Oat & date energy bars

These soft, no-bake bars are for anyone who wants a real-food snack that travels well and doesn’t crumble in your bag. Dates and oats give a steady release of energy, while peanut butter and seeds add a little staying power, making them handy before a walk or workout, or alongside your mid-morning coffee. Five everyday ingredients, one bowl, no oven.

Serves 10 · Time 15 min · Style Vegan

Ingredients

• 200 g soft pitted dates (Medjool work best; soak in warm water for 10 min if firm)
• 150 g rolled oats (use certified gluten-free oats if needed)
• 60 g smooth peanut butter (no added sugar or palm oil)
• 30 g mixed seeds (pumpkin and sunflower)
• 2 tbsp ground flaxseed
• 2-3 tbsp water, as needed
• Pinch of salt

Method

1. Line a small tin (about 20 x 15 cm) with baking paper, leaving an overhang so you can lift the slab out later.
2. Blend the dates in a food processor until they form a sticky paste. Add 1 tablespoon of water if the mixture is stiff.
3. Add the peanut butter, ground flaxseed and a pinch of salt, and pulse until combined.
4. Tip in the oats and seeds and pulse in short bursts until the mixture clumps together when pressed. Add water a teaspoon at a time only if it feels dry.
5. Press the mixture firmly and evenly into the lined tin using the back of a spoon — the firmer you press, the better the bars hold.
6. Chill in the fridge for at least 30 minutes, then lift out and cut into 10 bars. Wrap individually for grab-and-go snacks.

Nutrition per serving

Dietitian’s tip

These keep well in an airtight container in the fridge for up to a week, or freeze for up to three months — handy for batch-prepping a week of snacks at once. If you want a little more protein to help with post-exercise recovery, stir a tablespoon of your usual plant protein powder into the dry oats and add an extra splash of water to keep the mixture pliable.

General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.