Peanut Butter and Honey Popped Quinoa Bars
These peanut butter and honey popped quinoa bars have a light and fluffy texture similar to a rice krispy treat but with higher fiber and slightly higher protein content. With just 3 ingredients, these popped quinoa bars come together quickly and are the perfect, no-bake peanut butter bar to pack in a lunch box or enjoy as a snack throughout the day!
As a dietitian, I’m constantly searching for fun new foods or products to try out in some of my recipes and I want to introduce you to my newest obsession- puffed quinoa (sometimes also referred to as “popped quinoa.”)
I was first introduced to puffed quinoa when I was wandering the aisles of Target and came across chocolate covered crispy quinoa bites. As the mom of a toddler, I thought it looked like a “sweet snack” option that had a bit more fiber and protein than other products on the shelves, so I bought it.
Needless to say I was hooked on the crispy quinoa and began to explore what other quinoa products were out there… which led me to the bags of puffed quinoa that have now become the base of many different snacks and meals in my home… like these peanut butter and honey puffed quinoa bars.
Let’s chat about puffed quinoa (or popped quinoa), when to note the words “crispy quinoa,” and then we will get to this delicious no-bake recipe!
What is puffed quinoa?
Puffed quinoa, or popped quinoa, is made from real quinoa seeds that have gone through a unique heat-treatment processing method which removes the outer shell of the quinoa seed and allows it to expand to in size resulting in a light, fluffy, yet crispy texture similar to that of a rice krispy.
While brands do vary in nutritional content, puffed quinoa is made from quinoa seeds and therefore tends to have a slightly higher fiber and protein content than traditional rice based cereals do but offers a very similar texture.
Now, let’s chat about the difference between puffed/popped quinoa and crispy quinoa. Most products are called “puffed quinoa” or “popped quinoa” and then some brands also include the term “crispy quinoa” and to me, that is where the texture distinction comes in.
This is what I have gathered from my personal experience:
Puffed quinoa or popped quinoa- Refers to a product made from raw quinoa seeds that go through a heat treating process that removes the outer shell and allows the quinoa seed to expand in size. This product has a texture similar to Rice Krispies that is hard to replicate at home.
If you buy these from the store, this texture typically will not include the words “crispy” quinoa on the packaging. I do find that brands used “puffed” and “popped” interchangeably though. There are puffed quinoa recipes online… I recommend buying it from the store.
Crispy quinoa- Generally, this will be a term that is included after the words “popped quinoa” or “puffed quinoa” and it’s important to notice if it’s on your packaging because it will be a different texture than what is pictured in this blog.
This product has a less fluffy texture and one that is more similar to that of the actual quinoa seed itself. Crispy quinoa is made from cooked quinoa that is then heated on the stove or baked until it “pops” and takes on a crispier texture. Some creators call this “popped quinoa” as well.
You can find lot’s of recipes to make crispy quinoa at home but I’ll be completely honest with you, I tried about 4 different recipes and none of them resulted in the texture like those chocolate covered crispy quinoa bites that I bought from target. Store bought works better here too!
Despite differences in texture, they have similar nutritional profiles and can be used the same way in recipes though they WILL give different end results in both volume and texture. I used this 100% Quinoa Pop for this recipe and it has a fluffy texture similar to a rice krispy.
Buy whichever product you want or try to make it at home, but I do recommend paying attention to the images for the quinoa contents to make sure you are getting the product you are expecting. Now that we have covered what puffed quinoa is, let’s get to this puffed quinoa recipe!
Why you’ll love this peanut butter and honey puffed quinoa recipe:
You’ll love these puffed quinoa bars because they are:
Featuring a new product: Whether you use the crispy or puffed option, this recipe with puffed quinoa is a fun way to try a new product!
A granola bar or rice krispy alternative: These puffed quinoa bars are a great alternative to granola bars and a slightly higher fiber option than a rice krispy.. plus, they’re naturally sweetened with honey!
A source of complete protein: Quinoa is a seed and one example of a plant based source of complete protein. This means means that it contains all 9 essential amino acids that you need to consume through your diet.
Kid friendly: These popped quinoa bars were a huge hit with my toddler and perfect for his lunchbox or after school snack! I do recommend keeping them chilled to minimize mess.
A no bake recipe: No bake recipes are always nice to have on hand and these bars simply need to be mixed in a bowl, pressed tightly into a baking in a baking dish, and then refrigerated until they are fully set.
