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Healthier Homemade Kudos Bars (gluten free & vegan)

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A healthier take on the classic 90’s lunchbox treat! These homemade Kudos bars have a crunchy and chewy crispy rice cereal base, fun toppings, and finished with a chocolate dip to make them a delicious and better-for-you treat or snack on-the-go! These are made with a few simple and real ingredients, secretly spiked with some superfoods, and infinitely customizable to fit anywhere on the “healthy” spectrum! So easy to make and kid-friendly!

What Do These Healthier Homemade Kudos Bars Taste Like?

These Healthier Homemade Kudos Bars are the perfect healthified treat! They are soft and chewy but crispy and crunchy. They are just perfectly sweet and can be topped with anything from superfoods to candy bits so they can easily be made into a healthy snack on-the-go or a fun dessert. The base is made of crispy rice cereal and held together with a chewy but creamy nut/seed butter and maple syrup sweetened mixture. Then we throw in some sneaky superfoods or oats to make them nutrient dense. Add toppings to your heart’s content with things like, nut or seeds for an extra power boost or some sweets for a delicious treat! Finished with a simple chocolate dipped base and maybe a chocolate drizzle, because chocolate is always welcome.

What Ingredients Are Used to Make These Homemade Kudos Bars?

These Homemade Kudos Bars can be made with as little as 6 ingredients! They are made healthier as they use only real and simple ingredients. These snack bars are gluten free, dairy free, and refined sugar free! They are also vegan and nut free! Here’s a look at the ingredients and some possible substitutions/variations.

  • Maple Syrup – The crispy rice cereal base is sweetened with only maple syrup! It gives the bars a delicious chewiness and make them just perfectly sweet without being overbearing. Or substitute with agave or coconut nectar.
  • Sunflower Seed Butter – I use sunflower seed butter to make these nut free. It also has a more neutral flavor than almond or peanut butter. Sub with any other thick and creamy nut/seed butter that contains only 1 ingredient (no added oils or sugars).
  • Coconut Oil – Helps firm up the bars and keeps the rice cereal crispy! Use refined coconut oil for a no-coconut flavor.
  • Vanilla – To add flavor!
  • Crispy Rice Cereal – I used Barbara’s Organic Brown Rice Crisps Cereal. It looks and tastes just like the Kellogg’s version, but unlike the Kellogg’s kind these are made using the whole grain, sweetened with organic cane sugar, and does not have any additives. Use any crispy rice cereal you like!
  • Chocolate – For the bottom dip and drizzle over the top of bars! I use dark chocolate but use any chocolate you like. To make these strictly refined sugar free use a coconut or maple sugar sweetened bar chopped into chunks. My chocolate go-tos are either Enjoy Life or Guittard which are both sweetened with organic cane sugar.
  • Optional Superfoods – I like to throw in some sneaky nutrient dense add-ins to my snacks whenever I can. If you are worried about your pickier eaters, these extra goodies are barely noticeable. Especially, if you go with a the chocolate dipped base and chocolate drizzle. You can either add 1/2 cup quick cook oats or 1/2 cup (total) of mixed seeds or nuts. I loved the combination of 1/4 cup flaxmeal and 1/4 hemp hulls.

How Do You Make Healthier Homemade Kudos Bars?

These Kudos bars are SO easy to make! They come together in a flash and really, the longest part is waiting for them to set! I made these two ways, in an 8 inch square baking pan and in a candy mold. I give the pros and cons for each method in the steps below. Here’s an overview of the process and check out the step-by-step photos below!

