With only 6 ingredients these nut free seed bars are the best healthy treat. And for those of you that can’t (or don’t) eat nuts, they are a great option to try! Instead of nuts and nut butter, they are made with tahini and mixed seeds.
They have a gorgeous chocolatey taste by using organic cacao powder. It’s a natural source of antioxidants, fibre and protein (and rich in iron, potassium and calcium too!).
Easy to make
They are so simple to make. You just add dates, tahini, maple syrup and cacao powder to a food processor and blend to combine. Add the other ingredients and mix well. Press down into a tin and refrigerate to harden. No baking required!
The Six Simple Ingredients
One of the best things about these Nut-Free Seed Bars is you don’t need many ingredients to make them. This recipe only uses 6 store-cupboard ingredients:
- Oats
- Medjool dates
- Tahini
- Cacao powder
- Maple syrup
- Mixed seeds
- Pinch sea salt, optional
Oats
They can sometimes get a bad press, but I’m a real lover of oats! They are packed with soluble fibre and provide complex carbohydrates to keep your energy from flagging. Oats also contain micronutrients like magnesium, iron, and manganese so a great healthy choice. I like to toast them in the oven before using, it gives them a much deeper and nuttier flavour.
Medjool dates
I love using medjool dates in no-bake recipes. They not only provide natural sweetness and a chewy texture but also help bind the ingredients together, without the need for extra oils. Dates are high in fibre and a good source of potassium, magnesium, and vitamin B6. The natural sugars in dates provide a quick source of energy, making them perfect for these bars.
Tahini
If you want to avoid nut butters in your treats, tahini is a great substitution. Tahini is a paste made from ground sesame seeds. It’s rich in protein and essential minerals like iron and magnesium. Sesame seeds are particularly high in calcium so a great option, if this is something you are concerned about on a plant-based diet.
Cacao powder
The lovely chocolately flavour in these bars comes from raw cacao powder. It is a great source of antioxidants (and unlike more processed cocoa powder, cacao retains its natural antioxidants). Cacao also contains iron, magnesium, and potassium.
Maple Syrup
A natural sweetener, maple syrup adds just the right amount of sweetness without the need for more refined sugars. It’s a good source of antioxidants and contains small amounts of essential minerals like manganese, zinc, and iron. Making the balls yourself means you can judge how much sugar you add. I add 3 tbsp but add more or less depending on your own tastes.
Mixed Seeds
I used a combination of pumpkin, sunflower, sesame, linseeds (flax) and shelled hemp seeds. They are all packed with nutrients but each has its own nutritional benefits. For example, pumpkin seeds are high in magnesium, zinc, and omega-3 fatty acids. Sunflower seeds are rich in vitamin E, so great for things like skin health. Hemp seeds are very high in protein as well as and omega-3 fatty acids. Together, in these bars, all the seeds offer a balanced mix of healthy fats, protein, and essential minerals.
Storage and Shelf Life
These nut-free seed bars store really well in the fridge. I like to store in the fridge as it keeps them harder and ensures they last longer. They’ll last for at 8-10 days. For longer storage, you can freeze them too. They’ll keep in the freezer for up to three months and can be thawed at room temperature when needed.
Try them for yourself and let me know what you think in the comments!
Recipe Tips
- Use Soft Medjool Dates: For best results, use soft Medjool dates, as they blend more easily and help bind the ingredients. If your dates are a bit dry, soak them in warm water for 10 minutes before using. This will soften them up and make it easier to process.
- Chocolate Drizzle: You can add an optional drizzle of dark chocolate on top of the bars, if preferred.
- Customise the Seed Mix: Feel free to use your favourite seeds in any combination.
- Sweetness Adjustments: Depending on your taste preferences, you can adjust the sweetness by either increasing or reducing the amount of maple syrup. Alternatively, try adding a tsp of vanilla extract for a bit of sweetness without adding extra sugar.
- Toast the oats: I like to toast the oats in the oven for 10 minutes before using. It will give a much deeper flavour to the bars.
- Add a pinch of sea salt: For a salty-sweet taste, add a pinch of sea salt to the mixture.
If you liked these nut free seed bars, why not try:
5 Ingredient Peanut Butter Bars
Nut Free Seed Bars
Ingredients
- 1 cup oats (80g)
- 1½ soft medjool dates pitted (about 200g)
- ½ cup tahini (120g)
- 4 tbsp cacao powder
- 3 tbsp maple syrup
- 1½ cups seeds I used sunflower, sesame, pumpkin, linseeds and shelled hemp seeds – plus a few extra to sprinkle on top. (210g)
- Pinch salt optional
Instructions
- Optional: toast the oats in the oven for 10 mins (180C/350F) and allow to cool slightly.
- Add the pitted dates, tahini, cacao powder and maple syrup to a food processor and blend until it forms a sticky ball. It should be really soft and sticky, but if it doesn’t seem sticky enough, add 1-2 tbsp of water and blend again.
- Add the oats, seeds and salt then pulse to combine – you want it mixed well but some oats and seeds to still be intact. If easier, you can mix this by hand in a separate bowl (it keeps the seeds more intact).
- Press down into an 8 inch (20cm) square tin (greased and lined) and sprinkle over a few more seeds and press down again. Refrigerate to set for at least an hour. Once hard, cut into squares and store in the fridge.
Notes
- I cut into 9 large bars (and this is what the nutritional information is based upon). I then cut some of them into smaller bars, so I have various sizes depending on how hungry I am.
- The bars aren’t supposed to be very sweet. If you would prefer, add a little more maple syrup.
Hi Helen could I use the Buckwheat flakes in this recipe instead of the oats.
Hi Karina, yes you can.