Seed-Date Bars

Number of Servings: 8 (1 Bar) (44 g)
Active Time: 10 min.
Total Time: 15 min.
Seed-Date Bars

Need a healthy snack? Found it! These little sweet treats are packed with fiber and will give you a little burst of energy on the go.


  • 1 cup seeds (sunflower seeds, pumpkin seeds, or mixture of both)
  • 2 tsp. olive oil
  • ⅛ tsp. salt
  • 1 cup Medjool dates, pitted
  • 1½ Tbsp. water


  1. Combine seeds with olive oil and salt and mix together thoroughly. Toast at 350ºF until slightly brown.
  2. Combine seeds, dates and water in a food processor and puree until mixture starts to stick together. Add a little more water if necessary to help mixture come together.
  3. Pick up mixture and squeeze it together. Flatten on a cutting board or sheet of wax paper to form into one even rectangle shape using the edge of a knife to make the edges straight.
  4. Slice into 8 equal squares. For best results store in the fridge, although bars can be kept at room temperature.

Nutrition Facts

8 servings per container

Serving Size 44 g

Amount per serving
Calories 170
% Daily Value*
Total Fat 9.5g 13%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 4g
Cholesterol 0mg 0%
Sodium 40mg 2%
Total Carbohydrate 20g 7%
Dietary Fiber 3g 11%
Total Sugars 16g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 2g
Protein 5g
Vitamin D 0mcg 0%
Calcium 25.4mg 2%
Iron 1.4mg 6%
Potassium 280mg 6%
Vitamin A 1.9mcg 0%
Vitamin C 0.3mg 0%
Vitamin E 3.4mg 20%
Vitamin K 1.9mcg 2%
Thiamin 0.2mg 15%
Riboflavin 0.1mg 8%
Niacin 2.7mg 20%
Vitamin B6 0.2mg 10%
Folate 28mcg 7%
Vitamin B12 0mcg 0%
Biotin 0mcg 0%
Chloride 0mg 0%
Pantothenate 0.3mg 0%
Phosphorus 171.4mg 15%
Iodine 0mcg 0%
Magnesium 88.6mg 20%
Zinc 1.2mg 10%
Selenium 5.4mcg 10%
Copper 0.4mg 35%
Manganese 0.6mg 25%
Chromium 0mcg 0%
Molybdenum 0mcg 0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Medjool Dates, Sunflower Seeds, Pumpkin Seeds, Water, Olive Oil, Salt.

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