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Nut Free Pumpkin Seed Butter Bars

Nut free pumpkin seed butter bars are easy to make, and are a perfect snack for nut free schools or parties. These bars are naturally sweetened with dried apricots, and chock full of healthy ingredients like coconut oil and hemp seeds, allowing them to be nutritious and filling.

Many people choose pumpkin seed butter because it’s a healthier option than peanut butter, and of course can be enjoyed by people who suffer with nut allergies.

Pumpkin seed butter is rich in magnesium, phosphorus, manganese, iron, copper and zinc. It’s a great source of phytosterols which help to lower LDL cholesterol. Plus, it’s high in plant protein making it a great option for vegetarians and vegans.

Given the high nutritional value of this butter, it’s a great choice for making snacks, desserts or even eaten at breakfast. Not many people have allergies to pumpkin seeds so it makes a great option for those who have tree nut allergies.

You can find pumpkin seed butter in the healthy aisle of your local grocery store or health food store. You can also make your own pumpkin seed butter. Simply mix 1 cup pumpkin seeds with a tablespoon of olive oil, some sea salt and a teaspoon of honey in a high speed blender.

My favourite attribute about pumpkin seeds is they’re a great source of tryptophan which helps us to deal with stress and improves sleep patterns.

Kids will love the green colour of pumpkin seed butter —  try it spread on top of rice cakes with a little honey and slice banana.

Pumpkin Seeds


  • 1 (25og) jar pumpkin seed butter
  • 3/4 cup melted coconut oil
  • 2 tbsp coconut manna
  • 3/4 cup dried apricots
  • 1/2 cup hemp seed
  • pinch sea salt


  1. Mix all ingredients together in a food processor
  2. Pour into a 8×8 pan and refrigerate
  3. Cut into bars and enjoy

Original Recipe by Shirley Plant

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Shirley Plant

About Shirley

I'm Shirley Plant, nutritionist and cookbook author. My passion is helping you figure out which foods fuel your body and which ones deplete it.

Appearances By Shirley

  • CTV News
  • Rogers TV
  • The Eat Real Food Health Summit
  • Menopause Wellness Summit
  • The Parenting TeleSummit

Appearances By Shirley

  • CTV News
  • Rogers TV
  • The Eat Real Food Health Summit
  • Menopause Wellness Summit
  • The Parenting TeleSummit

Shirley's Cookbooks

Finally... Food I Can Eat!

Finally... Food I Can Eat!

A dietary guide and cookbook featuring tasty non vegetarian and vegetarian recipes for people with food allergies and intolerances. Recipes free of gluten, dairy, eggs, corn, wheat, nightshades, sugar and yeast.

Finally... Paleo Food I Can Eat!

Finally... Paleo Food I Can Eat!

Paleo recipes for breakfast, lunch, snacks, dinner, and dessert. Recipes free of grains, legumes, dairy, refined sugar, eggs and almonds. Plus, chapters on the mind body connection by Dr. Eva Selhub M.D and healing your body from chronic illness with Dr. Terry Wahls. M.D.