Coco-Nutty Energy Bars

Hello honey bunnies~!

Have you been feeling down in the dumps? Low on energy because you didn't have time to prepare breakfast? Craving something sweet, filling, and satisfying? NO WORRIES!!! Ma Nutrition's got you covered with this easy peezy lemon squeezy recipe of...COCO-NUTTY ENERGY BARS! These babies are packed with healthy fats, carbs, and proteins to get your gears running! :) 

Let me fill you in on the powerhouse key ingredients:

Cashews - Cashews are packed with heart-healthy monounsaturated fats (MUFAs), a fat that has been found to decrease risk of breast cancer, reduce cholesterol levels, lower risk for heart disease and stroke, promote weight loss, reduce pain in arthritis, and reduce belly fat. They're also chock full of minerals that are critical for functioning of the body including: copper, phosphorus, manganese, magnesium, and zinc

Almonds - Like cashews, almonds are also packed with heart-healthy monounsaturated fats! They reduce the risk of heart attacks, lower bad cholesterol (LDL), protect artery walls from damage through flavonoids found in almond skins, build strong bones and teeth through phosphorus, aid in weight loss, lower the rise in blood sugar and insulin after meals, and promote brain function. 

Flaxseeds - Available in whole or ground forms, flaxseeds are an easy way to add fiber, plant-source omega-3s, and lignans into your diet. 

  • Fiber promotes digestive health.
  • Omega-3s are essential fatty acids ('essential' means that our body does not make them so we need to consume them) that play valuable anti-inflammatory roles in our bodies. It is also important to note that plant source omega-3s are alpha-linoleic acids (ALAs), which is an inactive form of omega-3s. To be used in the body, ALA needs to be converted into EPA and DHA, active forms of omega-3s. Unfortunately, our bodies do not have the ability to convert ALAs Therefore, it is still important to attain omega-3s from animal sources like fish or supplements.
  • Lignans are phytonutrients that may help regulate hormone levels. Studies have shown that lignans contain anticancer properties, anti-oxidative activities and anti-inflammatory activities. Lignans have also been shown to reduce the risk of breast cancer in women. 
Chia Seeds - These magical seeds are full of fiber, protein, Omega-3s, minerals, antioxidants and vitamins with minimal calories. A one ounce serving contains 138 calories, 10 g fiber, 4.7 g protein, and 5 g Omega-3s! Like flaxseeds, chia seeds contain plant-source omega-3s. Also, almost all the carbs in chia seeds are fiber. Cool fact: Chia seeds can absorb water up to 10-12 times their own weight due to all its fiber, making you feel fuller, longer & keeping your digestive tract healthy (AKA helping you have an easier time in the restroom ;P).

Check out my Easy Chia Seed Pudding for another way to add this superfood into your diet! :)

Oats - Oats are a whole grain pantry staple packed with fiber and minerals. They are considered healthy because they may...

  • lower cholesterol levels through a specific type of fiber called beta-glucan
  • reduce risk of cardiovascular disease with an oat-specific antioxidant called avenanthramides 
  • enhance immune response to infection
  • stabilize blood sugar
  • lower type 2 diabetes risk
  • protect against breast cancer
  • lower blood pressure
Honey - This golden deliciously sweet nectar...
  • regulates blood sugar
  • reduces cough and through irritation
  • contains anti-bacterial and anti-fungal properties
  • reduces ulcers and other gastrointestinal diseases
  • prevents cancer and heart disease
Coconut - This tropical fruit is rich in fiber, minerals, and vitamins. Although coconuts are high in saturated fats, these fats are differet than those found in animal products and are known as medium-chain fatty acids (MCFA). Studies have shown that MCFA help lower the risk of both atherosclerosis and heart disease. Coconut oil aids digestion and absorption of fat-soluble vitamins. In traditional medicine, it is thought of as a medical panacea, treatment for a wide variety of health issues because they contain anti-fungal, antiviral and antibacterial properties. What's even better is that this fruit has the power to boost your energy levels!

Coco-Nutty Energy Bars

I like eating mines with greek yogurt for an extra protein punch! :)

Prep time: 3 minutes

Bake time: 8 minutes
Mix & Press time: 5 minutes
Fridge time: 8 hours

1 cup cashews
1 cup almonds
1/3 cup flaxseed (ground or whole)
1/2 cup chia seeds
1 1/2 cup oats
1/3 cup honey*
1/4 cup brown sugar
4 tbsp butter
1/2 tsp salt
1/2 cup of unsweetened coconut flakes
2 tsp vanilla extract
2 cups favorite puffed cereal (I used honey nut cheerios)
1/2 cup favorite tiny pieces of dried fruit (I used raisins)

*Side note: I like to spray my measuring cup with oil spray so that my honey easily comes out of the measuring cup. Or you can be a daredevil and just ditch the cup completely & just eyeball it. ;)


1. On a baking sheet, add your cashews, almonds, flaxseed, chia seeds, and oats and bake for 8 minutes at 350 F or until fragrant. 
2. At the same time, in a sauce pan, melt your butter, brown sugar, and honey together on low or medium-low heat. When sugar is completely dissolved (about 3 minutes), remove from heat and mix in the vanilla & salt. 
3. In a large mixing bowl, mix your baked goods, sugar mixture, unsweetened coconut flakes, puffed cereal, and dried fruit pieces.
4. Line a baking sheet with parchment paper or saran wrap. Pour your coco-nutty mixture on top. With another parchment paper or saran wrap, flatten coco-nutty mixture.
5. Refrigerate for 8 hours. (Or you can eat it as is like granola! ^__^)
6. After 8 hours, cut into 12 rectangles & you're ready to serve you Coco-Nutty Energy Bars! :)

Makes 12 servings

Made the mistake of using my hands...

For the more efficient & less messy method!

I hope you guys enjoy this recipe! I love it because it's very versatile; you can change the nuts to your favorite nuts, change you cereal, add some chocolate, drizzle some more chocolate (for those chocoholics out there including me), the possibilities are endless! Let me know what you think in the comments below or what you like to put in your favorite bar! :)

<3 Cindy

Nutrition Info (per serving): Calories 352.2 Total Fat 20.9 g Saturated Fat 4.4 g Polyunsaturated Fat 2.8 g Monounsaturated Fat 4.3 g Cholesterol 10.0 mg Sodium 73.4 mg Potassium 306.9 mg Total Carbohydrate 38.7 g Dietary Fiber 5.9 g Sugars 15.4 g Protein 7.9 g 

Calorie counter used:


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