These vegetarian energy bars are crunchy and easy to grab on-the-go. Sweet, sticky dates hold everything together, while pumpkin seeds and sliced almonds add crunch and peanut butter and oats round out the texture. Pack one for an afternoon pick-me-up or fuel up before a workout.

Active time: 15 minutes | Total time: 15 minutes + 15-30 min chill time

No-Bake Date & Oat Bars

Ingredients

• 1 cup (160g) chopped dates
• 1 cup (80g) instant oats, plus a handful of extra oats
• 1 tbsp pumpkin seeds
• 2 tbsp sliced almonds
• 2 tbsp peanut butter
• 1/2 tsp cinnamon

Directions

In a food processor, pulse the dates until they form a sticky, paste-like mixture, about 20–30 pulses. This helps bind the bars so they hold together when sliced.

In a large bowl, combine the date paste with the oats, pumpkin seeds, sliced almonds, and peanut butter, and cinnamon until well mixed. Shape the mixture into a square.

Sprinkle a handful of the extra oats onto a work surface. Place the mixture on top, flip it over, and sprinkle the remaining extra oats over the other side. Using a rolling pin, roll the mixture to 1/2-inch thickness. Cut into 4 equal bars, or shape as desired.

Refrigerate for 30 minutes, or until firm, before cutting. Cut into 4 equal bars, or shape as desired. 

Serves: 4 | Serving size: 1 bar

Nutrition (per serving): Calories: 271; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 144mg; Carbohydrate: 47g; Dietary Fiber: 6g; Sugar: 31g; Protein: 6g

Nutrition Bonus: Potassium: 375mg; Calcium: 14%; Iron: 13%

Originally published December 11, 2018; Updated July 2026