A hearty snack bar – these fabulous bars also make a great on-the-go breakfast on busy mornings. Packed with nuts, seeds, dried fruit and added protein to make it filling, satisfying and nutritious, all topped off with a decadent layer of smooth dark chocolate!
Nut, fruit and seed bars like these 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! Not bad for something that tastes like a dessert
Plus, they are vegan and gluten-free, so they are perfect for those with dietary restrictions/allergies/intolerances. You can easily double the recipe to make a bigger batch. You can also freeze leftovers to enjoy later on.
What you will need to make these protein fruit and seed bars:
Tahini – A sesame seed butter/paste (like peanut butter, but made with sesame seeds). A great source of minerals (copper, phosphorus and zinc) as well as unsaturated fatty acids and some protein.
Seeds – High in fibre, vitamins and minerals (like vitamin 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, hemp, sunflower, sesame, etc.), but you can use what you have available in your cupboard.
Dried fruit – a great source of fibre and phytochemical. I used dates and dried apricots, but again you can use whatever dried fruit you have available. Cranberries would be delicious and add a pop of colour and flavour.
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 whey protein or collagen peptides powder. Flavours like vanilla, caramel and chocolate work best, but you can also use unflavoured.
The idea with adding protein to this recipe is to improve the macro balance (protein, carbohydrate, healthy fats). This is not about calorie counting: It’s about paying attention to key nutrients and taking in the daily recommended portion your body needs to maintain your energy levels and overall wellbeing.
A well-balanced diet with proper ratios of macro nutrients (protein, healthy carbs and fats) provides all of the: energy you need to keep active throughout the day. nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness.
When you find your optimal balance and amounts of macro nutrients, you take a major step toward reaching your health goals and this balance has been improved in this recipe by the addition of healthy protein.
These healthy bars make it easy to get in your daily macros in a delicious low-sugar, protein-packed way. Keeping sugar low and stabilizing blood sugar with protein and healthy fat is a key part of a healthy eating plan. Each batch of the energy bites only contains only five or six dates. This provides natural sweetness along with fiber and nutrients like potassium, calcium, and B-vitamins. Refined sugar provides nothing but empty calories, zero, nada!
These bars have a chocolate topping which makes these bars feel a little more indulging and help satisfy a sweet tooth! You can omit if you want a healthier, lower in sugar snack. Or use sugar free or semi-sweet chocolate.
Because they are full of little scrubbing seeds they do a great job of keeping your digestive system healthy! What I personally love about them is how convenient they are as a “grab and go” snack- keeping me feeling energized and fueled whether I’m running errands, hiking or going to the gym.
I love how this is a one-bowl recipe that is quick and easy to put together in less than 10 minutes. Just add everything to the bowl, mix together, scoop into a lined pan. Chill. Done!
Nut, Fruit & Seed Protein Bars
Ingredients
- 1 cup mixed seeds = pumpkin, hemp, sunflower, sesame
- 1/2 cup dates, soaked 30 minutes and drained, roughly chopped
- 1/2 cup nuts, almonds or walnuts roughly chopped
- 1/2 cup dried apricots, roughly chopped
- 1/2 cup tahini (sesame seed paste) or any nut butter
- 2 scoops protein or collagen peptides powder
- 1/4 cup coconut oil, melted
- 1 teaspoon vanilla extract
Chocolate Topping
- 1 cup chocolate chips
- 1 tablespoon coconut oil
Instructions
- Line a 7 x 5-inch baking pan or dish with parchment paper on the bottom and sides leaving some over hanging to act as a handle to get the bars out easier for cutting. Or use a silicon bar mold.Add all the ingredients to a bowl (except the chocolate chips) and mix until everything is well combined.Scoop into the lined pan and spread out evenly with a spatula or back of a spoon.
Chocolate Topping
- Place chocolate chips and coconut oil in small dish and microwave with 30 second bursts stirring between each one until melted and smooth.Or use double boiler method - (pot of boiling water with a bowl resting on top) melt the chocolate chips and the coconut oil together.Pour the chocolate on top, then refrigerate until set (1-2 hours).Slice into 8 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
