Desserts,  Recipes

Grain-Free, Nut-Free 5 Layer Bars

I’m *trying* to eat mostly grain-free again–with a few cheats here and there. I’ve been chatting about it over at my GAPS Facebook group. Come check it out and join the conversation. So, I’m trying to eat grain-free, all the while looking through Pinterest for Christmas recipe ideas. Not a good mix! ๐Ÿ™‚ ๐Ÿ™‚ I saw someone share 5 layer bars (I think these were called 7 layer bars once upon a time, but I’m not sure what was in the 7 layers? I can’t picture any more ingredients….anyone? Pickles? Ice cream? Ok maybe not…). So, I see all of these great looking recipes that make me want to get off the couch and COOK! And this was one of those recipes I was inspired to make–only, nobody was making a grain-free version like this, so I had to make it up. Bummer! My poor family *has* to play the part of taste-testers (such a hard life!), and they all enjoyed these! SO, today I will share them with YOU! (Sorry, we don’t have any left, or I’dย reallyย share them. If I could, I’d put a sample plate over there ——> in the sidebar. But alas, we haven’t achieved the ability to add sample plates on blogs yet. Or even scratch & sniff snickers. That would be cool.

You want the recipe, right? Alrighty then, here it is!

Recipe: Grain-Free, Nut-Free 5 Layer Bars


  • Caramel Sauce:
  • 1 cup honey
  • 1 small can coconut cream
  • 1/4 tsp sea salt
  • 1 tsp vanilla
  • Crust:
  • 1/4 cup flax meal
  • 3/4 cup coconut flour
  • 1/2 cup arrowroot
  • 1/4 tsp sea salt
  • 1/4 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 cup coconut oil or butter
  • 1/4 cup honey
  • 2 eggs
  • 1 tsp vanilla
  • Cookies:
  • 1 cup chocolate chips (preferably free of soy–you could even use unsweetened chocolate here, the honey caramel makes this recipe very sweet).
  • 1 cup raw pumpkin seeds
  • 1 cup shredded coconut


  1. To make the caramel sauce, place the honey in a medium saucepan over low-medium heat, bring to a rolling boil.
  2. Keep honey boiling for 4 or more minutes, whisking occasionally.
  3. Whisk in the coconut cream (not the coconut water in the can, just the cream).
  4. Add sea salt and vanilla, whisk in.
  5. Set caramel sauce aside to cool.
  6. Preheat oven to 350 degrees.
  7. Combine the crust ingredients in a food processor.
  8. Press into the bottom of a 9×13 pan.
  9. Top the crust with the chocolate chips.
  10. If you like, grind the pumpkin seeds in a food processor (or use whole).
  11. Scatter the pumpkin seeds over the top of the chocolate chips.
  12. Sprinkle shredded coconut on top of the pumpkin seeds.
  13. Drizzle the honey/caramel sauce over the top of the bars.
  14. Bake at 350 degrees for 25 to 30 minutes, or until lightly browned.

Preparation time:

Cooking time:

Number of servings (yield): 12

My rating 5 stars:ย  โ˜…โ˜…โ˜…โ˜…โ˜… 1 review(s)


I hope you enjoy these!

What do you think? Do you wish blogs could have scratch & sniff stickers?

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