Lime and Cinnamon Muesli Bars (nut free)

Lime & Cinnamon Muesli Bars (Gluten Free, Nut Free, Lunchbox Friendly)

Sometimes you have to give in. Delve into desire, indulge a little, and listen to that small voice asking for more.

That’s exactly how this recipe came to be—born from the sweetest request from a little babe wanting to be just like the other kids at preschool. Muesli bars aren’t something that normally live in our pantry, but for this beautifully honest moment, I happily made an exception.

Most Australian preschools and primary schools follow strict nut-free guidelines, and with most store-bought muesli bars relying heavily on nuts, I went down my own path. These homemade bars are gluten free, nut free, naturally sweetened, and nourishing—aside from a drizzle of golden syrup (I would have used date syrup, but the pantry had other plans).

Built on puffed grains, seeds, dried fruit and a lime-spiced honey base, these bars are endlessly adaptable. Change the grains, swap the fruit, add what you love. Their flexibility is their beauty; every batch can tell a new little story. It’s a choose your own Muesli Bar Adventure.

And the verdict? They disappeared instantly. Now they’re on steady rotation in lunch boxes—fuel for busy minds, hungry bellies and an afternoon filled with play and discovery.

Why You’ll Love These Muesli Bars

• Nut-free + gluten-free – safe for school lunch boxes.

• Naturally sweetened – honey and fruit bring all the sweetness.

• Nutrient-dense – packed with seeds, whole grains and fibre.

• Flexible + forgiving – swap any dried fruit or seeds you love.

• Kid-approved – soft, chewy and bursting with flavour.

• Freezer friendly – make once, enjoy all week.

There’s a beautiful kind of alchemy that happens in the kitchen when you cook with intention—especially when it’s for someone small who looks to you with such hopeful eyes. These muesli bars started as a simple way to help my little one feel included, but they’ve become something so much more: a lunchbox ritual, a comfort, a moment of connection in the everyday.

What I love most is how relaxed this recipe is. No strict rules, no fuss—just a bowl of grains, seeds and fruit, held together with a warm, fragrant honey mixture. Every batch can look a little different, taste a little different, carry a little story of its own. It’s cooking at its most forgiving, and at its most joyful.

Whether you’re making these for school lunches, afternoon snacks or just because that small voice asked for “something like everyone else has,” I hope they bring the same delight to your home as they do to ours.

Recipe: Lime & Cinnamon Muesli Bars

Ingredients

• 1 cup puffed rice

• ½ cup puffed buckwheat

• 1 cup quinoa flakes or GF oats

• ½ cup shredded coconut

• 1 cup total mixed seeds (sesame, pepita, sunflower, linseed)

• 1 cup total chopped dried fruit (dates, cranberries, apricot, etc.)

• ½ cup linseed meal

• ½ tsp finely grated lime zest

• 3 pinches ground cinnamon

• 1 tbsp tahini

• ½ cup honey

• 2 tbsp golden syrup

Method

1. Preheat oven to 150°C fan-forced and line a brownie pan with baking paper.

2. In a large bowl, combine puffed grains, coconut, seed blend, dried fruit, linseed meal, lime zest and cinnamon.

3. In a small saucepan, heat tahini, honey and golden syrup over medium-low heat until gently boiling. Allow to boil for 2 minutes.

4. Pour the hot mixture over the dry ingredients and mix thoroughly until everything is evenly coated.

5. Press the mixture firmly into the lined pan using a rubber spatula.

6. Bake for 30–40 minutes, or until lightly golden but still glossy.

7. Allow to cool slightly, then slice into bars while still warm.

8. Let bars cool fully in the fridge before re-cutting.

9. Store in an airtight container in the fridge.

Notes

• Any combination of dried fruit works—just keep it to 1 cup total.

• Same for the seeds—1 cup total, or use nuts if your home allows.

• Swap puffed buckwheat with puffed quinoa or extra puffed rice.

