3-Ingredient Peanut Butter Honey Oat Bars | Mental Health Recipes

We’ve all been there - that mid-afternoon energy slump hits, and suddenly you’re rummaging through your pantry looking for something - anything - to satisfy those hunger pangs.

But instead of reaching for those processed snacks filled with ingredients you can’t pronounce, what if you had a delicious, wholesome alternative waiting for you?

Well, make these simple three-ingredient peanut butter honey oat bars, and you’ve got exactly that! 

Not only are they super quick to make (seriously, you can whip these up in less time than it takes to scroll through your social media feed), but they’re also packed with energy-boosting ingredients that will keep you fueled and focused. 

Plus, with just three basic pantry staples, they’re as budget-friendly as they are satisfying.

So, let’s ditch those expensive store-bought granola bars and create something that’s better for you and tastes amazing, too. Keep reading to transform your snack game!

3-Ingredient Peanut Butter Honey Oat Bars: The Snack You Didn’t Know You Needed

A common problem with a lot of processed snacks is that they don’t exactly leave you feeling satisfied. You down a granola bar - only to be hungry 20 minutes later. Not exactly what we were hoping to achieve.

So, what’s a better way?

While we’re a little biased, these PB honey oat bars are tons better than regular processed granola bars. The fiber in oats is bound to keep you full for hours after, ensuring you maintain your energy levels while nourishing your body in the best way possible.

So, here’s how to make these yummy snack bars!

How Can These Peanut Butter Honey Oat Bars Positively Impact Your Mental Health?

Ever wondered how a simple snack could actually boost your mood and mental wellbeing?

While inevitably self-care and overall nutrition goes a long way, these snack bars are packed with nutrients that can positively impact your brain health and emotional state. So, let’s take a closer look!

The Fiber-Rich Oats: Your Gut’s Best Friend?

The power of oats comes down to their soluble fiber content, particularly beta-glucan. This fiber creates a gel-like substance in your digestive system that does several important things (all of which you want a snack to do!).

For instance, this type of fiber slows digestion and keeps you feeling fuller longer, preventing those blood sugar crashes that can lead to irritability and brain fog. The sustained energy keeps your mood steady throughout the day, helping you avoid that mid-afternoon slump that often leads to poor food choices.

Fiber also impacts your gut microbiome, the trillions of bacteria living in your intestines.

Research shows that the fiber in oats acts as a prebiotic, feeding beneficial gut bacteria that produce short-chain fatty acids. These compounds help reduce inflammation throughout your body, including your brain, and may help protect against anxiety and depression.

Studies increasingly support the gut-brain connection, showing that a healthy gut microbiome directly influences neurotransmitter production, including serotonin.

About 90% of your body’s serotonin is produced in your gut. And, in turn, this makes what you eat that much more important for mental well-being. So, moral of the story: Eat your oats!

Related Article: Coping With Anxiety? Try These Overnight Oats for an Easy & Stress-Free Morning

Raw Honey: A Natural Sweetener With Even More Benefits

While many processed snacks contain refined sugars that can cause inflammation and mood swings, raw honey offers a healthier alternative with additional mental health benefits. 

Raw honey contains natural antioxidants and anti-inflammatory compounds that help protect brain cells from oxidative stress and inflammation - both of which are linked to cognitive decline and mood disorders.

Raw honey also contains small amounts of beneficial nutrients, including B vitamins that support brain function. And, as a bonus, it’s even got antibacterial properties. In turn, this helps maintain a healthy balance of gut bacteria, further supporting that important gut-brain connection!

Unlike processed sugars that lead to crashes, honey also offers a more balanced energy release when paired with fiber-rich oats and protein-containing peanut butter (more on this below).

Peanut Butter: Protein for Neurotransmitter Production

Peanut butter obviously adds a taste factor that is just too good, especially for snacks (I’m a peanut butter lover, so I totally get this addiction). But it also packs a powerful punch when it comes to nourishment. 

While it’s important to keep nut butters to a minimum (they do have a high amount of fat and can add up calorie-wise), peanut butter does contain protein.

Proteins break down into amino acids, which serve as the building blocks for neurotransmitters - the chemical messengers that regulate your mood, focus, and overall mental function.

In other words, it’s an important part of feeling good, mentally and emotionally.

Peanut butter is also particularly rich in tryptophan, an amino acid that your body uses to produce serotonin. Low serotonin levels have been linked to depression and anxiety, making dietary sources of tryptophan essential for mental well-being.

Beyond protein, peanut butter does contain healthy fats, including oleic acid, which has been shown to have anti-inflammatory properties that benefit brain health.

It also provides vitamin E, an antioxidant that protects brain cells from oxidative damage, and niacin (vitamin B3), which supports brain function and may protect against cognitive decline. 

In other words, peanut butter lovers rejoice! There’s lots of goodness here, but it’s always important to keep in mind portion sizes.

Related Article: Mood-Boosting Chocolate Peanut Butter Energy Bites | Mental Health Recipes