  1. Make the syrup by melting the coconut oil, maple syrup, and nut/seed butter in a small pot over medium high heat. Let it bubble for a few minutes. Remove from heat. Stir in the vanilla and a dash of sea salt. Let cool.
  2. Mix syrup with crispy rice cereal and whatever add-ins you choose until well combined.
  3. Add to baking dish or candy mold. Here are the pros/cons of each option.
    • Baking dish – This way is much easier and more time efficient. I use my favorite 8 inch square baking dish with straight sides, but any square baking dish will do. The rice crispy mixture is added to the baking dish, pressed down, and sprinkled with whatever toppings you like. You will need to let the cereal mixture firm up for a bit longer, but overall this method is faster. Alternatively, you’ll risk having uneven cuts using a knife and you can’t customize the bars as easily as the candy mold.
    • Candy mold – This method takes longer. I use this 12 cavity rectangle bar mold. The cereal mixture needs to be pressed down firmly into each cavity which adds a few more minutes to the process. However, I found the overall look of the candy mold bars to be a bit nicer than the baking dish version. Also, there is more control over the toppings as they are added to each cavity individually. So you can easily make 12 different kinds if you like!
    • Final Verdict – If I am not pressed for time, I’d go with the candy mold method because they are a bit cuter, more fun to top with different options, and takes the stress out of making straight knife cuts. That being said, both ways are equally as delicious.
  4. Let base set. If using a square baking dish, this takes about 45 minutes to an hour. 15-20 minutes in a candy mold.
  5. Melt the chocolate. 
  6. Dip the bars. Maybe drizzle more chocolate over the top.
  7. Let chocolate set until firm.
  8. Enjoy!

Store these in a cool dry place for 4-5 days. Afterwards move to freezer, in an airtight container, for longer storage.

Check Out Kudos Topping Ideas!

The best thing about this recipe is that it’s infinitely adaptable! I gravitate more towards the chocolate and candy bits varieties, but these can easily be made healthier! My toppings included: cacao nibs, mini chocolate chips, mini dark chocolate peanut butter cups, and candy coated chocolates. Here are some more flavor ideas, but I can’t wait to see what you come up with!

  • Nuts/Seeds – A mix of chopped nuts like pistachios, almonds, pecans and sesame seeds!
  • Coconut Shreds 
  • Dried Fruit – Chop up your favorite dried fruit like figs or mango or throw in dried berries like mulberries, cranberries, or raisins!
  • Pretzel Bits – For the ultimate sweet and salty snack.
  • Full Chocolate Coating – Don’t just dip the bottom or drizzle chocolate, dip the whole thing in chocolate!

These are the ultimate make-at-home snack! They are so easy to make, absolutely delicious, made with better-for-you ingredients, and infinitely adaptable to suit any snackable situation. I am completely in love with these Kudos-inspired bars and, if I’m being honest, I think these are even better than the original. You’ll just have to make and taste them to see for yourself!

I can’t wait to see what flavor combos you make!

vegan, gluten free, dairy free, nut free

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Healthier Homemade Kudos Bars

A healthier take on the classic 90's lunchbox treat! These snack bars have a crispy, crunchy, soft and chewy rice cereal base and naturally sweetened with maple syrup. Secretly spiked with some superfoods, dipped in chocolate, and finished with toppings of your choice! Infinitely adaptable and can be made into a healthy snack on-the-go or a fun healthier dessert!

vegan, gluten free, dairy free, nut free

Servings 12 bars

Ingredients

  • 1/2 cup (167 grams) maple syrup, amber agave or coconut nectar
  • 1/4 cup (65 grams) nut/seed butter of choice see notes
  • 1/4 cup (50 grams) coconut oil
  • 1 tsp vanilla
  • dash sea salt
  • 3 cups (96 grams) crispy brown rice cereal
  • 1/2 cup quick cooking oats or mixed, chopped nuts/seeds of choice (I use 1/4 cup flaxmeal and 1/4 cup hemp hulls) optional
  • toppings of choice, such as candy bits, chopped nut/seeds, cacao nibs, dried fruit, chocolate chips/chunks, etc.
  • 1 cup chocolate chunks or melting wafers
  • 1 tbsp coconut oil

Instructions

  1. Make the creamy syrup by melting the maple syrup, nut/seed butter, and coconut oil in a small pot over medium high heat. Let it bubble for 4-5 minutes, stirring often until it becomes a thick and shiny mixture.

  2. Remove from heat. Stir in the vanilla and a dash of sea salt. Let cool.

  3. Meanwhile, add crispy rice cereal and optional add-ins (oats or nut/seeds of choice) to a large bowl.

  4. Once the maple syrup mixture is just warm, but not hot, pour over the rice cereal and, using a silicone spatula, stir until everything is well coated.