Customizable: This recipe only calls for 3 ingredients but that doesn’t mean you need to keep it that way! Add whatever flavors you want such as chopped nuts, oats, chia seeds, fruit and even mix in some crispy quinoa!
You’re going to love this recipe with puffed quinoa. Now let’s get into the ingredients you will need to make it!
Ingredients for these no-bake peanut butter bars with popped quinoa:
These no-bake peanut butter bars only call for 3 ingredients:
Popped Quinoa: I highly recommend buying it from the store, like this brand, and ensuring you choose a product that has a texture similar to puffed rice cereal. If you choose the crispier quinoa option, you may need to adjust the amount used to make up for the volume differences.
Creamy peanut butter: Any brand you like and I recommend warming it up slightly so that it is easier to mix.
Honey: Also use any brand you like and feel free to substitute with 100% maple syrup as the sweetener if preferred.
That’s it! These bars really can’t get any easier.
Step by Step Instructions:
Now let’s walk through how to make this recipe. The best part? It comes together in just a few steps and there is no baking required!
1) Warm your peanut butter for 20 to 30 seconds in the microwave until runny then add all of your ingredients to a mixing bowl.
2) Gently stir your ingredients until they are fully combined.
3) Line an 8x8 baking dish with foil or parchment paper and then press your peanut butter popped quinoa tightly down, pushing it into each corner. Be gentle but know that the tighter your press down your ingredients, the better your bars will stick together.
4) Refrigerate for at least 2 hours, ideally overnight, to allow your bars to set and stick together. Remove from the baking dish, cut into bars, and store in the refrigerator until you are ready to eat. Enjoy!
Swaps, substitutions, and serving suggestions:
While this recipe is just a 3 ingredient recipe, you can certainly add other flavors. Some suggestions would be to:
Add protein powder: Puffed quinoa is much higher in volume than raw quinoa is so the protein content per serving will be lower. If you want to add more protein to these bars, try mixing in a scoop of protein powder.
Add in nuts or seeds: Chopped peanuts, pumpkin seeds, chia seeds, or walnuts would be tasty and nutritious additions to these bars.
Add fruit: You can add fresh or freeze dried fruits like sliced bananas or freeze dried strawberries.
Stir in chocolate chips: What bar isn’t made better with a few chocolate chips?
Crumble your popped quinoa bars: You can crumble up these peanut butter and honey bars and use the puffed quinoa like a granola or cereal instead!
Make this recipe your own and tag me on instagram with any fun ideas you come up with!
Recipe FAQ:
What if I use crispy quinoa instead of the puffed quinoa?
If you end up buying the crispy quinoa instead of the light and fluffy puffed quinoa product, you will need to make some adjustments to the ratios in this recipe! Your bars will be delicious, but you may need to increase your quinoa amount or decrease the peanut butter.
How should I store these popped quinoa bars?
These bars should be stored in the refrigerator and served chilled. If you add them to a lunchbox, I would add a cool pack as well.
Is popped quinoa healthy?
It is! While it does different in nutrients per serving from uncooked quinoa, popped quinoa is still a source (a small source) of complete protein and some fiber!
Other recipes you will love:
If you love this recipe with popped quinoa, try out some of my other snack recipes like:
Cottage Cheese and Pumpkin Chia Pudding
Blended Egg Muffins
Savory Cottage Cheese Toast
Blended Peanut Butter Cottage Cheese
Strawberry and Cottage Cheese Fruit Smoothie
Peanut Butter and Honey Popped Quinoa Bars
Ingredients
Instructions
- Place your peanut butter in a medium, microwave safe dish and warm for 20 to 30 seconds or until it is runny. Add your popped quinoa and honey then stir until everything is well combined.
- Line an 8x8 baking dish with tin foil or parchment paper, pour in your peanut butter popped quinoa, and then gently press your mixture tightly into the pan being sure to reach the corners. The tighter you pack them into the pan the better the bars will stick together.
- Refrigerate for at least 2 hours, or ideally overnight, to allow your bars to set and stick together. Remove from the pan, cut into snack bar size, and store in the refrigerator until you are ready to eat. Enjoy!
*All nutrition information has been approximated. Results may vary depending on brands used and serving size.
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Hey! I’m Lauren
I’m a Registered Dietitian and busy toddler mom committed to bringing you delicious, nutritious, and easy-to-make recipes!