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!
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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
- 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
- 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 tahini and honey. Stir and warm until just beginning to bubble. Remove from heat and add vanilla.
- 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.
- 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.
- 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
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.
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.
More recipes to try
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Recipe
Energy Snack Seed Bars with Tahini
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.
Helen B
Wow these are really good!
Jacqui Wilson
I love them too!