Description
These Healthy Date Bars are a delicious and nutritious snack made with wholesome ingredients like dates, oats, nuts, and seeds. Sweetened naturally with dates, these bars are packed with fiber, healthy fats, and protein, making them a perfect option for a quick energy boost or a post-workout snack. Plus, they’re easy to make and naturally gluten-free!
Ingredients
- 1 1/2 cups pitted Medjool dates (about 12–14 dates)
- 1/2 cup rolled oats
- 1/4 cup almond butter (or peanut butter)
- 1/4 cup chopped nuts (walnuts, almonds, or cashews)
- 2 tablespoons chia seeds (or flax seeds)
- 1/4 teaspoon cinnamon
- 1/2 teaspoon vanilla extract
- Pinch of salt
- 1 tablespoon water (if needed to help blend)
Instructions
-
Prepare the Dates:
If the dates are dry, soak them in warm water for 5-10 minutes to soften them. Drain and pat them dry. -
Blend the Ingredients:
In a food processor, combine the dates, rolled oats, almond butter, chopped nuts, chia seeds, cinnamon, vanilla extract, and salt. Pulse until the mixture comes together and forms a sticky dough. If it’s too dry, add 1 tablespoon of water and pulse again until the mixture sticks together. -
Press into Pan:
Line an 8×8-inch baking pan with parchment paper. Transfer the date mixture into the pan and press it down firmly with your hands or the back of a spoon until it’s evenly spread out and compacted. -
Chill and Set:
Place the pan in the refrigerator for at least 1 hour to let the bars set and firm up. -
Slice and Serve:
Once chilled, remove the bars from the pan and cut into squares or bars. Store in an airtight container in the fridge for up to a week or freeze for longer storage.
Notes
- You can substitute the nuts with other options like sunflower seeds or pumpkin seeds for a nut-free version.
- For extra sweetness, you can add a tablespoon of honey or maple syrup, but the dates usually provide enough natural sweetness.
- These bars are great for meal prep and can be made in advance for a healthy grab-and-go snack throughout the week.
- Prep Time: 10 minutes
- Cook Time: 1 hour
- Category: Snack, Dessert, Energy Bars
- Method: Blending
- Cuisine: Healthy, Vegan, Gluten-Free
Nutrition
- Serving Size: 1 bar
- Calories: 170
- Sugar: 12g
- Sodium: 5mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 19g
- Fiber: 4g
- Protein: 4g
- Cholesterol: 0g