NatureNosh Seeds

Homemade Energy Bars with Pumpkin, Chia, Flax, and Sunflower Seeds

Looking for a quick, healthy, and delicious snack to keep you energized throughout the day? These homemade energy bars are packed with the goodness of pumpkin seeds, chia seeds, flax seeds, and sunflower seeds. Perfect for on-the-go lifestyles, workouts, or just a mid-day pick-me-up, this recipe is easy to make and brimming with nutrients. Let’s learn how to make these tasty and power-packed bars at home.

 

Why Make Your Own Energy Bars?

 

  1. No Additives or Preservatives: Store-bought bars often contain artificial ingredients. Homemade bars are pure and fresh.

  2. Customizable: Adjust the sweetness, texture, and flavors to suit your taste.

  3. Nutrient-Dense: With seeds, nuts, and natural sweeteners, you’re snacking on real energy boosters.

  4. Cost-Effective: Making your own bars is budget-friendly compared to premium packaged options.

 

Ingredients You’ll Need

  • Pumpkin Seeds: 1/4 cup (rich in magnesium and zinc)

  • Chia Seeds: 2 tablespoons (high in omega-3 fatty acids and fiber)

  • Flax Seeds: 2 tablespoons (boosts digestion and heart health)

  • Sunflower Seeds: 1/4 cup (loaded with vitamin E and antioxidants)

  • Rolled Oats: 1 cup (for a chewy base)

  • Peanut Butter or Almond Butter: 1/2 cup (acts as a binder and adds protein)

  • Honey or Maple Syrup: 1/3 cup (natural sweetener)

  • Dried Fruits: 1/4 cup (raisins, cranberries, or dates for added sweetness)

  • Dark Chocolate Chips: 2 tablespoons (optional, for indulgence)

  • Vanilla Extract: 1 teaspoon (for flavor)

  • Pinch of Salt (enhances taste)

Step-by-Step Recipe

 

  1. Toast the Seeds:

    • Heat a dry skillet over medium flame and lightly toast the pumpkin, sunflower, and flax seeds for 2-3 minutes. This enhances their flavor and crunch.

    • Let the seeds cool down.

  2. Prepare the Base:

    • In a large mixing bowl, combine rolled oats, chia seeds, toasted seeds, and dried fruits.

  3. Mix the Wet Ingredients:

    • In a saucepan, gently heat the peanut butter and honey (or maple syrup) until they blend into a smooth, pourable mixture. Add vanilla extract and a pinch of salt.

  4. Combine Wet and Dry Ingredients:

    • Pour the warm peanut butter mixture over the dry ingredients. Mix thoroughly until everything is evenly coated.

  5. Shape the Bars:

    • Line a square baking dish with parchment paper. Transfer the mixture to the dish and press it down firmly using the back of a spoon or your hands.

  6. Chill and Set:

    • Place the dish in the refrigerator for at least 2 hours or until firm. This helps the bars hold their shape.

  7. Cut into Bars:

    • Remove the set mixture from the dish and cut it into bars or squares of your desired size.

 

 

Tips for Customization

 

  • Nut-Free Option: Replace peanut butter with sunflower seed butter for a nut-free version.

  • Add Protein: Mix in a scoop of your favorite protein powder for extra nutrition.

  • Crunchy Texture: Include crushed nuts like almonds or walnuts for added crunch.

  • Flavor Variations: Add a dash of cinnamon or cocoa powder for a unique twist.

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