These date protein bars are made with a few wholesome ingredients and are naturally sweetened with dates. Perfect for a snack or healthy treat on the go, make the base recipe or one of the 4 different versions included in the recipe card for some variety. Read the full post for tips, troubleshooting and info on adjusting for different protein powders.
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I like to prepare a healthy snack weekly to have on hand for busy days. You never know when hunger (or worse yet, hanger) might sneak up and I like to be prepared.
These date protein bars are a go-to of mine and soon they might be one of yours too. You'll also love them because they are:
- Simple- All you need is about 15 minutes, a few wholesome ingredients and a food processor (if you want to skip the food processor, make these cookie dough protein bars or chocolate protein bars instead).
- Customizable- You can swap out the nut butter, add different flavors (such as coconut), add a chocolate topping and more.
- Convenient- Whip up a big batch and keep them on hand for whenever you're in need healthy options in a hurry- they are perfect for packing along (as are Protein Baked Oatmeal Cups).
- Protein Packed- A single bar has 13 grams of protein to help fill you up and fuel you.
- DELISH- Don't be fooled by the simple list of ingredients, these balls will both fuel you and satisfy your sweet tooth.
So let's make some date protein bars!
The Ingredients
- Dates- Dates provide key structure, sweetener and add a bit of a caramel flavor. I prefer using Medjool dates but any type of date will work as long as you use 1 cup pitted and packed. For best results, soak your dates in hot water for 10 minutes before so that they are nice and soft.
- Nut Butter- Drippy nut butter is important for binding these bars. For best results, make sure yours is well stirred. To make them nut free see this list of almond butter substitutes.
- Protein Powder- I typically use a combination of unflavored pea protein isolate and brown rice protein powder (for a more complete amino acid profile). You can use your favorite protein powder but keep in mind that different powders absorb significantly different amounts of moisture. See the "Protein Powder Considerations" section below for tips on how to adapt for different powders. And check out this list for more Pea Protein Powder Recipes.
- Cinnamon- For some extra warmth and flavor. If you choose to make one of the other flavor variations, you may want to leave it out.
- Fine Sea Salt- A pinch of salt balances the flavor of the balls but it can be left out if needed.
The Method
1. Puree Dates. Add the dates to a food processor and process until just a few chunks remain.
2. Add Remaining Ingredients. Add the nut butter, protein powder, cinnamon and salt as well as any additional ingredients (as per the variation you are making), except chunky mix-ins (such as chocolate chips or coconut flakes) and run on high until well combined.
The mixture will be mealy at first but after a couple of minutes, it should come together and be kind of like the texture of cookie dough.
If yours doesn't seem to be coming together after five minutes, you can add 1-2 tablespoons of water.
3. Add Mix Ins (If Using). Fold in mix-ins (depending on the flavor you are making).
4. Shape. Line a loaf pan with parchment paper, a silicone mat, or wax paper. Press the mixture evenly and firmly into the pan and chill in the refrigerator or freezer for 30-60 minutes to set.
5. Slice. Use the overhanging liner to lift onto a cutting board and cut into 8 bars or squares.
6. Enjoy! Eat immediately, refrigerate or freeze for later.
Leftovers and Storage
To Store: Place your date protein bars in an airtight container at room temperature for up to 3 days or in the refrigerator for up to 1 week.
To Freeze: These protein bars freeze well for up to 3 months. Allow to thaw at room temperature for 5-10 minutes if you prefer them softer or eat them frozen.
Make it Your Own
- Add More Flavors- Change up the base flavor by including one of the following:
- Use an Extract- Add 1 teaspoon for extra flavor:
- Vanilla
- Maple
- Almond
- Add Mix Ins- Incorporate up to ¼ cup of:
- Dark Chocolate Chips
- Chopped Nuts
- Raisins
- White Chocolate Chips
- Use an Extract- Add 1 teaspoon for extra flavor:
- Add a Chocolate Topping-
- Shape the bars and then place them in the freezer for 15 minutes.
- Melt 4 ounces of semi-sweet or dark chocolate in a small bowl in 20 second bursts in the microwave, stirring after each, until melted.
- Remove the bars from the freezer and spread the melted chocolate over top then place them in the freezer for 15 minutes.
- Skip the Protein Powder- If you would prefer to make these bars without protein powder, substitute with ¾ of a cup of rolled oats.
- Date Protein Balls- Follow this recipe which uses the same ingredients with slightly different ratios to form balls.
- Make them Nut Free- Use pumpkin seed butter in place of nut butter.
Protein Powder Considerations
For your personal nutrition and digestion, you may decide to use different protein powders. And if you need help deciding that, a dietitian or nutrition professional may have more information.
But let's talk about how what protein powder you use will affect the recipe and how to adjust for it.
