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Wellness Energy Bars

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Wellness Mama » Blog » Recipes » Breakfast Recipes » Wellness Energy Bars

When I created this recipe, I was more excited about it than I had been about almost any other post. I played around with recipes to make an easy, homemade, kid-approved, all-natural, raw, gluten-free, dairy-free, portable energy bar that wasn’t too messy.

After months of trial and error (mainly error) and a messy kitchen, I stumbled upon a recipe that is not only easy to make but tastes great and meets all of my other requirements. And they cost less to make than conventional energy bars too.

Since creating my original Wellness Bar, I’ve also come up with a couple of other varieties. I sometimes make chia seed energy bars or chocolate coconut energy bars instead. Both are tasty, simple, and packed with nutrients.

Why Make an Energy Bar, You Ask?

I know, there are already so many out there to choose from. The problem is, I’m not really a fan of the ingredients in most of them. There are several problems really. Many of them contain fillers, chemicals, and artificial flavorings. Also, since they have to be shipped and stored on a shelf, they usually contain preservatives.

Don’t believe me? Here is the list of ingredients from Clif Bar’s own website for their Chocolate Almond Fudge Bar:

Ingredients: Organic Brown Rice Syrup, Organic Rolled Oats, ClifPro® (Soy Rice Crisps [Soy Protein Isolate, Rice Flour, Barley Malt Extract], Organic Roasted Soybeans, Organic Soy Flour), Organic Evaporated Cane Juice, Chocolate Chips (Evaporated Cane Juice, Unsweetened Chocolate, Cocoa Butter, Soy Lecithin, Natural Flavors), Almond Butter, Dry Roasted Almonds, Organic Fig Paste, Cocoa, ClifCrunch® (Apple Fiber, Organic Oat Fiber, Organic Milled Flaxseed, Inulin [Chicory Extract], Psyllium), Sea Salt, Natural Flavors.

Besides the fact that the word “soy” (an ingredient I avoid) appears on that label five times, the first ingredient is brown rice syrup. On a food label, ingredients are listed in descending order by weight. If the first ingredient is a concentrated, high-carbohydrate syrup that is made from a grain, that’s a problem!

I looked for better options, but most bars have a similar ingredient list to this one. Check your favorite bar and see what is in it! I did find one bar that was pretty good; the Larabar. Unfortunately, Larabars are rather expensive. And being a do-it-yourselfer, I wanted to figure out a homemade version anyway. The end result is an improvement on Larabar, in my opinion.

Making a Wellness Energy Bar

This recipe is incredibly easy to make, takes very little time, can be customized easily, and has few ingredients. Kids love it and it can be a great alternative to the snacks they usually get!

To make the bars just chop some almonds, then use a food processor (a mini one works best) to puree some dates and raisins, and mix it all together with a dash of cinnamon. Roll it out and cut it into bars or roll it into balls for energy bites.

While the original recipe calls for almonds, dates, and raisins, you can change up the fruit and nut combination to better suit your tastes.

Ways to enjoy the Wellness Bar:

  • Fast on-the-go meal
  • Delicious snack for kids
  • Easy dessert
  • Camping or hiking food
  • Energy bar for sustained workouts
  • Non-messy food for road trips.

I recently saw a recipe for energy bites rolled in shredded coconut, which would make them a little less sticky and easier to transport. Maybe I’ll give it a try with my recipe…

Prefer to Buy It Rather Than Make It?

I know that life is busy. Sometimes I just don’t have time to make everything. When that happens, it’s nice to know where I can buy ready-made products that are still healthy and tasty. Here are a few sources for packaged energy bars that use great, real-food ingredients:

  • Kion – cocoa nibs, coconut, and baby quinoa — mmmm!
  • Paleo Valley (their meat sticks are also delicious)
  • Steve’s – dark chocolate espresso bars — need I say more?

Wellness Energy Bars Recipe

A simple and healthy meal-on-the-go bar that is similar to a Cashew Lara Bar.
Prep Time 10 minutes
Total Time 10 minutes
Calories 77kcal
Author Katie Wells





  • In a food processor, chop the nuts into fine pieces.
  • Remove and put in bowl.
  • In the food processor, puree the dates and raisins (or any combination of the two that equals ½ cup total) until they become the consistency of playdough. It will start to clump together when it is done.
  • Add the fruit paste and cinnamon to the chopped nuts and mix them by hand.
  • Roll the mixture between two sheets of wax paper to ½ inch thickness.
  • Cut into bars. Or make it really easy and just roll into energy balls!
  • Wrap in wax paper, plastic wrap, or snack size ziploc bags (or glass containers if you aren’t giving to kids) and store in the refrigerator until ready to use.
  • Enjoy!


Nutrition Facts
Wellness Energy Bars Recipe
Amount Per Serving (1 bar)
Calories 77 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Sodium 2mg0%
Potassium 137mg4%
Carbohydrates 10g3%
Fiber 2g8%
Sugar 3g3%
Protein 2g4%
Vitamin A 1IU0%
Vitamin C 1mg1%
Calcium 25mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.


You can swap out the almonds for another type of nuts if you prefer (or seeds if you have a nut allergy) and the raisins for a different dried fruit.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Ever made your own energy bars? Let me know what you think of these below!

These healthy wellness energy bars are a mix of dates and nuts with any customizable flavor combinations for a delicious grain free snack.

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


63 responses to “Wellness Energy Bars”

  1. Laura Avatar

    I’m looking forward to eating these after making them… but I have a question first.  The dates, are they the dried pitted dates?  or fresh dates?  I bought dried ones that are still soft..  thoughts?

