7-Seed Bars

12 30 262
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 8
7-Seed Bars
Health Highlights
A great way to get extra omega 3's and protein from foods!


1/2 cup pitted Dates (soaked in warm water for a few minutes)
1/2 cup Walnuts (or cashews)
1/4 cup Sesame seeds
1/4 cup Sesame seeds, black
2 tbsp hulled Hemp seeds, shelled
1/4 cup Chia seeds
2 tbsp Pumpkin seeds (pepitas)
1 tbsp hulled Sunflower seeds
2 tbsp Flaxseed meal (ground)
1/4 cup Honey (or maple syrup)
1/2 tsp Vanilla extract, pure
2 tbsp Almond butter (or cashew butter)


  1. Preheat oven to 350°F (177°C).
  2. Grease an 8″ square Pyrex dish with coconut oil.
  3. Process dates, nuts, sesame seeds, sesame seed butter, hemp seeds, chia seeds, pumpkin seeds, sunflower seeds, flaxseed meal, honey, vanilla, and nut butter in a food processor until a thick dough forms. Press dough into the Pyrex dish and bake for around 20 minutes or until the edges start to turn brown.
  4. Allow them to cool before slicing.


Nutritional Highlights

  • Seeds are a great way to add protein to a meal, they are great sources of fiber and may help reduce blood sugar, cholesterol, and blood pressure

Nutrition Facts

Per Portion

Calories 262
Calories from fat 147
Calories from saturated fat 14.5
Total Fat 16.3 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 8.3 g
Monounsaturated Fat 4.3 g
Cholesterol 0
Sodium 2.7 mg
Potassium 247 mg
Total Carbohydrate 24.7 g
Dietary Fiber 5.4 g
Sugars 16.7 g
Protein 6.6 g

Dietary servings

Per Portion

Fruit 0.3
Meat Alternative 1.1

Energy sources


Meal Type(s)