  5. Either pour into a parchment lined, square baking dish or a 12 cavity rectangle bar mold.

  6. If using a baking dish: Line baking dish with parchment paper leaving a short overhang off the sides. Pour the cereal mixture into the baking dish and gently push out towards the edges of the pan. Add toppings of choice over the cereal mixture. Using a rubber spatula or the palm of your hand and a piece of parchment paper, press down firmly into an even layer. The more packed down the cereal mixture, the better.

  7. If using a candy mold: Sprinkle your toppings into the bottom of each cavity. Divide the cereal mixture into each cavity and press down firmly until each well is tightly packed.

  8. Let rice cereal set. If using a square baking dish about 45 minutes to an hour. For candy mold, 15-20 minutes.

  9. Once set, remove the cereal mixture from the baking dish using the parchment overhang and cut into bars. Or pop out of rectangle candy mold cavities.

  10. Melt the chocolate and coconut oil together either over a double boiler or in short 5 second bursts in the microwave. Once chocolate is mostly melted, stir well until chocolate is shiny and smooth. Let cool several minutes.

  11. Dip the bottom of each bar into the chocolate and place on a parchment lined baking sheet or plate. Drizzle additional chocolate over the tops of each bar if desired.

  12. Let chocolate set at room temperature. Or place in fridge or freezer for a few minutes to speed this up.

  13. Once chocolate is firm, enjoy!

Recipe Notes

Store these in a cool dry place for 4-5 days. Afterwards move to freezer, in an airtight container, for longer storage. 

Helpful Kitchen Tools (affiliate links): 8 inch square baking dish, 12 cavity rectangle bar mold, silicone spatula, kitchen scale

Ingredient Subs/Variations:

Maple Syrup - Substitute with agave or coconut nectar.
Nut/Seed Butter - I used sunflower seed butter to make this nut free. Use any thick and creamy nut/seed butter you like. Some good options are peanut, cashew, or almond butter. Choose one that contains only 1 ingredient (no added sugars or oils). Make sure to stir the jar well before measuring. Do not use the compacted paste at the bottom of the jar. 

Candy Mold vs. Baking Dish Final Verdict - If I am not pressed for time, I'd go with the candy mold method because they are just a bit cuter, more fun to top with different options, and takes the stress out of making straight knife cuts. That being said, both ways are equally delicious.

Topping Ideas!

I went with: cacao nibs, mini chocolate chips, mini dark chocolate peanut butter cups, and candy coated chocolates

Some other good options are: More nuts/seeds, coconut shreds, full chocolate coating (coat the whole bar!), dried fruit (chopped figs or mangos or berries like mulberries, cranberries, or raisins), pretzel bits! But really the skies the limit!

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Tahini Rice Crispy Treats (vegan, no bake)

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This past week has brought a doozy of a heat wave to Southern California. And while, admittedly, I do still turn on the oven from time to time even in the most blistering of heat. I really do try to save creating an extra warm kitchen only for the most important of baking occasions (ie. these cookies). So, the solution to maintaining a good supply of sweet treats, whilst avoiding having to standing near a hot oven (as much as possible), is to bust out those “no-bake” recipes! Plus, who doesn’t love a good no-bake treat?! A good bake-free dessert is usually quick, easy, and delicious in it’s simplicity. And in my opinion, Rice Krispies Treats, are the perfect embodiment of that sentiment. So, for today’s recipe, I’m taking inspiration from that classic dessert, but giving it a major upgrade and a healthier twist. I wanted to make my version of the classic Rice Krispies Treat, (typically made with crispy rice cereal, butter, and melted marshmallows) equally as simple and tasty, but just a wee bit grown up. Instead of the marshmallow binding, I use tahini and maple syrup to create some gooey goodness to keep the crispy rice cereal together. And then I top it off with a layer of dark chocolate and a smattering of sea salt. The outcome is a deliciously satisfying bar that hits all the good snacky spots – a dose of sweet (but not too much), crunchy (from the crispy cereal), chewy (that maple tahini binding), and just a touch of salty. Yep, these Tahini Rice Crispy Treats might just be the most perfect no-bake treat I’ve had in recent memory.
These rice crispy treats are made healthier by using a brown rice crispy cereal that contains just a few simple ingredients. The classic Kellogg’s version, contains malt flavor and a variety of other additives (mostly vitamins and minerals). I always prefer to buy products that contain as minimal ingredients as possible. I tested this recipe with two different types of comparable crispy rice cereals. One from Whole Food’s 365 brand called Brown Rice Crisps and another by One Degree Organics called Sprouted Brown Rice Crisps. Both of these cereals were organic, made with whole grain brown rice, contained only three/four total ingredients, and had less sugar than the conventional version. Both resulted in delicious rice crispy bars, but I preferred the Whole Food’s version. It was almost exactly like the classic blue box kind I ate, almost daily, as a kid and maintained it’s crunch just a little better in this recipe. Here’s a comparison of the ingredients:

