Simple. Peanutty. Naturally sweet.
A quick snack that keeps you full and supports your gut.
There are days when I just need something easy—a little sweet, a little salty, and made from ingredients I already have on hand. That’s how these No-Bake Peanut Butter Bars came to life.
I wasn’t craving candy or trying to make a dessert. I was looking for a healthy snack I could feel good about—one that’s a little sweet, full of healthy fats and protein, and that actually satisfies hunger. These bars check every box: they’re grain-free, gluten-free, naturally sweetened with honey, and fully SCD and GAPS Diet friendly.
They come together in minutes, and I usually keep a batch in the fridge for grab-and-go energy between meals. If you tolerate dairy, they’re amazing crumbled on top of 24-hour yogurt or a scoop of homemade SCD vanilla ice cream.
Why I Made This Recipe
This recipe wasn’t inspired by a craving for peanut butter cups—it came from a real need. I wanted something that felt like a treat, but that also supported my health. I had a jar of my homemade peanut butter in the fridge (always do!), plus roasted peanuts, coconut flour, and shredded coconut in the pantry. Everything came together quickly—and it’s become a staple snack ever since.
Get the printable recipe card below.
Ingredients
All SCD-compliant, gut-friendly ingredients you probably already have:
- 1 cup chopped roasted peanuts
- ½ cup unsweetened shredded coconut
- ¼ cup coconut flour
- ¼ tsp sea salt
- ½ cup natural peanut butter (I use my homemade version)
- ¼ cup honey
- ¼ cup melted coconut oil
- ¼ tsp vanilla
Instructions
- Mix the wet ingredients
In a medium bowl, stir together the peanut butter, honey, and melted coconut oil until smooth and fully combined. - Stir in the dry ingredients
Add the coconut flour, shredded coconut, salt, and chopped peanuts. Mix until everything is well incorporated. The coconut flour will thicken the mixture quickly. - Press into a pan
Line a ¼ sheet pan, 8×8 baking dish, or pie pan with parchment paper. Press the mixture into an even layer using a spatula or your hands. - Freeze to set
Place the pan in the freezer for 30 minutes or until firm. Then slice into bars or squares. - Store properly
Keep the bars in the fridge for everyday snacking. For longer storage, place them in the freezer. Because coconut oil is what holds them together, they’ll soften if left at room temperature too long.
Tips & Substitutions
- Nut variations: Feel free to swap the peanuts and peanut butter for almonds, cashews, or another nut/nut butter that works for you.
- Coconut oil is key: Don’t substitute with butter—only coconut oil will firm up properly when chilled.
- Travel tip: These bars need to stay cool. If you want to take them with you, pack them in a cooler bag or with an ice pack.
From My Kitchen to Yours
These bars are more than just a snack. They’re part of how I stay nourished, balanced, and prepared—especially living with Crohn’s and managing my health holistically. They’re a simple reminder that good food doesn’t have to be complicated.
If you make these, I’d love to hear how they work for you. Do you keep them plain or crumble them over something else? Let me know in the comments or tag me if you share a photo!
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No-Bake Peanut Butter Bars (SCD, GAPS, Gluten-Free)
Equipment
- 1 Quarter Baking Sheet (or other pan you can spread mixture in)
Ingredients
- 1 cup dry roasted peanuts (chopped)
- ½ cup unsweetened shredded coconut
- ¼ cup coconut flour
- ¼ tsp salt
- â…“ cup peanut butter (no added sugar or other additives)
- ¼ cup honey
- ¼ cup coconut oil melted
- ½ tsp vanilla
Instructions
- Add peanut butter, honey, melted coconut oil and vanilla to a medium mixing bowl
- Stir until well combined and smooth
- Stir in the chopped peanuts, shredded coconut, coconut flour, and salt
- Mix until well combined
- Line baking sheet (or pan you are using) with parchment paper
- Press the mixture in an even layer using a spatula, spoon, or your hands
- Place pan in freezer for 30 minutes until set
- Remove from freezer and cut into bars or squares
Video
Nutrition
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