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Protein 'No Bake' Super Slice (GF / DF / RSF / Vegan)

Updated: Oct 23, 2022

Are you on a 'no processed food' diet and feel like you have had to sacrifice so many quick 'go to' hunger buster snacks? Well, this nutrient dense, whole foods protein slice is for you.

It combines the goodness of nuts and seeds, the protein of non-whey plant protein powder and quinoa flakes, the healthy fats from coconut oil, and to round it off as a balanced food choice, carbohydrates and sweetness from sultanas and brown rice syrup. An option to make this slice even more delicious, is to drizzle a small amount of manuka honey or melted dark chocolate (for its antioxidant properties) over the top of the slice.

The taste is not as sweet as packaged processed muesli bars and might take a bit of getting used to, but nutrition wise it packs a punch. I grabbed this recipe from a website when it was touted as a four-ingredient slice, but I decided to do my own healthy 'up sizing' by adding different nuts and seeds. You can add pretty much whatever you like to this slice (like dried apricots or mash in an over-ripe banana to the mix), but if you eat a gluten-free diet, the main thing is to use quinoa flakes instead of oats. A final point is that you don't want to blend the mixture too much or finely chop the nuts too much as chewing the slice is part of the health benefit. Chewing (mastication) helps stimulate digestive juices and helps break up the nuts and seeds so your stomach can digest them better, as well as stimulating the release of serotonin and calmative neurochemicals. Who doesn't want to feel more relaxed?


1 cup of each of the following:

Pumpkin seeds

Sunflower seeds

Sesame seeds

Hemp seeds

Psyllium husk

1 small handful each of almond and cashew nuts (roughly chopped)

1/4 cup of chia seeds (soaked in 1/2 cup of filtered water for half an hour)

3 cups of quinoa flakes

2 scoops of pea protein powder

1 cup of dried fruit such as raisins, sultanas, apricots, dates etc

Make up approx.1 cup (250ml) with the following:

150mls of brown rice syrup

3 Tbsps of coconut oil

2 Tbsps of olive oil-based spread (if you don't have this, add 2 Tbsps coconut oil instead)

2 Tbsps of molasses (if you don’t have this, add another 2 Tbsps rice malt syrup instead)


1 Tbsp manuka honey or a small amount of 70% or higher dark chocolate


Heat up (not boil) the rice malt syrup, coconut oil and olive oil spread in a microwave or stove top so it can be more easily poured into the dry mixture.

Add all the dry ingredients to a large mixing bowl and mix well. Pour the heated up liquid into the dry mixture and mix thoroughly. You can add a bit of unsweetened almond milk to help moisten the mixture if needed. The mixture should be just moist enough to stick when pressed together. Tip the mixture into a baking paper lined 20cm x20cm baking tray and smooth it all flat and make sure you get the mixture into the corners.

Next, cut the slice into portions while in the tray with a sharp knife. Optional: Heat up a tablespoon of manuka honey (or a small amount of good quality 70% or higher dark chocolate) and drizzle that over the slice. Then store it in the freezer as it helps keep the slice together. After a couple of hours use a sharp knife to go over the cuts you made if needed. Your slice is ready to enjoy with your favourite cup of tea.

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