Healthy Date & Oat Bars
(No Sugar, No Soy)
These healthy date oat bars are naturally sweetened with dates, packed with fiber, and made with wholesome ingredients. Soft, chewy, and nourishing, they’re perfect for kids and adults, meal prep, or a guilt-free snack with tea or coffee.
Prep & Bake Time
Prep Time: 10 minutes
Bake Time: 20–25 minutes
Total Time: 35 minutes
Servings: 9–12 bars
Ingredients
1½ cups rolled oats
1 cup soft dates, pitted
2 tbsp peanut butter or almond butter (no soy)
2 tbsp olive oil or coconut oil
½ tsp cinnamon
Pinch of salt
¼ cup nuts or seeds (walnuts, almonds, pumpkin seeds – optional)
2–4 tbsp warm milk or water (as needed)
Instructions
1. Prepare the Date Paste
Blend dates with warm milk/water until a thick paste forms.
2. Mix Ingredients
In a bowl, combine oats, cinnamon, salt, and nuts.
Add date paste, nut butter, and oil.
Mix until everything sticks together.
3. Shape
Press mixture firmly into a lined baking dish (8×8 inch or similar).
4. Bake
Bake at 350°F (180°C) for 20–25 minutes until lightly golden on top.
5. Cool & Slice
Cool completely, then cut into bars.
Notes & Tips
For no-bake version, refrigerate for 1–2 hours instead of baking.
Add chia or flax seeds for extra fiber.
For chocolate flavor, add unsweetened cocoa powder.
Store in an irtight container up to 5 days (fridge: 10 days).
Frequently Asked Questions
Is this good for weight loss?
Yes—eat in moderation; high fiber keeps you full.
Are these kid-friendly?
Absolutely. Soft, naturally sweet, no sugar spikes.
Can I make it vegan?
It already is ✔️
Nutritional Information
Calories: 140 kcal
Protein: 4 g
Carbohydrates: 20 g
Fat: 5 g
Fiber: 3 g