Fruit and Nut Popcorn Bars

Fruit and Nut Popcorn Bars

Health Rating
Prep Cook Ready in Servings
15 min 30 min 45 min 20


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
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


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.

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.

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).

Refrigerate for at least 2 hours before cutting into 20 equal-sized bars.

Nutrition Facts

Per Portion

Calories 143
Calories from fat 25.1
Calories from saturated fat 5.6
Total Fat 2.8 g
Saturated Fat 0.6 g
Trans Fat 0
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.8 g
Cholesterol 1.5 mg
Sodium 42 mg
Potassium 156 mg
Total Carbohydrate 25.0 g
Dietary Fiber 2.4 g
Sugars 13.4 g
Protein 4.2 g

Dietary servings

Per Portion

Grain 0.5
Meat Alternative 0.1

Energy sources

Recipe from:
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