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Millet Apricot Energy Bars {vegan, gluten-free}

5-ingredient toasted millet apricot energy bars will power you through any endeavor. They are naturally vegan and gluten-free.

overhead of toasted millet apricot energy bars on parchment paper

Millet as an Alternative to Nuts

If you are need to avoid, are have an allergy to nuts, then you need to gain the acquaintance of toasted millet.

Millet is humble seed, more likely found in your bird feeder than your pantry. Yes, it’s true, millet is for the birds (it comprises a significant portion of the birdseed mixes on the market), but it has been a part of human consumption for thousands of years as well, from China, to Africa to Europe.

There is much to say about millet, but for the moment, and for this recipe, I am highlighting its use as an alternative to nuts, especially in baked goods or, one of my favorite topics, energy bars.

Did I mention it is also cheap? It is 🙂 So try it to save $, too, regardless of your dietary needs and preferences.

Toast Millet to Maximize Flavor and Crunch

Toasting millet is simple: spread the seeds on a baking sheet and bake for 15 to 20 minutes at 350F until the seeds are just beginning to turn golden brown. That’s it!

Toasting renders the millet seeds light, crisp and crunchy with a flavor that is, well, nutty! Use it in cookie, muffin, and cracker recipes in place of nuts, or sprinkle on top of salads and hot porridge.

toasted millet on a silver baking sheet


Or make these energy bars.

These bars will remind you of Lara bars. The coconut and coconut oil make them ambrosial, which is no small thing in the world of energy bars. I added about 1 and 1/2 tablespoons of raw cacao nibs, too, since I had a bag in my freezer; you can easily add an equal amount of chopped bittersweet chocolate.

overhed shot of the 5 ingredients needed for millet and apricot energy bars

Eat Millet for Prolonged Energy

The bars are not high in protein, but I want you to consider this: when I say these are energy bars, I mean it. Millet is high in a number of important micro-nutrients, including phosphorous. Phosphorous just so happens to be a critical component of ATP (adenosine triphosphate).

ATP is the chemical compound that makes muscle contraction possible, helps regulate blood circulation and cardiac function, and provides the fuel that becomes your energy. We all need it, but it is especially needed if you are an athlete, engaging in regular workouts, or anywhere in between. Adding millet to your diet can help you get more of it.


Give the bars a try, or use toasted millet in any of the other ways I suggest–I know you are going to love its faintly sweet, nutty flavor!

multiple millet and apricot energy bars on a slate background

More Great Vegan & Gluten-Free Millet Recipes to Try:

  1. Flourless Apple Millet Muffins
  2. Vegan Millet Kale Quiches
  3. Carrot Cake Millet Breakfast Bars {Low Fodmap}
  4. Toasted Millet Banana Muffins
  5. Curried Millet with Raw Apple Relish
  6. Millet Pilaf with Dried Cranberries
Millet Apricot Energy Bars {vegan, gluten-free}

Millet Apricot Energy Bars {vegan, gluten-free}

Yield: 8
Prep Time: 30 minutes
Cook Time: 18 minutes
Total Time: 48 minutes

5-ingredient toasted millet apricot energy bars will power you through any endeavor. They are naturally vegan and gluten-free.


  • 1/3 cup millet
  • 1 cup rolled oats (old-fashioned or quick-cooking)
  • 1-1/4 cups (packed) moist dried apricot halves
  • 1/2 cup unsweetened shredded/flaked coconut
  • 1 tablespoon virgin coconut oil
  • Optional: 1 and 1/2 tablespoons cacao nibs or chopped dark chocolate


  1. Preheatoven to 350F. Spread the millet on a rimmed cookie sheet; bake for 15 to 20 minutes, opening the oven and shaking the pan once or twice, or until the millet is light golden brown. Transfer to bowl of food processor and cool for 5 minutes.
  2. Add oats to millet in food processor; pulse until millet and oats are broken down somewhat. Add the apricots, coconut and coconut oil. Process, using on/off pulses, until the apricots are finely chopped and the mixture begins to hold together and clump on the sides of the bowl. If adding cacao nib, add now, and pulse several times to combine.
  3. Transfer mixture to a large piece of parchment paper or plastic wrap and shape into an 8x4-inch rectangle. Refrigerate for at least 30 minutes.
  4. Cut into 8 bars.


If the apricots are not very moist, soak them in warm water and then drain before using.

Nutrition Information
Serving Size 1 bar
Amount Per Serving Calories 134Total Fat 4.1gSaturated Fat 3.3gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 2mgCarbohydrates 22.3gFiber 3.2gSugar 11.9gProtein 3g

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Tuesday 5th of September 2023

Hi Camilla, I liked the ingredients used to make this bar. What millet is used here?


Thursday 21st of September 2023

Hi Harshini,

In the U.S. and Canada, we pretty much have one millet available, labeled “millet.” North American manufacturers do not specify the type of millet on packages (just “millet“), but various sources indicate that the only millet grown for human consumption in the United States is proso millet (small, pale yellow). If you have the choice of several millets in your country, opt for proso millet.

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Wednesday 8th of July 2020

These fit so well with my migraine elimination diet. I'm excited to try them and see what other recipes you've developed. Thanks so much!


Friday 10th of July 2020

You are welcome, April! :)

Nick Johnson

Sunday 15th of February 2015

These held up great for a 60 mile ride this weekend. I'm allergic to nuts so these are great.


Thursday 19th of February 2015

Glad these worked out for you, Nick!

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