These energy squares use whole spelt flour as the base. Spelt gives the bars a slightly nutty flavour and a firmer crumb than standard oat bars, so they slice cleanly and hold together without refrigeration.
Dried apricots bring a soft chew and natural sweetness. Pistachios add crunch and a mild richness that balances the fruit. Both ingredients stay distinct in every bite.
The recipe comes together in one bowl. You press the mixture into a lined tin, bake for 20 to 25 minutes, and let it cool completely before slicing. That cooling step matters – it’s what gives you clean edges.
These squares are a practical snack for lunchboxes, long walks, or desk drawers. You can prepare a batch on Sunday and it keeps well through the week.
Why You’ll Love This Recipe
- No refined sugar – sweetened with honey and maple syrup
- Slices cleanly thanks to whole spelt flour structure
- One bowl, minimal cleanup, 15-minute prep
- Stays chewy for 5 days stored at room temperature
Ingredient Notes
- Whole spelt flour: Whole spelt flour gives these bars structure and a mildly nutty flavour. White spelt flour works too but produces a softer, slightly less chewy result.
- Rolled oats: Use old-fashioned rolled oats for texture. Quick oats absorb moisture faster and can make the bars dense.
- Dried apricots: Sulphur-free dried apricots are darker and more intensely flavoured than the bright orange variety. Either works. Chop them into roughly 1 cm pieces so they distribute evenly.
- Pistachios: Shelled raw or lightly salted pistachios both work. If using salted, reduce the added salt to a pinch. Roughly chop them so you get visible green pieces in each bar.
- Honey: Honey acts as a binder and sweetener. Maple syrup is a direct swap for a vegan version. A runny honey mixes in more easily than a set variety.
- Coconut oil: Melted coconut oil keeps the bars moist and helps them set firm when cool. Unsalted butter works as a substitute in equal quantity.
Spelt Apricot Pistachio Energy Squares
Description
Whole spelt flour binds dried apricots, pistachios, and oats into a firm, sliceable bar that stays chewy for days. Sweetened with honey and a touch of maple syrup, the flavour stays clean and balanced without any added sugar.
Ingredients
Instructions
- Heat the oven to 175 C / 350 F. Line a 20 cm square baking tin with parchment, leaving an overhang on two sides for easy lifting.
- If using pistachios raw, toast them in a dry pan over medium heat for 3 minutes, stirring often, until lightly golden and fragrant. Set aside to cool slightly, then roughly chop.
- Combine the whole spelt flour, rolled oats, ground cinnamon, and fine sea salt in a large mixing bowl. Stir until evenly mixed.
- Add the chopped dried apricots and chopped pistachios to the dry ingredients. Toss to coat the fruit and nuts in the flour mixture.
- In a small saucepan over low heat, warm the coconut oil, honey, maple syrup, and vanilla extract together, stirring until the coconut oil has melted and the mixture is smooth. Remove from heat.
- Pour the warm liquid mixture over the dry ingredients. Stir with a wooden spoon until no dry patches remain and the mixture looks uniformly sticky.
- Tip the mixture into the prepared tin. Press it down firmly and evenly using the back of a spoon or the bottom of a glass, making sure the corners are well packed.
- Scatter sesame seeds over the surface and press them lightly into the top if using.
- Bake for 22 to 25 minutes, until the edges are golden and the top feels firm to a light touch.
- Remove from the oven and leave to cool completely in the tin, at least 30 minutes. Do not cut while warm.
- Lift the slab out using the parchment overhang and place on a board. Cut into 16 even squares with a sharp knife.
Nutrition Facts
Servings 16
- Amount Per Serving
- Calories 155kcal
- % Daily Value *
- Total Fat 7g11%
- Saturated Fat 3.5g18%
- Sodium 40mg2%
- Potassium 180mg6%
- Total Carbohydrate 20g7%
- Dietary Fiber 2.5g10%
- Sugars 10g
- Protein 3.5g8%
- Vitamin A 280 IU
- Vitamin C 0.5 mg
- Calcium 25 mg
- Iron 1.2 mg
- Vitamin E 0.8 mg
- Vitamin K 3 mcg
- Thiamin 0.1 mg
- Riboflavin 0.05 mg
- Niacin 1.0 mg
- Vitamin B6 0.1 mg
- Folate 12 mcg
- Phosphorus 95 mg
- Magnesium 28 mg
- Zinc 0.8 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Additional Notes
- Cool bars fully in the tin before slicing - at least 30 minutes for clean edges.
- Press the raw mixture firmly with the back of a spoon before baking.
- Toast pistachios for 3 minutes in a dry pan to deepen flavour.
- Chop dried apricots to roughly 1 cm pieces for even distribution.
- Use overhanging parchment on two sides of the tin for easy removal.
