Super-Seed Snack Bars

Super-Seed Snack Bars

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From: Diabetic Living Magazine, Summer 2019

Thanks to a mix of pumpkin, sunflower, hemp and chia seeds, these healthy snack bars are packed with protein, fiber, minerals and healthy fats. Because these bars pack well, they're great for taking along on all-day adventures.

Ingredients 25 servings

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Original recipe yields 25 servings
Nutrition per serving may change if servings are adjusted.
  • ⅓ cup tahini
  • ⅓ cup honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon salt
  • 1 cup shredded unsweetened coconut
  • ½ cup raw unsalted pepitas (see Tip)
  • ½ cup unsalted sunflower seeds
  • ¼ cup chia seeds
  • ¼ cup hemp seeds


  • Prep

  • Ready In

  1. Preheat oven to 325°F. Line an 8-inch-square pan with parchment paper, leaving extra hanging over 2 sides. Coat the parchment and pan sides with cooking spray.
  2. Combine tahini and honey in a small saucepan over medium heat. Cook, stirring, until just mixed and warmed, about 2 minutes. Remove from heat; stir in vanilla and salt.
  3. Combine coconut, pepitas, sunflower seeds, chia seeds, and hemp seeds in a large bowl. Add the tahini mixture and stir until evenly coated. Press the mixture firmly into the prepared pan.
  4. Bake until golden, 30 to 35 minutes. Let cool completely in the pan on a wire rack. Using the overhanging parchment, lift out the uncut squares. Place on a cutting board and cut into 25 squares.
  • Tip: Pepitas are pumpkin seeds, but they differ from the seeds you scrape out of your Halloween pumpkin: they come from certain varieties of pumpkins that produce seeds without a tough outer hull. You can find pepitas in bulk bins in natural-foods stores and large supermarkets, and online at and elsewhere.
  • To make ahead: Refrigerate in an airtight container for up to 1 week.
  • Equipment: Parchment paper

Nutrition information

  • Serving size: 1 square
  • Per serving: 110 calories; 9 g fat(3 g sat); 2 g fiber; 7 g carbohydrates; 3 g protein; 15 mcg folate; 0 mg cholesterol; 4 g sugars; 4 g added sugars; 5 IU vitamin A; 0 mg vitamin C; 22 mg calcium; 1 mg iron; 27 mg sodium; 111 mg potassium
  • Carbohydrate Servings: ½

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