Chewy, crunchy, nutty – These bars are the perfect no bake snack. So easy to make. Simply blend, then press into a tin, chill and cut into bars ready for a grab and go snack or breakfast on the go. This recipe is a blend of nutrient-rich nuts, seeds and dried fruit, these bars are not only good for you but also taste like nature’s candy! It’s a wholesome and satisfying blend that provides a boost of energy and essential nutrients.
Containing the kings of the seeds: hemp, flax, chia and pumpkin, these bars certainly deliver on nutrition, being powder-packed with protein, essential fatty acids and fibre. I also like to add the superfood moringa, which has thirteen essential vitamins and minerals, is high in protein and rich in iron and antioxidants.
These super healthy bars make a great nutritious snack. They are a great source of plant goodness like fibre and antioxidants. They also have added protein to bump up your daily protein intake with each serving containing 9g of protein!
What you need to make these nut, seed protein bars:
Nuts – provide improved heart health due to healthy fats, fiber, and antioxidants. They can help lower “bad” cholesterol, reduce inflammation, help with weight management due to their satiating effects. Nuts are also nutrient-dense, offering protein, vitamins (like E and B), minerals (such as magnesium and zinc), and fiber.
Seeds – High in fibre, vitamins and minerals (like vit E, zinc & magnesium) and unsaturated fatty acids. They are also a source phytochemicals – a form of antioxidant. I like to use a mixture of seeds (pumpkin, sunflower, sesame, hemp, chia etc.), but you can use what you have available in your cupboard.
Dried fruit – a great source of fibre and phytochemical. I used Gogi berries as well as the dates, but you can use whatever dried fruit you have available.
Nut butter – improved heart health due to healthy fats, increased fullness and satiety from protein and fiber, and better brain function from essential nutrients. It provides a source of vitamins and minerals like magnesium, zinc, potassium, and unsaturated fatty acids while some types may also lower bad cholesterol and provide antioxidants.
Protein powder – I always try to add protein powder to my snacks to make them more balanced. It’s also an easy way to make sure I’m getting enough protein into my diet. You can use plant-based or dairy whey protein powder. Flavours like vanilla, caramel and chocolate work best, but you can also use unflavoured.
These bars can be stored in the fridge for up to 1 week or freezer for longer shelf life, making them a convenient snack option whenever you need a ‘lil something’. You will get a burst of energy and wholesome goodness in every bite.
If you love to get outside and re-energize your exercise routine and as you take to the trails to walk, run or bike, tuck one of these bars into your pocket for an energy-boosting treat on your all-day adventures. They provide slow-burning carbohydrates for refueling your body, as well as protein for to keep you full for longer. The bars don’t even require baking-and taste so much better than any bars you can buy!
Quick and easy to make, and best of all you get to say what goes in them. The recipe is completely customisable. Use whichever seeds, nuts and dried fruits you love best. Then switch up and reinvent the bars with new ingredients every time you make them. You could think of these delicious bars like a healthy trail mix in a bar! I stash these in the freezer and remove them about 5 minutes before eating. Then I always have a pick me up ready on hand.
Why you are going to love these bars:
They are packed with healthy fats and nutritious ingredients
You can make many substitutions and customize them depending on your personal preferences
They are sweetened with natural sweeteners and have no refined sugar
You can make them ahead of time, and these can become a grab-and-go healthy breakfast
You can use them broken up on top of smoothie bowls or yogurt
They taste A-MA-ZING! these were a big hit at my house, gone by the second day! Say goodbye to empty calorie store-bought bars with questionable ingredients! These easy to make, super-nut and seed bars are loaded with crunch and nutrients and are seriously yummy.
Perfect for busy mornings, a post workout snack, or whenever you crave a satisfying treat that doesn’t compromise on health. Ideal for meal prep, these protein snack bars are set to become your go-to snack for daily adventures.
Date, Seeds And Nuts Protein Bar
Ingredients
- 1 cup nuts - almonds, walnuts or a mix
- 1 cup dates, soaked 30 minutes and drained
- 1/2 cup dried fruit of your choice
- 1/2 cup almond or cashew (or any other nut or seed) butter
- 1/2 cup seeds - hemp, flax, chia, sunflower, pumpkin or a mix
- 1/2 cup rolled oats
- 1/4 cup protein or collagen peptides powder
- 1/4 cup coconut oil, melted
- 1 orange, zest and juice
- 1 teaspoon vanilla extract
Instructions
- Line an 8 x 8-inch baking or loaf pan or dish with parchment paper on the bottom and sides leaving some overhanging to act as a handle to get the bars out easier for cutting.Place all ingredients in a food processor and process until well combined. Be careful not to over process as its nice to have texture variance and different sized “bits”in your nut, seed bars. You could just pulse a few times and that should be enough to combine the ingredients but still leave them chunky.Scoop the mixture out into the lined pan, spreading it out evenly. Refrigerate for about 1 hour, then cut up 16 bars or more smaller squares.Store in the fridge for up to 1 week or freezer for up to 3 months.
If you are looking for more delicious, healthy, protein-rich, no bake desserts and treats to help you reach your health, wellness and fitness goals, you will love my collection here: Blended Bites
