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–+ servings

Healthy Pumpkin Seed and Cranberry Bars

Nichole Sheley
Chewy, crunchy, and naturally sweetened with dates and maple syrup, these healthy snack bars are gluten-free, vegan, and nutritious.
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Prep Time 15 minutes
1 hour
Total Time 1 hour 15 minutes
Course Breakfast, Snack
Cuisine American, Healthy
Servings 12 bars
Calories 196 kcal

Equipment

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

Calories: 196kcalCarbohydrates: 38gProtein: 5gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.002gSodium: 51mgPotassium: 233mgFiber: 4gSugar: 16gVitamin A: 19IUVitamin C: 0.1mgCalcium: 34mgIron: 2mg
Keyword cranberry bars, dairy-free snacks, gluten-free bars, healthy snack bars, naturally sweetened, pumpkin seed bars
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