• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Eat Fresh Glow
  • Home
  • Recipes
  • About
  • Contact
    • Email
    • Instagram
    • Pinterest
menu icon
go to homepage
  • Home
  • Recipes
  • About
  • Contact
    • Email
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • Home
    • Recipes
    • About
    • Contact
    • Email
    • Instagram
    • Pinterest
  • ×

    Eat Fresh Glow » Recipes » Appetizers and Snacks

    Energy Snack Seed Bars with Tahini

    Published: Feb 28, 2022 · Modified: Jan 16, 2023 by Jacqui Wilson · This post may contain affiliate links

    Jump to Recipe
    energy seed bars on a board lined up.
    energy seed bars on a board lined up.

    These healthy homemade energy snack seed bars with tahini and honey are crunchy, chewy, energizing and deliciously seedy. Packed full of nutrients, they're super easy to make and perfect for a healthy snack with a cup of tea or on-the-go!

    seed bars in rows on a board
    Jump to:
    • Why you'll love these seedy power snacks
    • Key ingredients and substitutions
    • Step-by-step how to make this seed bars recipe
    • Expert tips and variations
    • FAQs
    • More recipes to try
    • Recipe

    Why you'll love these seedy power snacks

    • Allergy friendly safe snack - these seed squares are gluten-free, nut-free, vegan-friendly, oil-free and grain-free (paleo seed bars). The perfect snack recipe with seeds, especially for those with nut allergies like peanut allergies or a tree nut allergy. This raw seed bar recipe makes a perfect seeds snack for all dietary needs.
    • Grab-and-go yummy snack- crunchy, chewy, convenient, transportable, seedy, simple and energy boosting protein bars. These nut-free granola bars are a good breakfast alternative or afternoon snack.
    • No coconut oil - there is no melted coconut oil, though I did include coconut flakes which adds a subtle coconut flavor.
    • Nutritious seeds - seeds are essential to a plant-based diet as they're high in dietary fiber, plant-based protein, fatty acids and good healthy fats. They also contain iron, calcium, magnesium and phosphorus which all support optimum body function. Nutritional powerhouse in a seedy bite!

    If you love these seed snacks try some of my no-bake recipes like No bake black bean chocolate fudge brownies, Matcha dark chocolate mint cups or Matcha Green Tea Energy Bites. If you like homemade granola bars, you're going to love my Chewy chocolate chip granola bars, or try a breakfast cookie like the 3-ingredient banana oatmeal breakfast cookies.

    Key ingredients and substitutions

    seed bar labelled ingredients.
    • Tahini and sesame seeds: are high in antioxidants, selenium, fiber and minerals. Substitute the tahini for sunflower seed butter, or almond butter if you're not concerned about a nut-free recipe.
    • Sunflower seeds: contain B vitamins, minerals and antioxidant-rich selenium and vitamin E. Swap for more pumpkin seeds as a twist on your own granola bars.
    • Pumpkin seed: are high in zinc which helps support immunity.
    • Hemp seeds: also known as hemp hearts, contains the highest amount of plant-based protein and is rich in potassium and vitamin E.
    • Chia seeds: are a great source of plant-based Omega 3, and high in fiber.
    • Unsweetened shredded coconut: is high in fiber and MCTs (medium-chain triglycerides) which support heart health. Substitute for whole grains like quick oats (not oat flour) next time for chewy granola bars.
    • Honey: is rich in antioxidants and works well to add a little sweetness and bind the seeds together. You can also use maple syrup or a combination of the two if you prefer sweeter bars.

    See recipe card for all ingredients and quantities.

    Step-by-step how to make this seed bars recipe

    Equipment:

    • large mixing bowl or medium bowl
    • 8-inch square baking dish lined with parchment paper
    1. Preheat oven to 325°F. Line an 8" square pan with unbleached parchment paper and set aside.
    1. In a small saucepan over medium heat, add tahini and honey. Stir and warm until just beginning to bubble. Remove from heat and add vanilla.
    process shot mixture in bowl and tahini in pot
    1. In a large bowl, add dry ingredients: coconut, sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds, chia seeds, cinnamon, salt and cayenne. Mix well. Add the tahini mixture and stir until evenly combined. 
    1. Pour mixture into prepared pan and press firmly until well packed.

    Note: I like to cover the mixture with an extra piece of parchment paper and press down really well with my hands or a small book to make sure it's tightly packed.

    process shot, mixture pressed in pan
    1. Bake for 25-30 minutes until golden. Cool completely in pan on cooling rack. Remove from pan by lifting out parchment paper. Slice into 25 squares.

