Fruit and Nut Popcorn Bars

13 45 137
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 20
Fruit and Nut Popcorn Bars
Health Highlights


24 almond Almonds, raw (Roughly chopped)
20 halves Apricot, dried (Thinly sliced)
6 tbsp Coconut flakes, unsweetened
1/4 cup Granulated sugar
1/2 cup Honey
2 1/2 cup Oat bran, dry
1 tbsp Peanut butter, powder (2 Tbsp. ready-mixed)
7 cup Popcorn, air-popped, unsalted
2 tbsp Rolled oats, dry
1/4 tsp Salt
1/3 cup Raisins, seedless (sultana)
1/2 tbsp Vanilla extract, pure
1 scoop Whey protein powder, vanilla


  1. Preheat the oven to 350°F.  Lightly spray a rectangular baking pan (9” x 13”) with cooking oil. In a large bowl, combine the popcorn, bran cereal, oats, raisins, coconut, protein powder, almonds, and dried fruit. Stir well.
  2. In a small saucepan, combine brown rice syrup, honey, vanilla, PB2, and salt. Cook, stirring, over medium-low heat for 5 minutes. Pour over popcorn mixture, and stir until all ingredients are coated.
  3. Transfer mixture to the greased baking pan. Use slightly wet hands to firmly press the mixture into the baking pan (or cover with parchment paper to keep your fingers from getting sticky).
  4. Refrigerate for at least 2 hours before cutting into 20 equal-sized bars.

Nutrition Facts

Per Portion

Calories 137
Calories from fat 25.1
Calories from saturated fat 10.0
Total Fat 2.8 g
Saturated Fat 1.1 g
Trans Fat 0 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.8 g
Cholesterol 3.0 mg
Sodium 37 mg
Potassium 162 mg
Total Carbohydrate 24.8 g
Dietary Fiber 2.5 g
Sugars 13.5 g
Protein 4.3 g

Dietary servings

Per Portion

Grain 0.5
Meat Alternative 0.1

Energy sources


Meal Type(s)