Fruit and Nut Bars

Makes 8 servings

Grab-n-go snacks are a must to keep going all day. These gluten-free, corn-free, dairy-free and vegan fruit and nut bars are easy to make and packed with nutrition.


  • 50 hazelnuts, raw
  • ½ cup sunflower seeds, raw
  • 15 prunes, dried, pit removed
  • 15 seedless dates
  • 10 figs, raw or dried preferred
  • ⅓ cup cacao powder, plus 2 tablespoons, raw


In a food processor, blend the hazelnuts and sunflower seeds into a fine mixture. Place mixture in a large bowl. Next, add the prunes, dates and figs to the food processor and blend until they start to form a ball.

Place the fruit in the bowl with the nuts and mix well by hand. Slowly add the ⅓ cup cacao powder and knead it into the mix.

Gently sprinkle the 2 tablespoons of cacao powder evenly on the bottom of a baking dish to form a thin layer, which will help prevent the bars from sticking. Place the mix into the square baking pan and push evenly to fill the dish. I used an empty mason jar to help roll it to all edges. Slice and enjoy.

Nutrition Analysis: 450 cal, 14 g fat, 0 mg chol, 0 mg sodium, 84 g carbs, 17 g fiber, 52 g sugar, 7 g protein.

Laura Hahn Carroll, author of the cookbook Around the Word One Gluten-Free Meal at a Time, is a regular contributor to Gluten-Free Living. She also blogs about gluten-free food at

Photo by Angela Sackett.