Discover the perfect balance of natural sweetness and energy-boosting ingredients in these no-bake candy bars. Packed with protein, healthy fats, and complex carbohydrates, these treats satisfy your sweet cravings while providing sustained energy throughout your day.
Ingredients
For 16 servings:
- 100g (3.5 oz) Medjool dates, pitted
- 150g (1½ cups) old-fashioned oatmeal
- 50g (⅓ cup) raisins
- 80g (½ cup) salted peanuts
- 30g (¼ cup) pumpkin seeds
- 30g (¼ cup) sunflower seeds
- 1 tablespoon (15ml) natural honey
- 80g (2.8 oz) dark chocolate (70% cocoa or higher)
Instructions
Preparation Phase (15 minutes)
- Line an 8×8 inch (20×20 cm) baking dish with parchment paper, leaving overhang for easy removal
- Remove pits from dates if necessary and roughly chop them
- Ensure all ingredients are at room temperature for better binding
Assembly Phase (20 minutes)
- Place chopped dates in a food processor and pulse until they form a paste-like consistency
- In a large mixing bowl, combine processed dates, oatmeal, raisins, peanuts, pumpkin seeds, and sunflower seeds
- Add honey and mix thoroughly using clean hands or a sturdy spatula until well combined
- Break dark chocolate into small pieces and place in a microwave-safe bowl
Chocolate Melting (5 minutes)
- Microwave Method:
- Heat chocolate in 30-second intervals, stirring between each
- Continue until completely melted (about 1-2 minutes total)
- Double Boiler Method:
- Place chocolate in a heat-safe bowl over simmering water
- Stir occasionally until melted (about 3-4 minutes)
Final Assembly (5 minutes)
- Pour melted chocolate over the mixture
- Stir quickly to incorporate evenly
- Transfer mixture to prepared baking dish
- Press firmly and evenly using the back of a spatula
- Refrigerate for minimum 1 hour until completely set
Nutritional Information (per serving)
- Calories: 165
- Protein: 4g
- Carbohydrates: 20g
- Fiber: 3g
- Natural Sugars: 12g
- Added Sugars: 1g
- Healthy Fats: 8g
- Iron: 2mg
- Magnesium: 50mg
Timing
- Prep Time: 15 minutes
- Assembly Time: 25 minutes
- Setting Time: 1 hour
- Total Time: 1 hour 40 minutes
Pro Tips and Tricks
- Toast the oats and nuts beforehand for enhanced flavor
- Use warm hands when mixing to help ingredients bind better
- Slightly wet the spatula when pressing mixture into pan to prevent sticking
- Score the bars while slightly soft for easier cutting
- Use a sharp, hot knife for clean cuts
Variations and Substitutions
- Nut-Free: Replace peanuts with additional seeds or coconut flakes
- Grain-Free: Substitute oatmeal with coconut flakes and additional nuts
- Date-Free: Use dried figs or dried apricots
- Chocolate Options: Try sugar-free chocolate or white chocolate
- Additional Mix-ins: Add goji berries, cacao nibs, or hemp seeds
Common FAQs
Q: How long do these energy bars last?
A: They stay fresh for up to 2 weeks in the refrigerator and up to 3 months in the freezer when properly stored.
Q: Can I skip the honey to make these truly sugar-free?
A: Yes, the dates and raisins provide enough natural sweetness and binding properties. The honey can be omitted or replaced with sugar-free syrup.
Q: Are these suitable for diabetics?
A: While these contain no added refined sugar, they still contain natural sugars from dried fruits. Consult with a healthcare provider about portion sizes.
Q: Can I use regular rolled oats instead of quick oats?
A: Yes, but consider pulsing them briefly in a food processor for better texture and binding.
Storage and Make-Ahead Tips
Storage Options
- Room Temperature: Up to 3 days in an airtight container
- Refrigerator: Up to 2 weeks in an airtight container
- Freezer: Up to 3 months when properly wrapped
Make-Ahead Tips
- Prepare large batches and freeze individual portions
- Pre-measure dry ingredients and store until ready to use
- Toast nuts and seeds in advance for quick assembly
Serving Suggestions
- Wrap individual pieces in parchment paper for on-the-go snacks
- Pack in lunch boxes (stays firm for several hours)
- Crumble over yogurt or smoothie bowls
- Serve as a pre-workout energy boost
These wholesome energy bars are perfect for active lifestyles, busy mornings, or whenever you need a nutritious pick-me-up. Their versatility and natural ingredients make them an excellent alternative to store-bought energy bars, while their delicious taste ensures they’ll become a regular in your healthy snack rotation.
