No Bake Oat Bars

April 20, 2017

Healthy Oat Bars

Oats are an excellent source of carbohydrate, protein and fibre and these are so much nicer than shop bought versions. Healthy oat bars are perfect as a mid-morning or afternoon snack and these are great for adults and children and they are free from dairy and refined sugars too!

No Bake Oat Bars

Healthy Oat Bars – Key Nutrients

Oats – Oats are a fantastic source of energy and help towards your daily fibre intake. Oats are rich in beta-glucan, a soluble fibre which helps to make them beneficial in lowering cholesterol and heart disease.

Dates – Dates add some unrefined sugar sweetness to this recipe, but not only that they have some health benefits too. Did you know that dates have anti-oxidant, anti-microbial and anti-inflammatory qualities? Well they really do.

Pumpkin Seeds – Adding some crunch to this recipe, pumpkin seeds offer many nutritional benefits. They are a fantastic source of protein, fibre and both polyunsaturated and monounsaturated fats. They also contain calcium, iron, magnesium and zinc.


No Bake Oat Bars

Prep Time 10 minutes
Total Time 40 minutes
Servings 10 slices


  • 1.5 cups oats (I use rolled oats)
  • 13 pitted dates
  • 2 tbsp desiccated coconut
  • 2 tbsp pumpkin seeds
  • 1 heaped tbsp ground flax seed
  • 1 heaped tbsp almond butter


  • Soak dates in water for 5-10 minutes.
  • Whilst dates are soaking add all other ingredients to a food processor.
  • Once soaked, remove the stones from the dates and add dates to the food processor.
  • Blend until you have an even consistency and all ingredients are mixed together.
  • Line a baking tray with baking paper and press the mixture down firmly until it is completely flat.
  • Place in the freezer for 30 minutes and then remove and cut into slices. Store in the fridge.


Essential Equipment

Food processor
Baking tin


Soaking dates helps them to blend easier. If you have more time you can soak for longer.
You can make these gluten-free by buying gluten-free oats.

Find your Ingredients

Oats – in the cereal section and also health foods aisle
Desiccated coconut – baking aisle
Dates – fruit and veg aisle
Pumpkin seeds (also sometimes called pepitas) are found with nuts in the baking aisle
Ground flaxseed – health food aisle
Almond butter – with spreads or health food aisle

Course Snacks

Need some more healthy snack inspiration? You might like to try these;


Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email for further details. 


Daou, C & Zhang, Hui 2012, ‘Oat Beta-Glucan: Its role in health promotion and prevention of diseases’, Comprehensive Reviews in Food Science and Food Safety, vol. 11, no. 4, pp. 355-365,
Rahmani, AH, Aly, SM, Ali, H, Babiker, AY, Srikar, S & Khan, AA 2014, ‘Therapeutice effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity’, International Journal of Clinical and Experimental Medicine, vol. 7, no 3m pp. 483-491,

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  • Reply Gill Bedingham March 7, 2018 at 11:17 am

    Hi I like the look of the No bake Oat Bars recipe and wondered if you can tell me how many grams of oats equals 1.5 cups?

    • Reply Amy Savage May 17, 2018 at 10:03 am

      Hi Gill, so sorry I haven’t responded sooner, its approximately 120 grams of oats 🙂

  • Reply Shelia Renee Ward April 1, 2020 at 7:12 pm

    Is it possible to add milk instead of eater to the pre workout smoothie? Or what diary alternative would you recommend?

    • Reply Amy Savage April 13, 2020 at 5:14 am

      Hi Shelia, thanks for your question. You can add any milk of your choice either plant-based or dairy. Most milks will contain fat, so just note that fat slows digestion, so just allow plenty of time to digest before your workout.

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