Paleo No-Bake Pumpkin Seed Caramel Bars

When we travel, I make sure to pack healthy snacks for the road so we are less likely to dine and snack on roadside fast food. Nuts and seeds are great energy food and portable. I made these easy, nutrient packed bars while on vacation. I brought all the ingredients and assembled them in less than 10 minutes.   I used soaked and dried pumpkin & sunflower seeds from Wilderness Family Naturals.  Living Nuts is another place you can buy raw, soaked and dehydrated nuts that make great snacks on their own.  I soak and dehydrate my own organic almonds and grind them in my Magic Bullet for quick ground nuts. Everyone in my family loved these bars and they hardly lasted a day.  They are perfect for lunches and healthy snacks on the go.  You could add 1-2 drops of cinnamon bark oil to give them a little spice. I got this delicious recipe from KC’s Kafe email newsletter, always packed with healthy, kid friendly, easy recipes that my family loves.  We’ve also made the caramel sauce to dip apples – a great alternative to the sugar loaded versions from the store.

1 cup raw, organic pumpkin seeds

1 ½ cups raw cashew or other nut flour (ground nuts)

½ cup raw, organic sunflower seeds (or seeds of your choice)

2/3 cup organic coconut flour

1 cup organic almond butter

1 cup organic caramel (see recipe below)

1 tbsp organic coconut palm sugar

Mix all ingredients well. Press into a pan and divide into bars after cooled.You can put them in the fridge for 15 -20 minutes to help them firm up.  If desired, freeze separately for on the go snacks.   I made some extra caramel sauce for garnish and sprinkled each serving with  raw cocoa nibs.  Enjoy!

Makes approximately 3 dozen small bars

Organic Caramel Sauce

¼ cup organic butter

1 ½ cups organic coconut palm sugar

1 generous tbsp organic coconut cream

1 tsp organic vanilla extract

Pinch of sea salt

Optional: 1-2 drops of cinnamon bark, clove or orange essential oil (just choose 1!)

Melt coconut sap and butter in a saucepan, stir constantly until caramel forms



Stir together nuts, seeds, coconut flour and sap

Mix together caramel sauce, dry ingredients and nut butters, press in 9×13 pan








Recipe adapted from the kitchen files of
K.C.’s Kafe©

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6 Responses to Paleo No-Bake Pumpkin Seed Caramel Bars

  1. chris October 23, 2011 at 8:49 am #

    Like the concept of the recipe but can you tell me if coconut cream is the same as the solidified oil. I live in the UK (not sure where you are from) and I have checked on the internet but cant find any places that sell coconut cream. Would be grateful if you could answer this question because being gluten free I have real problems finding suitable nutritious snacks that are not based on rubbish. Thanks Chris

  2. SueP October 25, 2011 at 9:10 am #

    Great question Chris Coconut cream is not the same as solidified coconut oil. It is the cream from the coconut milk and is a suitable replacement for heavy whipping cream in homemade ice creams, hot chocolate, curries and any recipe calling for milk or cream. In this recipe it makes a rich, but healthy creamy caramel sauce. I get my coconut cream in 8,45 oz. aseptic packaging from It can be stored at room temperature until the package is opened. They do ship to the UK!

  3. Deb March 28, 2012 at 7:47 pm #

    I actually ate that particular piece on the picture and it was as delicious as it looked!

  4. Katy SkipTheBag August 1, 2016 at 2:33 pm #

    This looks so delicious! Thanks for posting at #sustainablesunday

  5. Susan P August 10, 2016 at 3:11 am #

    :). Thanks for stopping by Katy!

  6. Vera December 29, 2016 at 12:42 pm #

    Can I skip cocount flour and use some other nut flour instead? I’m not a big fan of coconut flavor.
    I really want to make those bars! They look tasty!

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