I often make these protein bars and keep them in the fridge to have them in some lazy afternoon. These Date Protein Bars are small in size but they are quite the energy boosters. Plus they are rich in protein and healthy fats, two nutrients that keep you full for longer.
Let me warn you, these protein bars may look small but they are pretty dense in calories. So, you may want to watch as you eat them because they are also super tasty at the same time.
Wanna browse more protein bar recipes? You may like Peanut Butter Oat Bars and Almond & Peanut Protein Bars.
Health benefits of dates
Dates are a nutrient-rich fruit that provide natural energy, aid digestion, and support heart, brain, and bone health. They are high in fiber, potassium, antioxidants, and natural sugars, making them great for boosting energy and improving gut health.
TABLE OF CONTENTS
Why I love this recipe
- Naturally sweetened.
- Very tasty. I find them way tastier than any store bought protein bars or cookies.
- No baking required. Simply put them in the fridge to set.
- Healthier choice.
- Everyday ingredients. Most ingredients are already in my kitchen.
Protein and calories
I sliced into 16 protein bars from the amount of ingredients listed in the recipe card below. That makes it 2 bars for a serve.
From that calculation, one serve of these protein bars will give you about 6g of protein and 158 calories.
Ingredients needed
- Dates. You can get a bag of pitted dates from the supermarket. They are also not as expensive.
- Nuts. Collect almost equal amounts of almond, peanut, cashew, and walnut. It’s okay if you don’t have all four of them.
- Oats. They are great to make the bars very filling.
- Seeds. Sesame seeds, flax seeds, and chia seeds.
- Whey protein powder. You can also replace it with almond flour.
- Peanut butter. Smooth peanut butter is best for this.
How to make Date Protein Bars
This is an overview of how to make this recipe. Full ingredients & instructions with step-by-step photos are in the recipe card below.
Step 1 – Prepare the mix
- Start by soaking the dates in a small bowl with the same amount of boiling water.
- Crush all the nuts and oats using a food processor. Don’t make them too fine in texture.
- Pour in a large mixing bowl.
Step 2 – Roast the seeds
- Dry roast the sesame seeds and flax seeds on low heat. Keep the chia seeds raw.
Step 3 – Set the bars
- Mash the dates using a fork until it becomes smooth.
- Put that in the mixing bowl. Add peanut butter as well and mix them all.
- Transfer them into a tray and then level it using a spatula.
- Sprinkle the mix of seeds on top evenly. press them down with a spatula until they all get adhered.
- Put in the fridge and let it set for about an hour. After that you can proceed to make the slices.
Recipe tips
- If you don’t have all the seeds, just the sesame seeds should be fine.
- Add some warm water if the mix is too dry and doesn’t stick together.
Storage instructions
- To store: Leftovers can be stored in an airtight container in the fridge for up to 2 weeks.
- To freeze: Store them in a shallow container in the freezer for up to 3 months.
Frequently asked questions
You can use casein protein powder but as the casein absorbs more water, you’ll need add a small amount of water in the mix to get the required consistency to set the bars.
Recipe card
Date Protein Bars (VIDEO)
Ingredients
- 100 g dates soaked with water or milk
- 70 g mix nuts
- 30 g peanut butter
- 20 g protein powder
- 50 g oats
- 1 tbsp sesame seeds dry roast
- 1 tbsp flax seeds dry roast
- 1 tsp chia seeds
Video
Instructions
- Collect the ingredients.
- Using a food processor, make the nuts crumble. Then put them in a mixing bowl. Do the same with dates but make a fine paste. Alternatively, you can use a fork to smash the dates.70 g mix nuts, 100 g dates
- Add peanut butter, oats, and the protein powder in the bowl.30 g peanut butter, 20 g protein powder, 50 g oats
- Mix them well using a spoon or spatula.
- Put baking paper on a baking tray. Pour in the mix. Using the spatula, make the mix flat and compressed applying some pressure.
- Sprinkle all the seeds and run the spatula over it a few times to make the seeds stick. Put it in the fridge for an hour to 'set'. You can skip the fridge part if you are in a rush but the bars will be a bit too soft.1 tbsp sesame seeds, 1 tbsp flax seeds, 1 tsp chia seeds
- Pull out the content with the baking paper. Make small pieces by cutting it with a knife.
Notes
Nutrition
*Originally published on May 2023, updated on Jul 2025
WOOW! Loved it! My favvvvv!