These bars pack a caloric punch – they are intended to be workout or hiking food, not for dieters – so you won’t need more than a single serving! These are lower GI than your store bought muesli bars, and don’t have any of those awful preservatives in them. Kept in the fridge in a sealed container, they can usually last at least one month, and you could also freeze them for extended longevity.

Strawberry Pepita Muesli Bars from Not From a Packet Mix

Strawberry Pepita Muesli Bars from Not From a Packet Mix

As I mentioned on my blog about muesli bars, low GI is important not only when you’re not doing anything – to avoid a blood sugar spike, years of which can lead to insulin resistance and put you at risk of Type II Diabetes – but to help you maintain energy levels while you’re exercising, or even during the day if you eat one of these as a breakfast bar… which I do.

Homemade Strawberry Pepita Muesli Bars


    For the Strawberry Maple Compote
  • 2 cups sliced strawberries, fresh or frozen
  • 1/4 cup pure maple syrup
  • 1/4 cup of water
  • For the Pepita Muesli Bars
  • 1 1/2 cups pepitas (pumpkin seeds)
  • 1 cup chopped walnuts
  • 3/4 cup water (optional – I’ll explain later)
  • 1/2 cup chopped pecans
  • 1/2 cup hulled sunflower seeds
  • 1/2 cup strawberry maple compote or your favourite FF strawberry jam
  • 1/4 cup chia seeds
  • 1/4 cup flax seeds
  • 1/4 cup chopped macadamia nuts
  • 2 tbsp. maple syrup


  • In a small pot, combine strawberry compote, water and maple syrup. Bring it to the boil then reduce heat and simmer until it reaches about 3/4 cup in volume at which time you remove it from the heat, stir in chia seeds and allow it to thicken for 5 to 10 minutes. chia seeds get nice and sticky.
  • The optional change here is: instead of adding the water to the strawberry puree and reducing it to 3/4 cup volume, for a stronger strawberry flavour reduce 1 cup strawberry puree and 1/4 cup of water until it reaches 3/4 cup in volume, then add in chia seeds and continue with the recipe. I prefer this method but it does increase the fructose load, which is why I listed my original method as well.
  • Meanwhile, finely chop all nuts, then mix the nuts and flax seeds together. Mix the wet and dry ingredients in the one bowl.
  • Preheat oven to its lowest setting and lay out baking paper on a biscuit tray.
  • Use either a musubi rice press to create perfect rectangles, or use a cookie cutter in the shape of your choice as a mold into which you press the mixture. I like rectangles and squares best but circles would work just as well.
  • Use a spatula to carefully rearrange the bars on the baking tray so that they are evenly spaced and dehydrate them for 2-3 hours – with the oven door left open a little so they don’t over-heat. I had to give such a big temperature range because every oven is different and some go as low as 140 F/60 C, while others stop at around 170 F/75 C.
 Homemade Strawberry Pepita Muesli Bars Recipes

These bars are low FODMAPs/Fructose Friendly, Paleo and Gluten Free. I like to eat these as a breakfast bar with plain yogurt and some berries. They are quite filling and keep me going until lunch time. Enjoy!


  • Use pure maple syrup, which shouldn’t have any extra sugars or sweeteners in there that could potentially elicit a FM reaction.
  • I used raw nuts and seeds but you could use roasted for a little extra crunch.
  • Strawberries are a FODMAP suitable fruit, with fructose concentration of 3.0g/100g and a glucose concentration of 3.1g/100g. Monash University lists them as safe.
  • Most seeds are safe in moderate amounts, however they can affect some people because they are high in fiber.
  • Almonds have been listed by some as higher in FODMAPs, so to be safe, I excluded them.
  • If you want a nut free version, just leave them out and add in the same volume of seeds.

Please visit my blog at for information about fructose malabsorption as well as more fructose/FODMAP friendly and gluten free recipes.


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