*I typically use either pea protein isolate, brown rice protein or a combination and so the recipe is written for that. These two protein powder behave similarly and both absorb a lot of moisture. If you use anything besides these unflavored proteins, you'll need to consider the following:
- Consistency: Plant-based protein powders tend to absorb a lot more liquid than animal based powders.
- If using an animal based powder, such as whey, you may need to add a bit more to achieve the right consistency or you can add 1-2 tablespoons of rolled oats or ground flaxseed as needed.
- Flavor: If you use a flavored powder, ensure that it complements the flavor of the protein balls that you are making.
Troubleshooting and FAQs
- Sticky- To fix this, you can either add (start with ½ tablespoon and then continue to add until the consistency is similar to play-dough):
- More protein powder
- Ground flaxseed
- Blended oats (homemade oat flour)
- Falling Apart- To fix it, you can try adding 1-2 tablespoons of water. If that doesn't help, try adding a tablespoon of additional nut butter.
I typically use either pea protein isolate, brown rice protein or a combination. You can use whatever kind of protein powder you'd like but keep the following in mind:
-Flavor: If you use a flavored protein powder, ensure that it complements the flavor of the protein balls that you are making. Also, you may want to reduce flavors in the recipe (for example, reduce the vanilla extract if adding vanilla protein powder).
-Consistency: Plant-based protein powders tend to absorb a lot more liquid than animal based powders. If using an animal based powder, such as whey, you may need to add a bit more to achieve the right consistency or you can add 1-2 tablespoons of almond butter or ground flaxseed as needed.
If you'd prefer to make these without protein powder, you can replace the powder with rolled oats. Keep in mind that this will affect the nutritional values and the protein content.
Tips for the Best Date Protein Bars
- Soak the Dates: Unless your dates are very fresh, soaking them in hot water for 10 minutes makes a big difference for how easily they blend up and how soft their texture is.
- Adjust for Protein Powder: The protein powder used will affect the consistency so add more or less water as needed to bind the ingredients. The batter should be pretty thick.
- Use Well Stirred and Drippy Nut Butter: For best binding, use fresh, drippy almond butter.
And if you liked this recipe...
...you might also like:
Recipe Card
Date Protein Bars (5 Ways)
Equipment
- Food Processor
Ingredients
- 1 cup Medjool dates pitted, about 12-14
- ⅔ cup protein powder I use half pea protein isolate and half brown rice protein isolate- *see post for different types of powders
- ¼ teaspoon fine sea salt
Base
- ½ cup nut butter
- 1 tablespoon ground cinnamon
Salted Caramel
- ½ cup cashew butter
- ¼ teaspoon fine sea salt in addition to the amount in the base recipe
- 1 and ½ teaspoon vanilla extract
Peanut Butter
- ½ cup peanut butter
Chocolate
- ⅓ cup cocoa powder
- ½ cup almond butter
- 2-3 tablespoon water
- ¼ teaspoon espresso powder
Coconut
- ½ cup shredded coconut
- ½ cup cashew butter
- 1 teaspoon coconut extract optional
Instructions
- Add the dates to a food processor and process until nearly smooth (it's okay if there are still a few small chunks).
- Add the nut butter, protein powder and salt as well as any additional ingredients (as per the variation you are making), except chunky mix-ins (such as chocolate chips or coconut flakes) and process until well combined.At first, it will be a bit mealy but after a few minutes it should come together and resemble cookie dough.
- Fold in mix-ins (depending on the flavor you make).
- Line a loaf pan with parchment paper, a silicone mat, or wax paper. Press the mixture evenly and firmly into the pan and chill in the refrigerator or freezer for 30-60 minutes to set.
- Use the overhanging liner to lift onto a cutting board and cut into 8 bars or squares.
- Enjoy immediately or store for later.
Manal says
I have a question regarding how well these hold up at room temperature as you’ve stated. I can’t imagine they’d be firm enough (especially in summer) to be able to take with you on the go. Can you please advise before I make them
Janessa says
Hi Manal, they hold together for me pretty well at room temperature (my house is around 20 degrees Celcius). They key is processing them long enough that they have a dough-y texture in order for them to best hold together. Let me know how they turn out for you if you decide to make them!
Mary says
Hi.. I would like to try making these for my sister. Can I add ground walnuts and ground cloves to this mixture? If yes how many grams of walnuts could I add without affecting the texture?
Janessa says
Hi Mary! I would replace some of the nut butter 2:1 with walnuts if you use them. So if you add 1/2 cup of walnuts, reduce the amount of nut butter in the recipe to 1/4 cup. Or, if you have a scale, replace the nut butter 1:1 by weight (if adding 30 grams of walnuts, reduce the nut butter by 30 grams). Hope this makes sense. I think cloves could be pretty tasty- you'll have to experiment depending on how strong of a clove flavor you want, but you could probably add somewhere between 1/4 to 1 full teaspoon. Good luck and let me know how they turn out!