Here’s a delicious no-bake treat made with nuts, seeds, dates, and chocolate. These chocolate and date bars combine rich chocolate with chewy dates and crunchy nuts. They are naturally sweetened, packed with nutrients, and incredibly easy to make where no baking is required!
In this recipe, I use a mix of half dark chocolate and half milk chocolate, as some people find it challenging to transition to dark chocolate. By gradually increasing the percentage of dark chocolate over time, you can train your taste buds to appreciate the richer and more complex flavours of dark chocolate while benefiting from its antioxidants, heart-healthy compounds, and mood-boosting properties. If you’re like me and love dark chocolate, you can use 200 grams of dark chocolate instead.
These chocolate and date bars make for a healthy, no-bake snack that features dark chocolate, nuts, seeds, and the natural sweetness of dates. This easy homemade chocolate bar is gluten-free, refined sugar-free, and nutrient-dense, making it perfect as a snack, dessert, or energy bar. Plus, it’s an excellent way to enjoy the health benefits of dark chocolate!
Why You’ll Love This Recipe? ✔ Naturally sweetened with no refined sugar, just dates! ✔ No-bake and easy to make and ready in minutes. ✔ A gradual way to enjoy dark chocolate while reaping its health benefits. ✔ Packed with protein, fibre, and healthy fats.
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Chocolate & Date Bars
- Total Time: 35 Minutes
- Yield: 12 1x
Description
Here’s a delicious no-bake treat made with nuts, seeds, dates, and chocolate. These chocolate and date bars combine rich chocolate with chewy dates and crunchy nuts. They are naturally sweetened, packed with nutrients, and incredibly easy to make where no baking is required!
In this recipe, I use a mix of half dark chocolate and half milk chocolate, as some people find it challenging to transition to dark chocolate. By gradually increasing the percentage of dark chocolate over time, you can train your taste buds to appreciate the richer and more complex flavours of dark chocolate while benefiting from its antioxidants, heart-healthy compounds, and mood-boosting properties. If you’re like me and love dark chocolate, you can use 200 grams of dark chocolate instead.
These chocolate and date bars make for a healthy, no-bake snack that features dark chocolate, nuts, seeds, and the natural sweetness of dates. This easy homemade chocolate bar is gluten-free, refined sugar-free, and nutrient-dense, making it perfect as a snack, dessert, or energy bar. Plus, it’s an excellent way to enjoy the health benefits of dark chocolate!
Why You’ll Love This Recipe? ✔ Naturally sweetened with no refined sugar, just dates! ✔ No-bake and easy to make and ready in minutes. ✔ A gradual way to enjoy dark chocolate while reaping its health benefits. ✔ Packed with protein, fibre, and healthy fats.
Ingredients
- 200g chocolate (1/2 dark, 1/2 milk, or all dark chocolate if you like it)
- 6 dates, chopped
- 2 tbsp nut butter (almond, peanut, or cashew)
- 1 tbsp mixed pumpkin & sunflower seeds
- 1 tbsp shelled pistachios (+ extra for topping)
- A pinch of sea salt
Instructions
- Melt the chocolate – Place 100g of chocolate in a heatproof bowl over a saucepan of simmering water. Stir until melted and smooth.
- First chocolate layer – Line a tray (10 x 15cm) there is an affiliate link to one above in the description with greaseproof paper and pour the melted chocolate in. Spread evenly and place in the freezer for 10 minutes to set.
- Layering the fillings – Once set, evenly spread the chopped dates over the chocolate. Follow with a layer of nut butter.
- Add the crunch – Sprinkle the mixed pumpkin, sunflower seeds, and pistachios on top.
- Final chocolate layer – Melt the remaining 100g of chocolate and pour it over, covering the layers. Smooth with a spatula.
- Chill & top – Freeze for another 10 minutes. Sprinkle extra pistachios and a pinch of sea salt over the top. Let it cool further.
- Slice & serve – Once fully set, cut into bars or cubes. Enjoy!
- Storage Tips:
- Store in an airtight container in the fridge for up to one week.
- Freeze for longer storage and enjoy straight from the freezer!
Notes
- Health Benefits of Dark Chocolate & Key Ingredients:
- Dark chocolate – Rich in antioxidants, supports heart health, and helps improve mood & brain function
- Dates – A natural sweetener packed with fibre and essential minerals
- Pistachios & seeds – Great sources of healthy fats, protein, and crunch
- Nut butter – Provides sustained energy and creaminess
- Prep Time: 5 Minutes
- Cook Time: 30 Minutes
- Category: snack
- Method: Stove
- Cuisine: British
Do dates and chocolate go together?
Yes, dates and chocolate are a perfect match! The natural caramel-like sweetness of dates pairs beautifully with the rich, slightly bitter notes of chocolate. This combination is often used in energy bars, desserts, and healthy snacks. Medjool dates, in particular, are a popular choice for stuffing with dark chocolate and nuts, creating a delicious and nutritious treat.
How many dates should I eat in a day?
The ideal number of dates to eat per day depends on your dietary goals and activity level. Generally, 3 to 6 dates per day is a healthy amount for most people. Dates are nutrient-dense and provide fibre, natural sugars, and essential minerals like potassium and magnesium. However, if you’re watching your sugar intake or have diabetes, it’s best to eat them in moderation and pair them with protein or healthy fats to slow sugar absorption.
Are dates good for your gut?
Absolutely! Dates are high in dietary fibre, which supports digestive health and helps prevent constipation. They contain soluble fibre that promotes gut-friendly bacteria, making them a great prebiotic food. Regular consumption of dates may also aid in maintaining a healthy gut microbiome.
Do dates spike blood sugar?
Despite their natural sugar content, dates have a low to moderate glycemic index (GI), meaning they do not cause rapid blood sugar spikes when eaten in moderation. Their fibre content helps slow the absorption of sugar, making them a better alternative to refined sugars. However, people with diabetes should still monitor their intake and consider pairing dates with protein or healthy fats to stabilise blood sugar levels.
Are chocolate dates good for trail runners?
Yes, chocolate-covered dates are an excellent snack for trail runners! Dates provide quick-releasing carbohydrates for energy, while dark chocolate offers antioxidants and a small caffeine boost. They also contain essential electrolytes like potassium, which help prevent muscle cramps and aid recovery. Their compact size makes them easy to carry, making them a natural energy source for endurance activities.