If you’re looking for a whole-food snack bar that truly supports your child’s gut health, energy and focus — without protein powders, additives or ultra-processed ingredients — this recipe is for you.
These no-bake snack bars are one of my favourites to share with families in clinic because they’re:
- High in fibre and plant protein
- Naturally blood sugar–balancing
- Rich in healthy fats for growing brains
- Easy, fun and hands-on to make with kids
Each square provides approximately 9 g of fibre and 11 g of plant protein, making them ideal for lunchboxes, after-school snacks or a nourishing sweet treat.
Why These Bars Are So Powerful for Growing Bodies
1. Fibre for gut health & immunity
Chia seeds, hemp seeds, almond flour and dates provide a beautiful blend of soluble and insoluble fibre to support digestion, bowel regularity and a thriving gut microbiome — which is closely linked to immunity and mood.
2. Plant protein for growth & concentration
Rather than relying on protein powders, these bars use real food sources of protein to support muscle development, satiety and steady energy throughout the school day.
3. Healthy fats for brain development
Almond flour, chia and hemp seeds supply essential omega-3 and omega-6 fats, supporting cognitive function, memory and nervous system health.
4. Magnesium & polyphenols from dark chocolate
Using 80% dark chocolate adds magnesium for stress resilience and muscle relaxation, plus polyphenols that support gut health and reduce inflammation.
5. Blood sugar balance
Cinnamon, fibre and healthy fats work together to prevent blood sugar spikes and crashes — meaning fewer meltdowns and more consistent energy.
No-Protein-Powder Little Protein Bars
Ingredients (makes 6 bars)
Base:
- 1 cup almond flour
- 1/4 tsp sea salt
- 1/4 cup chia seeds, blended into a meal
- 1/4 cup hemp seeds, blended
- 1 tbsp crunchy peanut butter (or nut butter of choice)
- 1/4 cup pure maple syrup or raw honey
- 1/4 tsp cinnamon
Date “Jam” Layer (optional but delicious)
- 8 pitted dates
- 2–3 tbsp hot water
Chocolate Coating
- 1 block 80% dark chocolate, melted
Optional Toppings
- Coconut flakes
- Goji berries
- Pumpkin seeds
- Sesame seeds
Method
- Line a small baking pan or loaf tin with baking paper.
- In a large bowl, combine almond flour, salt, blended chia seeds, blended hemp seeds and cinnamon.
- Add the nut butter and maple syrup (or honey). Mix until a thick, sticky dough forms.
- Press firmly into the lined pan to form the base layer.
- Soak dates in hot water for 5 minutes, then smash or blend into a thick “jam.” Spread over the base.
- Refrigerate for at least 1 hour to set.
- Melt the dark chocolate gently.
- Remove from the fridge, cut into 6 bars (or small squares), dip in chocolate and add toppings.
- Freeze for 1 hour until fully set.
Storage
- Store in an airtight container in the fridge for up to 7 days
- Or freeze for up to 3 months for an easy grab-and-go snack
School-Friendly & Nut-Free Swaps
If your child’s school is nut-free, try these simple alternatives:
- Almond flour → Sunflower seed flour or oat flour
- Nut butter → Tahini or sunflower seed butter
- Hemp seeds → Pumpkin seeds or sesame seeds (blend first)
These swaps still deliver fibre, protein and healthy fats while staying school-safe.
Why I Recommend Snacks Like This in Clinic
Most protein bars marketed to children are ultra-processed, low in fibre and full of artificial sweeteners.
These bars support:
- Gut health and immunity
- Stable energy and focus
- Healthy growth and development
- Positive food relationships
They’re exactly the kind of nourishing, realistic snack I love teaching families to include in everyday life.
— Emily Barlow, Nutritionist