• LSA can replace linseed meal if nuts are not an issue.

• Tahini and linseed meal are available in supermarket health aisles.

Tips & Variations

Make Them Crunchier:
Bake for an extra 5–8 minutes for crisp edges.

Make Them Chewier:
Reduce baking time and keep the mixture thicker.

For Special Occasions:

• Add dark chocolate chips.

• Scatter yoghurt buttons on top.

• Sprinkle with 100s and 1000s as soon as they come out of the oven.

Extra Flavour Swaps:

• Lemon zest for a fresh tang

• Vanilla paste for warmth

• A pinch of ginger for a spice-forward twist

Serving & Storage

• Fridge: Store for up to 1 week in an airtight container.

• Freezer: Wrap individually and freeze for up to 2 months.

• Lunchbox: Keep chilled overnight; pack with an ice brick in warm weather.

• Snack ideas: Pair with yoghurt, fruit or crumble over a smoothie bowl.

FAQ

Q. Can I make these vegan?

Yes—swap honey for rice malt syrup or date syrup.

Q. Are they safe for preschool lunch boxes?

Yes, the recipe is completely nut-free when followed as written.

Q. Do I have to use golden syrup?

No. Replace it with date syrup, rice malt syrup or extra honey.

Q. Can I reduce the sweetness?

Yes—use ⅓ cup honey + 1 tbsp golden syrup, but the bars will be slightly crumblier.

Q. My bars fell apart—what went wrong?

Either they weren’t pressed firmly enough, or the honey mixture didn’t boil long enough to thicken.

Lime and Cinnamon Muesli Bar

Prep Time 10 minutes mins

Cook Time 40 minutes mins

Ingredients

• 1 cup Puffed Rice
• 1/2 Cup Puffed Buckwheat
• 1 Cup Quinoa Flakes/ GF oats
• 1/2 cup Shredded Coconut
• 1 Cup total Sesame seeds/Pepita/Sunflower seeds/linseed
• 1 Cup total chopped pitted Dates/dried Cranberries/ dried apricot
• 1/2 cup linseed meal
• 1/2 tsp fine grated lime zest
• 3 pinches ground cinnamon
• 1 tbsp Tahini
• 1/2 cup honey
• 2 tbsp Golden Syrup

Instructions

• Line a brownie pan with silicone paper and preheat oven to 150C fan forced.
• Combine puffed rice, puffed buckwheat, Quinoa/oats, coconut, seeds mix, chopped dried fruit, linseed meal. lime zest, cinnamon and mix.
• In a saucepan combine Tahini, golden syrup and honey and stir over medium low heat until the mixture comes to a gentle boil. Boil for 2 minutes.
• Pour the honey mix into the dried ingredients and mix until completely combined and evenly coated.
• Press the mix into the lined brownie pan with a rubber spatula until even and flat.
• Place into the oven on the middle rack and bake for 30 – 40 minutes or until golden brown yet glossy.
• Once cooked remove from the oven and cool slightly in pan.
• Whilst still warm and in the pan, cut the muesli bars into even sized bars using a sharp knife. Allow to cool completely and place in the fridge to chill.
• Once cool re-cut the bars and store in an airtight container in the fridge.

Notes

• Any combination of dried fruit can be used. The total just needs to be 1 cups worth.
• Any combination of seeds can be used, or if not nut free any nuts can be substituted. The combined total just needs to be 1 cup.
• Puffed buckwheat can be found in health food stores. If not available substitute with puffed quinoa or more puffed rice.
• Tahini can be found in the health food isle of most supermarkets, health food shops and online.
• Linseed meal can be found in the healthfood isle of supermarkets, healthfood stores or online. LSA (linseed, almond and sunflower) can replace the linseed meal if unavailable or nuts are not an issue.

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Course: Breakfast, Snack

Keyword: afternoon tea, honey, kid friendly, nut free, puffed grains

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