    Expert tips and variations

    Natural sweetener - pure maple syrup will make these snack bars vegan, you can also use honey or brown rice syrup. You'll need to warm the natural sweetener with the seed butter to make it easier to combine and help the seeds stick together.

    No food processor - in a large bowl or medium bowl, just give these granola bars (without oats) snack a good mix with a spoon or sturdy silicone spatula.

    Wholesome ingredients - variations of seed recipes are easy with healthy ingredients. Create homemade nut and seed bars by swapping in some chopped nuts for seeds, and you'll have a healthy nut and seed slice to snack on. More of a chia seed bar recipe? Swap in a couple more tablespoons of chia. You can do the same with sesame seed. In fact, sesame seed bars with peanut butter work really well so swap the tahini for peanut butter.

    Add-ins - I did not include flax seeds in my recipe since they do not break-down well when digesting. Cardamon or a tiny pinch of cloves or nutmeg can bring these bars next level. A couple of tablespoons of dairy-free chocolate chips, cacao nibs, chopped dried cranberries or medjool dates, and you'll have a healthy candy bar!

    Make it your own - feel free to mix up the seeds or add nuts but try to keep the final amounts consistent so the seed recipe holds together.

    Storage - these energy bars can be stored at room temperature in a sealed container but they can become soft. I prefer to refrigerate them in an airtight container. They will last a week. They can also be stored in the freezer for up to 3 months. Wrap individually for a grab-and-go snack. They may soften a little after thawing.

    FAQs

    Why won't my granola bars stick together?

    The binding agent for these super seed bars is tahini and honey. If you're over-generous with the seeds or shredded coconut, there may not be enough binder to hold. I also find that if I warm the honey and tahini until just starting to bubble, they will have broken down enough to blend well and help the bars stick together better.

    How do you eat seeds, raw or roasted?

    I use raw seeds in my seed bar recipe but roasted seeds will work well and give the bars a roasted flavor. I prefer to roast my own seeds in a 350°F oven for about 8-12 minutes. Or, in a dry frying pan over medium heat until they toast and become aromatic.

    seed bars stacked on plate

    More recipes to try

    • three chocolate chickpea clusters on stacked white plates.
      Dark Chocolate Roasted Chickpeas (3-Ingredient)
    • close up of baked chocolate bread in loaf pan.
      Easy 4-Ingredient Chocolate Bread Banana Chip Loaf
    • straight on shot of 3 cookies piled.
      Soft Gluten-Free Pumpkin Cookies With Chocolate Chips
    • top view of three stuffed tomatoes on white plate.
      Baked Stuffed Tomatoes with White Beans and Spinach

    Did you make this recipe? Leave a review and ⭐️⭐️⭐️⭐️⭐️ rating below!

    Recipe

    seed bars squares on board.

    Energy Snack Seed Bars with Tahini

    5 from 2 votes
    These super seed energy snack bars with tahini are crunchy, chewy, energizing and deliciously seedy. Packed full of nutrients, they're super easy to make and perfect for a healthy snack with a cup of tea or on-the-go! 
    Print Recipe Pin Recipe Rate Recipe
    Prep Time5 mins
    Cook Time25 mins
    Servings: 25 squares
    Calories: 95kcal

    Equipment

    • 1 medium or large mixing bowl
    • 1 8x8 square baking dish lined with parchment paper

    Ingredients

    • ⅓ cup tahini
    • ⅓ cup maple syrup or honey
    • 1 teaspoon vanilla extract
    • 1 cup unsweetened shredded coconut
    • ½ cup raw sunflower seeds
    • ¼ cup raw pumpkin seed
    • ¼ sesame seeds
    • ¼ cup hemp seeds
    • ¼ cup chia seeds
    • ½ teaspoon ground cinnamon
    • ¼ teaspoon fine sea salt
    • ⅛ - ¼ teaspoon cayenne pepper

    Instructions

    • Preheat
      oven to 325°F. Line an 8" square pan with unbleached parchment paper and set aside.
    • In a small saucepan over medium heat, add the tahini and honey. Stir and warm until just beginning to bubble. Remove from heat and add vanilla.
    • In a large bowl, add coconut, sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds, chia seeds, cinnamon, salt and cayenne. Mix well. Add the tahini mixture and stir until evenly combined. 
    • Pour into prepared pan and press firmly until well packed.
    • Bake for 25-30 minutes until golden. Cool completely in pan on cooling rack. Remove from pan by lifting out parchment paper. Slice into 25 squares.

