Spelt Apricot Pistachio Energy Squares

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

Spelt oat mixture with dried apricot and pistachio pieces being pressed into a parchment-lined square baking tin

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.

Two spelt apricot pistachio energy squares on a ceramic plate beside a white coffee cup on a linen napkin

Prep Time 15 mins

Cook Time 25 mins

Rest Time 30 mins

Total Time 1 hr 10 mins

Cooking Method: Oven

Cuisine: European

Courses: snack

Difficulty: Easy

Cooking Temp: 175 C

Servings: 16

Estimated Cost: 0.75

Calories: 155

Best Season: all_year_round

Dietary: Contains gluten (spelt), contains nuts, dairy-free adaptable, Egg-free, Refined Sugar Free, Vegetarian

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

150 g whole spelt flour
120 g rolled oats (old-fashioned, not quick oats)
150 g dried apricots (roughly chopped into 1 cm pieces)
80 g shelled pistachios (roughly chopped)
80 ml runny honey (or maple syrup for vegan)
60 g coconut oil (melted, plus extra for greasing)
2 tbsp maple syrup
1 tsp ground cinnamon
1 tsp vanilla extract
0.25 tsp fine sea salt
2 tbsp sesame seeds (optional, for topping)

Instructions

1
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.
2
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.
3
Combine the whole spelt flour, rolled oats, ground cinnamon, and fine sea salt in a large mixing bowl. Stir until evenly mixed.
4
Add the chopped dried apricots and chopped pistachios to the dry ingredients. Toss to coat the fruit and nuts in the flour mixture.
5
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.
6
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.
7
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.
8
Scatter sesame seeds over the surface and press them lightly into the top if using.
9
Bake for 22 to 25 minutes, until the edges are golden and the top feels firm to a light touch.
10
Remove from the oven and leave to cool completely in the tin, at least 30 minutes. Do not cut while warm.
11
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.

Keywords: spelt apricot pistachio energy squares, spelt energy bars, no refined sugar snack bars, wholegrain energy squares, healthy spelt baking

Equipment

20 cm square baking tin
large mixing bowl
wooden spoon
small saucepan
parchment paper
sharp chef's knife

Tips

Press the mixture firmly and evenly into the tin using the back of a spoon to prevent crumbling when sliced.
Cool the bars completely in the tin, at least 30 minutes, before cutting for clean edges.
Chop dried apricots into 1 cm pieces so they distribute evenly and don't clump in one spot.
Line the tin with overhanging parchment on two sides so you can lift the whole slab out easily.
Toast pistachios in a dry pan for 3 minutes before adding to deepen their flavour in the finished bars.

Variations

Swap pistachios for toasted almonds and add 1 tsp orange zest for a citrus-almond version.
Replace dried apricots with dried mango and add 1 tsp ground ginger for a tropical flavour profile.
Use tahini in place of coconut oil and add 2 tbsp sesame seeds for a Middle Eastern-inspired bar.

Storage and Reheating

Store cut squares in an airtight container at room temperature for up to 5 days. Place parchment between layers to prevent sticking.

For longer storage, refrigerate for up to 10 days. The bars firm up slightly when cold but return to a chewy texture within 10 minutes at room temperature.

To freeze, wrap individual squares in parchment and place in a freezer bag. They keep for up to 2 months. Thaw at room temperature for about 20 minutes.

Serving Suggestions

These squares work well as a mid-morning snack alongside black coffee or a flat white. The bitterness of coffee balances the natural sweetness from the apricots.

For a light lunch addition, pair two squares with plain yogurt and a handful of fresh fruit. The spelt base is filling enough to carry you through the afternoon.

They also travel well. Wrap individual squares in parchment for packed lunches, hiking snacks, or long train journeys where you want something substantial without mess.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-apricot-pistachio-energy-squares/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!