Allergy Management
TinyTummyTreats
Chia and Amaranth No-Bake Energy Bars
By TinyTummyTreats Test KitchenReviewed by TinyTummyTreats Editorial TeamPublished Apr 28, 2026 · Updated May 11, 2026
International
15 mins
nutritiouseasy-to-makevegandairy-freenut-freegluten-freesoft-texturebalanced-nutritionallergy-friendlyquick-prepmake-aheadhealthy snacksfinger-food-friendlybudget-friendlysuitable-for-12-monthslunchbox-friendlyno_bake
Quick and easy no-bake energy bars packed with nutritious chia seeds and amaranth. These soft-textured, allergy-friendly bars are perfect for toddler lunchboxes and allergy-sensitive diets.
Prep
15 min
Cook
0 min
Total
15 min
Servings
12
Difficulty
easy
Cuisine
International
Ingredients
Servings
12
- 3 tablespoons chia seeds
- 1 cup puffed amaranth
- 1 cup rolled oats (gluten-free if required)
- 1/2 cup sunflower seed butter
- 1/4 cup pure maple syrup
- 1/2 cup mashed ripe banana
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- 1/4 cup unsweetened shredded coconut
Instructions
-
Line an 8x8 inch square pan with parchment paper, leaving some overhang for easy removal.
-
In a large mixing bowl, combine the rolled oats, puffed amaranth, chia seeds, ground cinnamon, and shredded coconut (if using). Mix gently to distribute evenly.
-
In a microwave-safe bowl or small saucepan, warm the sunflower seed butter and pure maple syrup together over low heat until smoothly combined but not hot (about 20-30 seconds in microwave).
-
Add the mashed banana and vanilla extract to the warm mixture and stir until blended.
-
Pour the wet ingredients over the dry ingredients and fold with a spatula until fully incorporated and sticky. The mixture should hold together when pressed.
-
Transfer the mixture into the prepared pan and press firmly and evenly into the pan using a spatula or clean hands to compress the bars tightly.
-
Refrigerate the pan for at least 1 hour to allow the bars to set and firm up.
-
Once set, use the parchment paper overhang to lift the slab out of the pan and place on a cutting board.
-
Cut into 12 toddler-sized bars or squares for easy finger food portions.
-
Store the bars in an airtight container in the refrigerator for up to 5 days or freeze individually wrapped for up to 1 month.
Tips
Allergy Safety for Little Tummies
Allergy Warnings This recipe is thoughtfully designed to be nut-free and dairy-free , using sunflower seed butter as a safe alternative. However, sunflower seeds may trigger allergies in some; verify no seed allergies before serving. Using certified gluten-free rolled oats keeps it gluten-free .
Texture and Mouthfeel for Toddlers
These Chia and Amaranth No-Bake Energy Bars are expertly crafted for toddlers aged 12 months and older , offering a soft-textured and easy-to-chew finger-food-friendly snack that supports early feeding development. For toddlers between 12 to 18 months , cut the bars into small, manageable pieces to minimize choking risk. The soft, naturally sweet ingredients like mashed banana and sunflower seed butter cater perfectly to toddlers refining their chewing skills.
Feeding, Portioning, and Sharing Notes
Safe Serving Sizes for Toddlers Offer one small bar (approximately one-twelfth of the batch) per snack or meal to toddlers aged 12 months and over. This portion provides balanced nutrition without overpowering small appetites or overconsuming natural sugars. Choking Hazard Prevention With soft-textured ingredients cut into toddler-sized finger foods, these bars minimize choking risk.
Frequently Asked Questions
- Can I make Chia and Amaranth No-Bake Energy Bars ahead?
- Yes. Prepare the recipe ahead, cool it completely, and store portions airtight so they are ready for quick toddler snacks or meals.
- How do I keep the texture toddler-friendly?
- Keep pieces or spoonfuls small, avoid overcooking, and serve with a soft side if the texture feels dry or sticky for your child's chewing stage.
- Can ingredients be swapped for allergies?
- Yes. Use safe substitutes for your child's needs and check labels for common cross-contact risks before serving.
- What should I serve with it?
- Pair it with a protein, soft fruit, or cooked vegetable to make the snack or meal more balanced for little appetites.
Ingredient Replacements
- tablespoons chia seeds: Swap with a toddler-safe alternative that keeps a similar moisture level and soft bite, then adjust water or cook time a little if the mixture feels dry or loose.
- cup puffed amaranth: Swap with a toddler-safe alternative that keeps a similar moisture level and soft bite, then adjust water or cook time a little if the mixture feels dry or loose.
- cup rolled oats (gluten-free if required): Swap with a toddler-safe alternative that keeps a similar moisture level and soft bite, then adjust water or cook time a little if the mixture feels dry or loose.
- cup sunflower seed butter: Swap with a toddler-safe alternative that keeps a similar moisture level and soft bite, then adjust water or cook time a little if the mixture feels dry or loose.
- cup pure maple syrup: Swap with a toddler-safe alternative that keeps a similar moisture level and soft bite, then adjust water or cook time a little if the mixture feels dry or loose.
Storage
Cool Chia and Amaranth No-Bake Energy Bars completely, then store portions in an airtight container in the refrigerator for up to 3 days. Freeze extras when practical, thaw before serving, and reheat gently only when a warmer, softer bite is helpful.
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