Healthy Pumpkin Seed and Cranberry Bars
Chewy, crunchy, and naturally sweetened with dates and maple syrup, these healthy snack bars are gluten-free, vegan, and nutritious.
Equipment
- Mixing bowl
- 8x8-inch baking pan
- Parchment paper
- Spatula
Ingredients
- 1 cup Medjool dates pitted (about 10–12)
- ¼ cup pure maple syrup
- ⅓ cup nut or seed butter almond, sunflower, or cashew
- 1 tsp vanilla extract
- 1½ cups rolled oats certified gluten-free if needed
- 1 tsp cinnamon
- ¼ tsp sea salt
- ½ cup dried cranberries
- ½ cup pumpkin seeds pepitas, raw or lightly toasted
Instructions
- Soak the dates in warm water for 10 minutes, then drain.
- Line an 8x8-inch baking pan with parchment paper.
- Blend dates, maple syrup, nut/seed butter, and vanilla until smooth in a food processor.
- Add oats, cinnamon, and salt. Pulse until combined but still textured.
- Transfer to a bowl and stir in cranberries and pumpkin seeds.
- Press mixture evenly into pan and chill for 1 hour.
- Remove from the pan, slice into bars, and store in an airtight container.
Notes
- These bars can be made nut-free by using sunflower seed butter.
- You can swap cranberries for raisins, chopped apricots, or dried cherries.
- For extra crunch, add 2 tablespoons of chia seeds or hemp hearts.
Nutrition
Nutrition Facts
Healthy Pumpkin Seed and Cranberry Bars
Amount per Serving
Calories
196
% Daily Value*
Fat
3
g
5
%
Saturated Fat
1
g
6
%
Trans Fat
0.002
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
1
g
Sodium
51
mg
2
%
Potassium
233
mg
7
%
Carbohydrates
38
g
13
%
Fiber
4
g
17
%
Sugar
16
g
18
%
Protein
5
g
10
%
Vitamin A
19
IU
0
%
Vitamin C
0.1
mg
0
%
Calcium
34
mg
3
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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