minutes, require no oven, and can be customized to match your seed cycling needs. Yup, they’re multitasking—just like you.

Why these bars are hormone-friendly

When it comes to hormones, the goal is balance. These bars do that by combining healthy fats, complex carbs, fiber, and phase-specific seeds. Think of them as your snack-size hormone helpers—fueling your body while keeping cravings, mood swings, and energy dips in check.

You can tweak the seed combo depending on which half of your cycle you’re in:

🌱 Follicular & Ovulation Phase: flax + pumpkin

🌻 Luteal & Menstrual Phase: sesame + sunflower

Star Ingredients & Hormone Benefits

• Rolled oats – A great source of complex carbs and fiber to support steady energy and gut health.

• Nut butter – Provides healthy fats and helps stabilize blood sugar and mood.

• Ground seeds – Tailored to your cycle phase to naturally support estrogen or progesterone balance.

• Honey or maple syrup – Just enough sweetness without the sugar spike.

• Coconut oil – A clean fat that helps these bars stay firm and fuels your hormones.

No-Bake Seed and Oat Bars Recipe

Makes: 8–10 bars | Time: 10 minutes prep + chill time

Ingredients:

• 1 cup rolled oats

• ¼ cup ground flaxseed or sesame seed (depending on your phase)

• ¼ cup pumpkin or sunflower seeds (whole or lightly crushed)

• ½ cup nut butter (peanut, almond, or sunflower seed butter)

• 3 tbsp coconut oil, melted

• 3 tbsp honey or maple syrup

• 1 tsp vanilla extract

• Pinch of sea salt

• Optional: mini chocolate chips, goji berries, or cinnamon

Instructions:

1. Line a small baking dish or container with parchment paper.

2. In a mixing bowl, combine oats, seeds, and a pinch of salt.

3. In another bowl, mix nut butter, melted coconut oil, honey, and vanilla until smooth.

4. Pour wet mixture into dry and mix well until fully coated.

5. Press firmly into the lined dish to create an even layer.

6. Chill in the fridge or freezer for at least 1 hour before slicing into bars.

7. Store in an airtight container in the fridge for up to a week.

Need more easy hormone-supportive snacks?

Inside the KHOOII Wellness Membership, you’ll find hormone-synced snack guides, meal plans, and exclusive recipes just like this—designed to work with your body, all month long.

We make wellness doable, delicious, and definitely not boring.

Pro Tips for Balanced Snacking:

• Grind your seeds fresh before adding them for better nutrient absorption.

• Make it chocolatey: Add cacao nibs or a drizzle of melted dark chocolate for that luteal-phase craving fix.

• For extra crunch: Toast your oats lightly in a dry pan before mixing.

These no-bake seed and oat bars are like little hormone-supporting energy bricks. They're easy to batch, easy to grab, and perfect for syncing your snack game to your cycle.

Because healing your hormones doesn’t have to mean boring food and sad rice cakes.

👉 Grab the “Harmonize Your Hormones” eBook for more phase-based snack and meal ideas

Guidebook - Complete Guide to Harmonizing your Hormones

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