I make these tahini seed bars when I want a snack that actually satisfies. They're crunchy and chewy with just enough sweetness, and they come together in one bowl with pantry staples. Think sunflower and pumpkin seeds, sesame, a kiss of honey or maple, and a tiny pinch of cayenne that keeps you reaching for another square.
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As a holistic nutritionist, I wanted a bar that's allergy-friendly and simple to customize. Tahini does the heavy lifting so the mixture binds without dairy, and you can swap in the seeds you love or toss in little extras like hemp hearts or goji for texture.
I tested a quick roast on the seeds for deeper flavor and a better snap, then pressed everything into a lined pan and chilled until sliceable. They hold up beautifully for meal prep, pack well for busy mornings or post-pickleball snacks, and they're freezer friendly so you can stash a batch for later.
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Why You'll Love These Seed Bars
- Allergy Friendly 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 and simple for easy snacking. 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.
Energy Bars Recipe Ingredients
Here are the ingredients you'll need to make these energy snack seed bars:
Ingredient Notes:
- Tahini: Used to bind the whole thing together.
- Sunflower Seeds, Pumpkin Seeds, Hemp Seeds (Hemp Hearts), Sesame Seeds and Chia Seeds: Crunchy whole foods seeds.
- Unsweetened Shredded Coconut: Adds a nice chewy feel to the seedy bars.
- Maple Syrup or Honey: Works well to add a little sweetness and bind the seeds together. Use a combination of the two if you prefer sweeter bars.
- Cayenne Pepper: Adds a little kick and elevates the flavor.
See recipe card below for all ingredients and quantities.
Energy Bar Recipe Variations
- Tahini can be substituted with sunflower seed butter, almond butter, peanut butter or cashew butter, if there's no nut allergy.
- Whole grains like certified gluten free oats or quick oats can be swapped for the shredded coconut. No need for oat flour, coconut flour or almond flour in this recipe.
- A natural sweetener like pure maple syrup will make these snack bars vegan, or use honey or brown rice syrup. Warm the natural sweetener with the seed butter to make it easier to combine.
- Create homemade nut and seed bars by swapping in some chopped nuts for seeds. Want a chia seed bar recipe? Swap in a couple more tablespoons of chia. Do the same with sesame seed. In fact, sesame seed bars with peanut butter work really well.
How to Make Energy Bars
- 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 maple syrup. 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.
- 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.
Homemade Energy Bars Tips
- No Food Processor: Use a spoon or sturdy silicone spatula in a large bowl and give this granola bar snack (without oats) a good mix.
- Add-Ins: Cardamon or a tiny pinch of cloves or nutmeg can bring these bars next level. A couple of tablespoons of dairy-free chocolate chips, flax seeds, cacao nibs, chopped dried cranberries or Medjool dates.
- Make it Your Own - feel free to mix up the seeds or add nuts, keeping the final amounts consistent so the seed recipe holds together.
How to Store Seed Bars
- For optimal freshness and to maintain their chewy texture, I recommend storing these bars in an airtight container in the refrigerator for up to a week. For longer storage, individually wrap bars and freeze. Thaw at room temperature for a few minutes before indulging.
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.
Absolutely! Feel free to mix and match seeds, nuts, or even add-ins like dried fruits or chocolate chips. You can tailor the sweetness by adjusting the honey or maple syrup quantity. Make your own perfect, personalized snack bar.
If you love these seed snacks, these banana oatmeal breakfast cookies make a perfect quick breakfast idea. Or try these no-bake recipes like black bean chocolate fudge brownies, edible cookie dough, matcha chocolate mint cups or matcha energy balls. If you like homemade granola bars, you're going to love my chewy chocolate chip granola bars, almond cherry bars, carrot cake oatmeal bars and strawberry crumble bars.
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📖 Recipe
Best Energy Bars
Equipment
- 1 medium or large mixing bowl
- 1 8x8 square baking dish lined with parchment paper
Ingredients
- ⅓ cup (80 grams) tahini
- ⅓ cup (107 grams) pure maple syrup or honey
- 1 teaspoon vanilla extract
- 1 cup (93 grams) unsweetened shredded coconut
- ½ cup (67 grams) raw sunflower seeds
- ¼ cup (16 grams) raw pumpkin seed
- ¼ (¼ grams) sesame seeds
- ¼ cup (50 grams) hemp seeds
- ¼ cup (42 grams) chia seeds
- ½ teaspoon ground cinnamon
- ¼ teaspoon fine sea salt
- ⅛ 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. This can also be done over a double boiler to protect the nutrients in the honey.⅓ cup tahini, ⅓ cup pure maple syrup or honey, 1 teaspoon vanilla extract
- 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.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 teaspoon cayenne pepper
- 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.
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Abby G says
These are amazing! I did one maple syrup version, and one hot honey version (I skipped the Cayenne for the hot honey one) - both were incredible! I was mad my husband ate them all 😂 I will be making more this weekend. Thank you for the great recipe!
Jacqui Wilson says
So glad you enjoyed this recipe! I'm definitely going to try the hot honey, sounds amazing!
Heather says
OMG SO good!! I used honey instead of maple syrup but otherwise followed the recipe 🙂 they held up perfect after cooking and I think they may be a bit addictive!
Jacqui Wilson says
Hi Heather,
I'm so glad you enjoyed them! And I find them addictive too!
Jennifer Camp says
Any recommendations for a no coconut bar?!
Jacqui Wilson says
Hi Jennifer, I get it, not everyone loves coconut. You can try the bars with the same amount of old fashioned rolled oats or quick cooked oats. The old-fashioned oats will have a chewier texture. Let me know if you give it a try!
Livia says
I was on AIP for over 5 weeks and made this recipe to reintroduce seeds into my diet. They are SOOOO good! I haven’t added cayenne since I’m still now allowed nightshades but I’ll add some pepper to my new batch! Thanks for this recipe!
Jacqui Wilson says
I'm so happy you enjoyed the bars. We love them too!
JC says
These are fairly easy to make and they are delicious! The cayenne adds a subtle kick. Yummy!
Jacqui Wilson says
Thank you JC, I'm glad you enjoyed them!
Helen B says
Wow these are really good!
Jacqui Wilson says
I love them too!