Snack — Recipe 34 of 60
Cashew & Oat Energy Bars with Dark Chocolate
A rich, indulgent energy bar that feels like a treat but is built entirely from whole food ingredients. Dark chocolate and cashews are a classic combination for good reason — the bitterness of the chocolate perfectly complements the natural sweetness and creaminess of the cashews. Make a full batch and keep them in the fridge for the entire week.
Nutrients (per serving)
- Calories
- ~260kcal
- Protein
- ~10g
- Carbs
- ~28g
- Fat
- ~14g
Ingredients
What you need
- 0150g split cashews, roughly chopped
- 02150g rolled oats
- 031 tbsp black chia seeds
- 042 tbsp pumpkin seeds
- 052 tbsp sunflower seeds
- 0650g dark chocolate (70% or higher), roughly chopped or chips
- 073 tbsp honey or maple syrup
- 082 tbsp cashew butter or peanut butter
- 092 tbsp coconut oil, melted
- 101 tsp vanilla extract
- 111 pinch of salt
- 121 pinch of cinnamon
- 132–3 tbsp water to bind if needed
Instructions
How to make it
- 01
Toast cashews in a dry pan over medium heat for 3–4 minutes until golden and fragrant. Set aside to cool completely.
- 02
Toast pumpkin seeds and sunflower seeds in the same pan for 3 minutes until golden. Set aside.
- 03
In a large bowl combine rolled oats, chia seeds, toasted cashews, toasted seeds, salt and cinnamon. Mix well.
- 04
In a small saucepan warm honey, cashew butter and coconut oil over low heat, stirring until fully combined and liquid.
- 05
Pour warm mixture over dry ingredients along with vanilla extract and mix thoroughly until everything is evenly coated.
- 06
Let the mixture cool for 5 minutes then fold in dark chocolate pieces — adding chocolate while mixture is too hot will melt it completely.
- 07
Add water one tablespoon at a time if mixture feels too dry to press together.
- 08
Line a rectangular container or baking tray with parchment paper and press mixture firmly and evenly inside. Press very hard using the back of a spoon or your hands — the more compact the better.
- 09
Refrigerate for at least 3 hours or overnight until completely firm.
- 10
Remove from container and cut into 8 equal bars using a sharp knife warmed under hot water for cleaner cuts.
- 11
Wrap individually in parchment paper and store in the fridge for up to 10 days.
The science
Why it's good for you
Cashews are nutritionally unique among nuts because of their exceptionally high magnesium content — essential for over 300 enzymatic reactions in the body including muscle contraction, protein synthesis and energy production. Dark chocolate at 70% or higher is rich in flavonoids, powerful antioxidants that support cardiovascular health, reduce inflammation and improve blood flow to the brain. Combined with oats for sustained energy, chia seeds for omega-3 fatty acids and a full spectrum of seeds for micronutrients, these bars deliver genuine nutritional value alongside their indulgent flavor. A smarter, cleaner version of the chocolate bar that your body will actually thank you for.