Sunflower Seed and Date Bars


There was a time period that I was seriously obsessed with the LARABAR. It was the perfect thing to grab as I as running out the door in the morning, and easy to eat while driving (oops).  I loved the flavors, and there was enough variety that I didn’t have to worry about burning out on one.

However, the price, while not exorbitant, was still enough to make me feel a little guilty for not just eating breakfast at home, and I was usually hungry enough that I really wanted two of them anyway, so I stopped buying them. It didn’t help that poor Josh couldn’t eat them either, since nuts are a key ingredient.

Time passed, and I started to learn how to use seeds in place of nuts, and the glory of dates, and I kept stumbling across recipes for homemade date and nut bars. Josh thought they all looked good, so I set out to make one to suit our tastes and his allergies.

I succeeded.

Sunflower Seed and Date Bars (inspired by these)


  • 1 1/2 c. raw, unsalted sunflower seeds
  • 1 1/2 c. pitted dried dates
  • 1/4 tsp. salt
  • 1/2 c. semi-sweet chocolate chips


  • 1/2 c. semi-sweet chocolate chips
  • 1 Tbsp coconut oil
  • Pinch of salt, to taste
  • 1 tsp. maca (optional)

Line an 8×8 pan with parchment paper, leaving a little overhang. Set aside.

In the bowl of a food processor, add the seeds and pulse a few times to start breaking them down. Add the dates and salt, pulse a few more times, and then process for a good 2 minutes. If you notice any large clumping happening, break it up with a spatula.

After the two minutes, the mixture should look very crumbly, but will hold together in you squeeze a little in your hand. Scatter the chocolate chips over the mixture, replace the lid, and pulse until the chocolate has broken down a little and is well dispersed through the mixture.

Pour it all out into your prepared baking dish and press down firmly with your hand until it’s solid and even.

Once the mixture is pressed into the pan, it’s time to make the frosting.

In a small pot over low heat, combine the remaining chocolate chips, coconut oil, salt, and maca (I love the flavor). Keep the heat on low and stir often, until the chocolate and coconut oil have completely melted and become smooth and glossy. Pour this over the top of the date and seed mixture, spread evenly, and let harden in the refrigerator for 1-2 hours.

To slice, carefully lift the bars out of the pan using the parchment paper overhang, and cut into 8 or 10 bars (depending on how big you’d like them). Keep in the refrigerator and enjoy cold.

2 thoughts on “Sunflower Seed and Date Bars

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