    1. Wellness Mama Avatar
      Wellness Mama

      Either will work, you just want them soft enough to blend and pitted. I’ve made them with soft dried dates before

  2. Shasta Avatar

    I made these, very good. A different departure from my usual ones made with peanut butter. Only made about 12 and I doubled the recipe. Is this right? Thanks for the idea! I added chia seeds and coconut oil.

  3. Ginny Avatar

    I used a few dried dates and that worked pretty well too. AlsoI used almonds and walnuts and the cinnamon makes it super yummy. I didn’t soak the nuts either, not sure why you would need to.

    1. Catie Meyer Schamel Avatar
      Catie Meyer Schamel

      To remove some of the phytic acid anti-nutrients in the nuts, I assume.

  4. Jenna Avatar

    Tried it with dried apricots and walnuts. Delicious! Thank you so much- you are right, even better than Larabars!

  5. Tammy Carroll Avatar
    Tammy Carroll

    These are fabulous!! I made them as power balls this morning….my 4 year old and 20 month old loved these! I used macadamian nuts instead of almonds (we make macadamian butter…..ahhhh….delist!) and added non sweetened coconut…thank you, thank you for this awesome recipe!

  6. Mazaltaj Avatar

    I also just discovered your site and can’t wait to get to more of it.  (I started with the link to toothpaste.)  I eat a VERY low carb diet at the moment (am pregnant, and it’s the only way I keep from feeling sick), and I’m fine with it, but figuring out ways to get my children to eat this way is more of a challenge.  Anyway, I naturally went to the bar recipe first hoping to help with the latter.  My first thought was that all that dried fruit seemed extremely high sugar to me.  And given all the “yummy” comments, it seems that is probably what people are reacting to and probably what would make it hard to ear these sparingly, as “a sometimes food.”

  7. Dana Carreiro Avatar
    Dana Carreiro

    I think dates are high on the GI scale – is this going to raise blood sugar?

  8. Toni Avatar

    I love Larabars and have made some of my own before, but aren’t dates a high G. I. food and spike your blood sugar?  Or are these Ok to eat sometimes? 

    1. Wellness Mama Avatar
      Wellness Mama

      a sometimes food, and kids need more carbs overall, so ok more often for kids

      1. Bethany Nash Avatar
        Bethany Nash

        Even though it has a high fiber content which slows sugar processing down, it may not be good for someone managing their diabetes with pills, in reference to sugar spikes. My solution to that is eating smaller amounts at a time so your body doesn’t have as much to process. So if you are worried about sugar spikes, eat smaller amounts and you are not ingesting as much sugar. If your body processes sugar properly, the fiber content should help even out the natural sugars, unlike a processed candy bar.

  9. Kimberly Avatar

    Just made these- they are really good!  I used some coconut flour to make them a bit dryer on the outside.  Added a another delicious smell and taste!

  10. Dotty Avatar

    These are really good.  Ds was away from home for a while and started eating Clif bars.  I think I talked him out of that and some bread with lots of soy in it.  If I keep something like this around when I have enough of the ingredients, it should help.  

  11. Emily Avatar

    I recently found your blog, and I decided to make these for my husband b/c he takes “fiber” bars for breakfast each day.  Unfortunately (well, not exactly) my 2 daughters can’t stop eating them.  My 2 year old keeps asking for more candy bar.  Thanks for sharing your knowledge & your mission.

  12. Michelle Avatar

    Hi, this is a great site! Thanks for sharing your wealth of knowledge. Someone else asked about soaking nuts. Not sure, maybe I missed the post (am new here), but is there more info about it? I’m pretty much “scared” of eating nuts now.. How does one soak and dry nuts without a dehydrator?  I live in the Netherlands and things go VERY different around here.. Sigh..

    1. Wellness Mama Avatar
      Wellness Mama

      You can soak normally and just dehydrate in an oven on the lowest
      setting for a few hours. Hope that helps some!

    2. Ginger Avatar

      You can cover the nuts with water in a bowl overnight, then drain and rinse a few times to remove all the murky water. In winter, I spread them in a thin layer on a cookie sheet and put them in front of a heat vent in a box to trap the hot air. They dehydrate in a day, but make sure they’re fully dehydrated before packaging them or they will get moldy.

  13. Scota Avatar

    I just found your blog and I am literally in love with it. It is “my face” really :))) Thank you for your generosity, go on sharing your knowledge.

  14. Elsa Avatar

    Just made these without a food processor, with raw walnuts, but added 3 more dates, a tablespoon of shredded coconut and another tablespoon of milled flax seed! they are so yummy!!! 🙂 I was going to add the cinnamon but forgot! oops, any chance to use cinnamon I go for. Cant wait to garb one before or after my dance classes or a bike ride. 🙂

  15. Kvander Avatar

    Do these freeze well if I were to do a large batch to freeze and then thaw when needed?

    1. Wellness Mama Avatar
      Wellness Mama

      I’ve only tried freezing them once, but it seemed to work great!

  16. Ryan Avatar

    These look less messy than mine – I always accidentally add too much coconut oil (I’m too lazy to measure precisely). I love to add shredded coconut and cocoa powder too – I feel like I’m eating a candy bar!

  17. Steven Avatar

    Even better-tasting than I had hoped…it’s amazing that there’s not any added sugar/honey. Really excellent and just in time for a weekend sports’ meet. Thanks so much for sharing! =)

  18. Audrey 'Huss' Charba Avatar
    Audrey ‘Huss’ Charba

    Made another batch of “energy balls” this afternoon:
    1/2 c shredded coconut
    1 c soaked/dried almonds chopped finely in processor
    1.5 c raisins–chopped in processor
    1T warm coconut oil

    Dried Apricots and cashews with coconut is yummy too!

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