Rice Krispies (by Kellogg’s): Rice, sugar, contains 2% or less of salt, malt flavor. Vitamins and Minerals: Iron (ferric phosphate), niacinamide, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), folic acid, vitamin D3, vitamin B12.

Brown Rice Crisps (365 by Whole Foods): Organic Whole Grain Brown Rice, Organic Cane Sugar, Sea Salt.

Sprouted Brown Rice Crisps (by One Degree Organics): Organic Brown Rice, Coconut Palm Sugar, Unrefined Salt, Tocopherols (vitamin E),

Instead of the original butter and marshmallow concoction, I use tahini to create a delicious sticky filling that keeps the cereal together in bar form. The tahini mixutre is sweetened with only maple syrup and finished with vanilla and a touch of salt that creates an almost caramely like taste and creaminess. To complement the tahini, I add 1/4 cup of sesame seeds to the rice cereal to add another dimension of texture. This is completely optional (but highly recommended). When selecting a tahini try to use one that is thin and not too paste-like. My favorite tahini for baking is the 365 brand by Whole Foods. If tahini isn’t your thing you can substitute with another thinner nut/seed butter you like, such as Sunbutter, almond butter, or even peanut butter. And feel free to use your favorite liquid sweetener instead of maple! Honey, agave, or coconut syrup are all good options.

And of course, the bars are finished off with a great layer of chocolate and sea salt. The chocolate layer is so simple to make, just melt your favorite chocolate chips, chunks, or bars, add some coconut oil and viola spreadable chocolate awaits! These bars are incredibly easy to make and whip up quick! If you are in a hurry to get these bars into hungry hands, just skip the chocolate layer and these can be done in under 15 minutes! And even though I believe adding chocolate is always a good idea, these rice crispy bars are equally as delicious even without the chocolate. And if that’s  not a testament to how truly delicious these Tahini Rice Crispy Treats are, well I just don’t know what is.

naturally sweetened, vegan, oil free, nut free

If you make this recipe, please feel free to leave a review or rating down below. And I’d LOVE to see your creation! Please tag me on Instagram @freshlydafna and use #freshlydafna.

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Tahini Rice Crispy Bars

Rice Crispy Treats with a major upgrade and a healthy twist! These are made with brown rice crispy cereal and bound together with a caramel-like tahini and maple syrup mixture. They are super easy to make and made with ingredients you can feel good about eating!

vegan, refined sugar free, oil free, nut free

Ingredients

  • 4 1/2 cups crispy rice cereal
  • 1/4 cup sesame seeds optional
  • 1 1/4 cup tahini, well stirred before measuring see notes for subs
  • 1/2 cup maple syrup see notes for subs
  • 1 tsp vanilla
  • 1/4 tsp sea salt
  • 1 cup chocolate chips or chunks
  • 1 tsp coconut oil
  • flakey sea salt

Instructions

  1. Prepare an 8 or 9 inch square baking dish by lining with parchment paper and leaving a short overhang over the edges.

  2. Add the tahini and maple syrup to a small pot and heat over medium low heat. Stir often and cook until it starts to bubble slightly, about 2-3 minutes. The mixture should be smooth, slightly thick, and turn a slight golden brown. Remove from heat. Stir in vanilla and sea salt, set aside.

  3. In a large bowl mix together the rice cereal and sesame seeds, if using. Carefully pour the tahini mixture over the rice cereal and, using a rubber stapula, stir gently to coat.