    Notes

    Energy bars can be stored at room temperature for 2-3 days but will become soft over time. I prefer to store in the fridge where they will keep for up to 1 week. They can also be individually wrapped and frozen as a grab-and-go snack.
    Nutritional values are estimates only.

    Nutrition

    Serving: 25squares | Calories: 95kcal | Carbohydrates: 6g | Protein: 3g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 0.003g | Sodium: 27mg | Potassium: 75mg | Fiber: 2g | Sugar: 3g | Calcium: 27mg | Iron: 1mg
    nutritional values are estimates only
    Author: Jacqui Wilson
    Course: Snack
    Cuisine: American
    Diet: Gluten Free
    Keyword: granola bars, nut-free bars, paleo bars, seed bars, super seed bars, vegan bars

    More Appetizers and Snacks

    • white plate and fork with crispy smashed potatoes topped with garlic herbs.
      Crispy Smashed Potatoes with Garlic Herbs
    • four muffins on rack with chocolate chips on the side.
      Double Chocolate Carrot Zucchini Muffins
    • zesty baked italian style chicken wings on white plate with sprinkle of hot pepper flakes.
      Zesty Baked Italian Style Chicken Wings
    • baked sticky sesame chicken wings on bed of rice on white plate.
      Sticky Baked Sesame Chicken Wings and Rice

    Reader Interactions

    Comments

    1. Helen B

      January 16, 2023 at 2:08 pm

      Wow these are really good!

      Reply
      • Jacqui Wilson

        January 17, 2023 at 9:47 am

        I love them too!

        Reply

    Leave a Comment Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    profile picture of site author.

    WELCOME !

    I'm so happy you're here! My name is Jacqui - I'm a recipe developer, registered holistic nutritionist and culinary nutrition expert. I love all things healthy, and my goal is to inspire you to lead a healthy life through wholesome food that leaves you nourished, satisfied and energized! You'll find simple, easy-to-make naturally gluten-free, refined sugar-free and mostly dairy-free recipes your family will love!

    Learn more about me →

    Vibrant Healthy Spring Recipes

    • hero image of best low sugar carrot cake decorated on stand.
      Best Healthy Low Sugar Carrot Cake
    • carrot cake oatmeal nut breakfast bars stacked.
      Carrot Cake Oatmeal Nut Breakfast Bars
    • Avocado pesto pasta in a dish with lemon.
      Creamy Vegan Avocado Pesto Pasta
    • two strawberry crumble bars on white plate.
      Oatmeal Strawberry Crumble Bars (gf, nut free)

    Trending Recipes

    • dairy free mushroom sauce in white bowl with spoon.
      Easy Creamy Mushroom Sauce (dairy-free)
    • roasted turkey breast sliced on a serving platter with fresh rosemary and thyme.
      Roasted Turkey Breast with Garlic and Herbs
    • white bean mushroom soup in white bowl topped with crispy mushrooms, sage and red pepper flakes.
      Easy Creamy White Bean and Mushroom Soup
    • sticky teriyaki sauce in mason jar with spoon and beige napkin beside.
      Easy Sticky Teriyaki Sauce and Marinade
    • Roasted chickpeas and carrots with lemon vinaigrette on white serving dish with jar of vinaigrette.
      Cumin Roasted Carrots and Chickpeas with Lemon Vinaigrette
    • zesty baked italian style chicken wings on white plate with sprinkle of hot pepper flakes.
      Zesty Baked Italian Style Chicken Wings

    Healthy Snacks

    • Maple sriracha roasted cauliflower on a white dish with a blue stripe napkin.
      Maple Sriracha Roasted Cauliflower
    • baked easy chicken muffins in muffin tray.
      Easy Chicken Muffins
    • almond cherry pepita granola bar closeup with scattered almonds.
      Almond Cherry Pepita Granola Bars
    • zucchini butterbean hummus in dark bowl.
      Baked Zucchini and Butter Bean Hummus
    • creamy vegan cashew may in a white dish.
      Easy Vegan Cashew Mayo with Lemon
    • black bean brownies stacked three high.
      No Bake Black Bean Chocolate Fudge Brownies

    Footer

    ↑ back to top

    Copyright © 2023 Eat Fresh Glow

    Privacy Policy | About | Contact