These nutritious, no-bake energy bars are packed with almonds, walnuts, pumpkin seeds, dates, and cranberries, making them naturally sweet, protein-rich, and full of fiber. Perfect for breakfast, pre-workout fuel, or an afternoon snack, these bars are easy to make and store well for on-the-go nutrition.
Preparation Time:
- Prep Time: 15 minutes
- Soaking Time: 15 minutes
- Chilling Time: 2-3 hours
- Total Time: 2 hours 30 minutes
Ingredients
- 75g (½ cup / 2.6 oz) almonds
- 50g (½ cup / 1.8 oz) walnuts
- 50g (½ cup / 1.8 oz) pumpkin seeds
- 250g (1⅔ cups / 8.8 oz) dates, pitted
- Cold water (for soaking dates and cranberries)
- 100g (⅓ cup / 3.5 oz) peanut butter
- 40g (¼ cup / 1.4 oz) dried cranberries
- A pinch of salt
Directions
- Step 1: Toast Nuts and Seeds
- In a dry pan over medium heat, toast almonds for 2 minutes.
- Add walnuts and pumpkin seeds, and toast for another 2 minutes until fragrant.
- Remove from heat and transfer to a plate to cool.
- Step 2: Prepare Dates and Cranberries
- Soak the dates in cold water for 15 minutes, then remove the pits.
- Soak the cranberries separately for 15 minutes, then drain.
- Step 3: Blend the Base
- In a food processor, blend soaked dates and peanut butter until smooth.
- Add the toasted nuts and seeds, and blend until combined but still slightly chunky.
- Step 4: Add Cranberries and Salt
- Add the soaked cranberries and a pinch of salt to the mixture.
- Lightly pulse the mixture, keeping some texture for a chewy bite.
- Step 5: Form the Bars
- Transfer the mixture onto a parchment-lined tray.
- Spread evenly and flatten with a spoon or rolling pin.
- Cover with another sheet of parchment paper and freeze for 2-3 hours.
- Step 6: Cut and Store
- Once firm, cut into bars or squares.
- Wrap each bar in cling film or store in an airtight container.
- Keep refrigerated for up to 4 weeks.
Serving Suggestions
✔ Quick Breakfast – Grab one in the morning with coffee or tea.
✔ Pre/Post-Workout Snack – Great for energy and muscle recovery.
✔ Healthy Dessert – Pair with a drizzle of dark chocolate.
✔ Kid-Friendly Treat – A natural alternative to store-bought granola bars.
Cooking Tips
✔ Use Medjool dates for a softer texture and natural sweetness.
✔ Swap peanut butter for almond or cashew butter for variety.
✔ Add protein powder to make them even more nutritious.
✔ Customize flavors by adding coconut flakes, cinnamon, or cacao nibs.
Nutritional Benefits
✔ Dates provide natural energy and fiber.
✔ Nuts and seeds are rich in healthy fats, protein, and antioxidants.
✔ Cranberries offer vitamin C and anti-inflammatory benefits.
✔ Peanut butter adds protein and sustained energy.
Dietary Information
✔ Vegan
✔ Gluten-Free
✔ Dairy-Free
✔ Refined Sugar-Free
Nutritional Facts (Per Bar, Approximate)
- Calories: 180 kcal
- Protein: 5g
- Carbohydrates: 22g
- Fats: 9g
- Fiber: 4g
Storage
- Refrigerate: Store in an airtight container for up to 4 weeks.
- Freeze: Keep in a freezer-safe bag for up to 3 months.
- Room Temperature: Can stay fresh for up to 5 days if stored in a cool, dry place.
Why You’ll Love This Recipe
✔ Easy & No-Bake – No oven required! Just blend, shape, and chill.
✔ Nutritious & Satisfying – Packed with healthy fats, protein, and fiber.
✔ Perfect for Meal Prep – Make a batch and enjoy all week.
✔ Customizable & Versatile – Adjust flavors to your liking.
Frequently Asked Questions (FAQ)
1. Can I use other nuts instead of almonds and walnuts?
Yes! Cashews, pecans, or hazelnuts work well in this recipe.
2. How can I make these nut-free?
Replace nuts with sunflower seeds, pumpkin seeds, or shredded coconut.
3. Can I use fresh dates instead of dried?
Yes, but you may need to reduce soaking time and adjust the consistency.
4. What’s the best substitute for peanut butter?
Try almond butter, cashew butter, or sunflower seed butter.
5. Can I make this recipe without a food processor?
Yes! Mash the dates with a fork and chop the nuts finely, then mix well.
6. How do I make the bars firmer?
Freeze for an extra hour, or add more nuts or coconut flour to thicken the mixture.
7. Can I use chocolate chips instead of cranberries?
Absolutely! Dark chocolate chips or cacao nibs are great swaps.
8. Are these bars good for kids?
Yes! They are natural, healthy, and free of artificial sugars.
9. How can I prevent the bars from sticking together?
Wrap each bar in parchment paper or plastic wrap before storing.
10. What’s the best way to cut them neatly?
Use a sharp knife and wipe it clean between cuts for smooth edges.
Conclusion
These Homemade Nut & Date Energy Bars are a delicious, nutritious, and easy-to-make snack that’s perfect for any time of the day. With healthy ingredients, no added sugar, and a chewy texture, they are a fantastic alternative to store-bought bars. Make a batch today and enjoy a guilt-free energy boost! 🌱💪