  4. Once thoroughly mixed, pour the cereal mixture into the prepare dish and spread out into an even layer.

  5. Press the mixture down firmly into the dish by either using the heel of your palm or by placing another piece of parchment paper over the top and pressing down firmly all over. The more packed down, the better.

  6. If not adding the chocolate layer, set aside to harden for a few minutes. This can be eaten right away, but it will be easier to cut once it has time to set.

  7. If adding the chocolate, melt the chocolate by heating in short 5 second bursts in the microwave or over a double boiler. Once chocolate has completely melted, stir in the coconut oil until chocolate is shiny and smooth.

  8. Carefully pour the chocolate over the rice crispy mixture and spread into an even layer. Let set by keeping at room temperature for about 20-30 minutes or hasten this step by placing in the freezer for a few minutes.

  9. Once chocolate is set, sprinkle with flakey sea salt, slice, and enjoy!

Recipe Notes

Variations:

Tahini - Be sure to use a tahini that is thin and not too paste-like. Some alternatives to tahini are sunflower seed butter, almond butter, or peanut butter. Ideally use one with a thinner texture and only 1 ingredient. 

Maple Syrup - Any liquid sweetener will do. Honey, agave, or coconut syrup are all good options. 

Storage:

These will keep at room temperature for about a day or so, store in an airtight container. Afterwards, they can be moved to the freezer for longer storage. Unfortunately, they will lose just a little bit of their crunch once frozen. Although they will still be very good. 

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Best Ever Lentil Soup (vegan)

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Although we’re well on our way into spring and bordering the end of soup season, this soup is the big bowl of comfort that I think we all need right now. It’s a pantry driven, plant based soup that is perfect for a chilly spring night, very easy to make, and always just hits the spot. And this soup is so suitable for these days when the market may be more out of reach and we’re looking to make use of ingredients we already have at home.

I hesitated when naming this soup, always weary of titles like “best ever” or “ultimate” but this recipe is one that has transcended a few generations from my mother’s side. It really is the only good thing that my mom is able to cook and one we always loved and enjoyed eating as kids. So much so, that when I would come home from school, she would make me a big batch and freeze it so I could enjoy a cozy home cooked meal from afar. I have refined this recipe over the years and it always feels like a big bowl of love. It’s the soup I make when my husband is sick and needs something comforting and nourishing. And so I feel confident that if you make this soup, it will not disappoint. This soup is vegan, and when paired with a side of rice, it’s a perfect protein!

vegan, plant based, gluten free

If you make this, I’d LOVE to see your creation! Please tag me on Instagram @freshlydafna and use #freshlydafna.

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Best Ever Lentil Soup (vegan)

I simple and comforting soup that always hits the spot and perfect for using up pantry ingredients!

gluen free, vegan

Ingredients

  • 1 cup dried lentils
  • 1/2 cup diced tomatoes canned or fresh
  • 1 large carrot or 2 medium
  • 2 celery stalks
  • 1/2 onion
  • 2 tbsp avocado or olive oil
  • 1 tsp cumin
  • 1/2 tsp paprika
  • 1/8 tsp cayenne (optional)
  • 1 tsp salt
  • 1/2 tsp pepper
  • 2 bay leaves

Instructions

  1. Prepare the vegetables by dicing the onion, shredding the carrot, and thinly slicing the celery. You can use a food processor to save some time chopping.

  2. In a soup pot heat the oil over medium high. Once hot, add the onions and celery and stir together until onions are just becoming soft and translucent, about 2 minutes. Add the carrots and cook, stirring often for another 4-5 minutes or until all the veggies are soft.

  3. Add the spices (except the bay leaves) and stir into the vegetables until everything is evenly distributed.

  4. Add the lentils, diced tomatoes, the bay leaves and 4 cups of water to the pot. Bring to a boil and cook for 3 minutes. Then cover and reduce to a simmer.

  5. Let the lentils simmer for about 30-40 minutes or until lentils are soft. Taste and add any additional seasoning per your preference.

  6. Serve hot, as is or with a helping of your favorite rice. Top with some fresh herbs, a dollop of yogurt, or a squeeze of lemon juice.

  7. This is very freezer friendly! Let cool completely and store in a freezer safe container. When reheating add a bit more water to the pot and cook until it is your desired thickness.