Super-Seed Snack Bars


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.

Prep Time:
15 mins
Additional Time:
55 mins
Total Time:
1 hrs 10 mins
25 bars


  • cup tahini

  • 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


  1. Preheat oven to 325 degrees 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 Facts (per serving)

110 Calories
9g Fat
7g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 25
Calories 110
% Daily Value *
Total Carbohydrate 7g 3%
Dietary Fiber 2g 6%
Total Sugars 4g
Added Sugars 4g 7%
Protein 3g 7%
Total Fat 9g 11%
Saturated Fat 3g 14%
Vitamin A 5IU 0%
Vitamin C 0mg 0%
Folate 15mcg 4%
Sodium 27mg 1%
Calcium 22mg 2%
Iron 1mg 6%
Magnesium 55mg 13%
Potassium 111mg 2%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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