FPIES and Allergies

Easy Allergy-Friendly Snack Bars with Almond or Sunflower Seed Butter and Three Wishes Grain-Free Cereal These 3-ingredient no-bake cereal bars are perfect for a quick and healthy treat.

If your kid hovers by the pantry the second they get home, these are for you. Three ingredients, one bowl, zero oven, and they hold together in chubby little hands without crumbling everywhere. Use almond butter or sunflower seed butter, whichever is on your family’s safe list. I keep a batch in the fridge for the after-school crash and another stashed in the freezer for the days I forget to plan ahead (so, most days).

A quick heads-up before you start
I use the Three Wishes cereal, however it is made from chickpeas and pea protein. The good news is that you cna use any cereal that works for your little one! Three wishes works great if you are avoiding wheat, corn, rice, oats, dairy, tree nuts, peanuts, soy, and gluten, because Three Wishes skips all of those. But chickpea and pea are legumes, and legumes are a known FPIES trigger for some kids. If your little one has not safely passed chickpea or pea, please clear this cereal with your allergist first, or swap to a cereal your child already tolerates (see the swaps section). As always, you know your kid’s safe list better than any recipe does.

At a Glance

Why You’ll Love These

• Just three ingredients. Cereal, butter, syrup. That is the whole list, and you probably have two of them already.
• Built-in protein. Three Wishes brings 8 grams of plant protein per serving from chickpeas and pea protein, so these snack bars actually hold a kid over.
• Almond or sunflower, your call. Almond butter for the nut-friendly crowd, sunflower seed butter for a top-9-free, school-safe batch. Same method either way.
• Lunchbox and travel proof. They keep their shape at room temperature for a few hours, so they survive a backpack.

Ingredients

Just 3 ingredients. Makes 12 bars.

• 2 cups Three Wishes grain-free cereal (lightly crushed so the bars hold together)
• 1 cup creamy almond butter or sunflower seed butter
• 1/2 cup honey or pure maple syrup

How to Make Them

1. Line an 8×8-inch pan with parchment, leaving overhang on two sides. Lightly crush the cereal (a zip-top bag and your hands work fine) and measure out 2 cups.
2. In a bowl, stir the almond or sunflower seed butter and honey or maple syrup until smooth. If stiff, microwave 15 to 20 seconds and stir again.
3. Fold in the crushed cereal until every piece is coated, then press firmly and evenly into the pan. The harder you press, the better they hold.
4. Chill 1 hour in the fridge (or 20 minutes in the freezer), lift out by the parchment, and slice into 12 bars.

Pro Tips from My Kitchen

Press hard, then press again. Loosely packed bars crumble. I press with a spoon, then lay parchment on top and lean on it with my full hand.Warm butter blends best. Cold-from-the-fridge almond or sunflower seed butter fights you. A quick 15-second warm-up makes the whole thing come together in seconds.Slice cold, store cold. These cut cleanest straight from the fridge and hold their shape best when kept chilled.Want them firmer at room temp? Stir in 2 tablespoons of melted allergy-safe chocolate or a spoonful of coconut oil before pressing; it sets up sturdier once chill

Allergy-Friendly Swaps

Every family’s safe list looks a little different. Here is how to adjust without breaking the recipe.

Grocery List

Organized by store section so you can grab and go.

Cereal & Breakfast Aisle

• Three Wishes grain-free cereal (1 box covers this recipe with extra for snacking)

Nut & Seed Butters

• Almond butter or sunflower seed butter (1 cup needed)

Baking & Sweeteners

• Honey or pure maple syrup

On Hand / Supplies

• Parchment paper
• 8×8-inch pan

Jump to Recipe

3-Ingredient No-Bake Cereal Bars

Print Recipe

Three-ingredient no-bake snack bars made with grain-free Three Wishes cereal and almond or sunflower seed butter. Top-9-free with sunflower seed butter, freezer-friendly, and kid-approved.

Course Snack

Keyword no-bake bars, 3 ingredient bars, almond butter bars, sunflower seed butter bars, Three Wishes cereal

Prep Time 5 minutes mins

Total Time 1 hour hr 5 minutes mins

Servings 12 bars

Calories 190

Equipment

• Prep Time: 5 minutes
• Chill Time: 1 hour
• Total Time: 1 hour 5 minutes
• Servings: 12 bars
• Calories: approx. 190 kcal per bar

Ingredients

• 2 cups Three Wishes grain-free cereal lightly crushed
• 1 cup creamy almond butter or sunflower seed butter
• 1/2 cup honey or pure maple syrup

Instructions

• Line an 8×8-inch pan with parchment, crush the cereal, and measure 2 cups.
• Stir together the almond or sunflower seed butter and honey or maple syrup until smooth, warming 15 seconds if stiff.
• Fold in the crushed cereal until coated, then press firmly into the pan.
• Chill 1 hour in the fridge or 20 minutes in the freezer, lift out, and slice into 12 bars.

Notes

Use maple syrup instead of honey for babies under 12 months. Three Wishes contains chickpea and pea protein; if those are not on your child’s safe list, swap to any tolerated crisp cereal. For a top-9-free version, use sunflower seed butter. Store in the fridge up to 1 week or freeze up to 3 months.

Storage & Make-Ahead

• Fridge: Store in an airtight container, separated by parchment, for up to 1 week. These are best kept cold.
• Freezer: Freeze in a single layer until solid, then transfer to a freezer bag for up to 3 months. Thaw in the fridge or eat slightly frozen on a hot day.
• Room temperature: They hold their shape for 2 to 3 hours, which is plenty for a lunchbox or a park trip. Pack with an ice pack on warm days.

No reheating needed; these are a chilled, grab-and-go snack. If you prefer them softer, let a bar sit out for 10 minutes before serving.

Nutrition (per bar, approximate)

Based on 12 bars made with almond butter and honey. Values shift with your specific butter, sweetener, and brands.

Nutrition information is an estimate provided as a courtesy and should not be treated as medical or dietary advice. For precise values, calculate using the exact products you use.