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Nutrition & Fitness Programs

RECIPE: No-Bake Seed & Oat Bars

If you’re tired of overpriced “healthy” snack bars that taste like cardboard, these no-bake seed and oat bars are about to become your new go-to. They’re chewy, nutty, naturally sweetened, and packed with hormone-friendly seeds that keep your energy steady all day long. Best part? Zero oven time required — just mix, press, and chill.


Why these no-bake seed and oat bars are great

Hormone support – Flax, pumpkin, sunflower, and chia seeds provide key minerals and fatty acids to support every phase of your cycle.

Energy on-the-go – Balanced carbs, protein, and fats keep you full without the sugar crash.

Kid and partner approved – A snack that feels like a treat but secretly delivers nutrition.

Stack of seed and nut bars with visible almonds and cranberries on a wooden board. Rustic background, soft lighting, earthy tones.

Star ingredients and why they shine

  • Rolled oats – Slow-digesting carbs for sustained energy.

  • Mixed seeds (flax, pumpkin, sunflower, chia) – Hormone-loving nutrients like zinc, magnesium, and omega-3s.

  • Nut butter – Provides protein and healthy fats to balance blood sugar.

  • Honey or maple syrup – Natural sweetness plus minerals to replace processed sugar.


The Recipe

Serves: 8 bars

Prep time: 10 minutes

Chill time: 1–2 hours

Ingredients:

  • 2 cups rolled oats

  • ½ cup mixed seeds (flax, pumpkin, sunflower, chia)

  • ½ cup nut butter (almond, peanut, or cashew)

  • ⅓ cup honey or maple syrup

  • Pinch of sea salt

Instructions:

  1. Line a square baking dish with parchment paper.

  2. In a large bowl, mix oats and seeds.

  3. In a saucepan over low heat, warm nut butter and honey until smooth and pourable.

  4. Pour wet mixture into oats and seeds, stir until fully combined.

  5. Press mixture firmly into the lined dish.

  6. Chill in the fridge for 1–2 hours, then slice into bars.


Want more hormone-friendly snacks like these no-bake seed and oat bars? Check out my Stan Store, where you’ll find all my eBooks filled with recipes, cycle-syncing food swaps, and hormone-healing meal guides.


3 Pro Tips

  1. Add a protein boost – Stir in a scoop of protein powder for extra satiety.

  2. Upgrade the flavour – Add cinnamon, vanilla extract, or a handful of dark chocolate chips.

  3. Make it luteal-friendly – Throw in extra pumpkin seeds and a drizzle of dark chocolate for the ultimate PMS snack.


For a complete hormone-supportive recipe library, grab my Harmonize Your Hormones eBook — your step-by-step guide to syncing food with your cycle and feeling your best.


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