Sesame Puffed Rice Bars with Apricot and Prunes

A snack that satisfies our nibbling urges, doesn't compromise on health, and is easy to make is a King-snack! Say no to store bought rice bars and start making your own. We have carefully selected the ingredients to deliver a mix of fibres, low sugars, omega-3 fats, vitamin A and potassium, while keeping the recipe vegan-friendly and gluten-free.

Sesame Puffed Rice Bars Recipe


Nutrition per serving
Net Carbs15 g5.5%
of which Sugars6.8 g7.5%
Fibers2.2 g7.9%
Fats7.9 g12.2%
of which Saturates1.1 g5.6%
of which Omega 30.2 g13.7%
Proteins3.3 g7.1%
Calcium62 mg6.2%
Vitamin A4 mcg0.6%
Vitamin C0 mg0.5%
Iron1.4 mg9.8%
Potassium144 mg4.1%
Sodium16 mg0.7%
Cholesterol0 mg0%
Kcal145 7.2%
Macro split
  • net carbs 53%
  • sugars 24%
  • fats 28%
  • saturates 4%
  • proteins 11%
  • fibers 8%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
145 per serving

These sesame puffed rice bars are an easy and healthy homemade snack to make for your lunch box, perfect for kids.

Prepared with nutritious ingredients, they are a simple and light snack to bake and enjoy on the go.

Many store-bought rice bars are loaded with sugars and preservatives, while this recipe includes:

  • Puffed Brown Rice: a whole grain naturally gluten-free that provides fibres and has a low glycemic index.

  • Maple Syrup: a natural sweetener rich in antioxidants and lower in sugars compared to white table sugar.

  • Seeds: sesame seeds are high in healthy unsaturated fats and provide a plant-based source of calcium and proteins, while flax seeds contain omega-3.

  • Dried Apricot and Prunes: contain a lot of fibre, minerals, and antioxidants, including vitamin A and potassium.

These rice crispy treats are vegetarian, vegan, gluten-free, and dairy-free. Also, they are suitable for nut-allergy sufferers as they are prepared without peanut butter and have no nuts.

They can be used as a sweet snack in weight loss plans as they are low in calories, just 150 per bar and have a reduced amount of sugars.

And if you have leftover puffed rice, use it up in these hazelnut raisin rice bars or ube butter rice bars.

Or check out our other healthy energy bars like these cherry flapjacks, matcha granola bars, protein powder lemon bars, and healthy date banana oat bars!


Measuring System
Tahini135 g
Maple Syrup90 g
Orange Extract1/2 tsp
Baobab Powder (optional)1 tsp
Puffed Brown Rice100 g
Sesame Seeds10 g
Pumpkin Seeds5 g
Ground Flaxseeds5 g
Sunflower Seeds5 g
Black Sesame Seeds10 g
Dried Apricot40 g
Dried Prunes40 g

Step 1

Heat a saucepan over low heat and add the tahini, maple syrup, orange extract, and baobab powder (1).

Combine well with the help of a spatula and allow the honey and tahini to melt until you have a smooth paste (2).

Step 1.1 of Sesame Puffed Rice Bars Recipe
Step 1.2 of Sesame Puffed Rice Bars Recipe

Step 2

Transfer the tahini and honey syrup into a large mixing bowl.

Add puffed brown rice, the pumpkin seeds, sunflower seeds, flax seeds, half of the white and black sesame seeds, the chopped dried apricots, and the prunes (1).

Stir the ingredients until the crispy rice is well coated and sticky.

Transfer into a 20 cm (7.8 inches) square baking tray lined with parchment paper and press down to distribute the puffed rice evenly (2).

Step 2.1 of Sesame Puffed Rice Bars Recipe
Step 2.2 of Sesame Puffed Rice Bars Recipe

Step 3

Sprinkle the remaining black and white sesame seeds over the top and bake in the oven at 190°C (374°F) or 170°C (338°F) for fan ovens for 10 minutes covered with a sheet of parchment paper and then 5 minutes without (1).

Remove from the oven and allow to cool down on a wire rack for a few minutes, then leave to set in the fridge for at least 10 minutes before slicing into bars or squares (2).

Step 3.1 of Sesame Puffed Rice Bars Recipe
Step 3.2 of Sesame Puffed Rice Bars Recipe


  • Try to use ground flaxseeds rather than whole flax seeds as their nutrients are more easily absorbed.

  • For a faster recipe, you can skip the oven step, as they are still delicious.

  • Store these tahini rice crispy treats in an airtight container in the fridge for up to four days.