No-Cook Date Bars

No-Cook Date Bars

These high protein no-cook bars make for the perfect snack before or after doing sports.

12 servings
Preparation 25 min
Standing 45 min

250 calories per serving 


16 fresh dates, pitted   380 g
1/3 cup peanut butter, natural   90 g
2 tsp vanilla extract   10 mL
1 cup rice puffs   16 g
1 1/3 cup almonds, coarsely ground   190 g
80 g unsweetened (dark) chocolate    

Before you start

A food processor will be very useful to purée the dates and coarsely grind the almonds.


  1. Line a 20 cm (8 in) square baking pan with parchment paper.
  2. Put the pitted dates in a food processor then purée. Add the peanut butter and vanilla then mix well.
  3. In a large bowl, combine the puffed rice and almonds. Add the date mixture then mix well. Tip this mixture into the prepared baking pan and press the mixture so it is compact.
  4. Put the chocolate in a bowl, then put it in the microwave. Cook using short periods to avoid burning the chocolate. Spread the melted chocolate on top of the date mixture using the back of a spoon.
  5. Transfer the pan to the fridge then let set for at least 45 min. Cut into 12 pieces then serve.


The bars can be kept in the fridge for a couple of days in a closer container. They will also keep for a couple of months in the freezer.

Nutrition Facts Table

Nutrition Facts

per 1 serving (60g)


% DV*

* DV = Daily Value




13 g

19 %

Saturated 2.5 g
+ Trans 0 g

13 %


0 mg


45 mg

2 %


33 g

11 %


4 g

18 %


24 g


6 g

Vitamin A

0 %

Vitamin C

0 %


6 %


10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info


Low :
Source of :
Calcium, Folacin, Iron, Niacin, Omega-6, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Good source of :
Copper, Fibre, Manganese, Potassium
Excellent source of :
Magnesium, Vitamin E

More info

This recipe is in the following categories: Nuts | Rice/Grain | Desserts | Snacks | Halal | High Fibre | Kosher | Low Sodium | Vegan | Vegetarian | No Cook

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