Cranberry Seed Bars

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Bust through that midday energy slump with these scrumptious homemade energy bars!

gluten free foods: cranberry seed bars

Our cranberry seed bars are an easy to make energy bar featuring date syrup as the base. Fresh cranberries, grated ginger, and orange zest brighten up the density normally found in a seed based bar. The good news? With all that flavor and nutrition, just one bar takes off the edge and satisfies immediate cravings. In reality, energy bars in a wrapper are not as good as they seem. Instead of bashing a food source that seriously helps people through energy slumps, we offer a homemade version. With this in mind, homemade is always tasty and healthier.

Seeds Are Super Snacks

These yummy seed bars make a delightful on-the-go snack!

Most of us realize we should add more greens into our lives, and as a whole, we’re getting better. Equally important, though, are the nutrients found in seeds. Magnesium, for one, is a mineral that doesn’t get enough air-time, and it should. As an electrolyte that serves many functions, most Americans don‘t get enough magnesium in their daily diet. In a word, magnesium allows enzymes to function properly. Because of its role in over 300 reactions in the body, it’s pretty safe to say a little more would do you good. 

Cranberry Seed Bars With No Refined Sugar

Make these homemade snacks to save yourself money!

Lately it seems like the humble date is getting a lot of attention, and for extremely good reason. If you are following your macronutrient intake on a fitness app, you might notice a deficiency in potassium. Potassium is yet another electrolyte that helps with heart function. It also is responsible for building up muscle and protein. So, yes, although dates seem high in sugar, all the other wonderful benefits they provide are worth working into your macros. Most significantly, the sugar found in date syrup is unrefined and full of wholesome nutrients. Now is the time to try these energy bars!

Also low in sugar are fresh cranberries. Of all fruits, cranberries have the least amount of sugar. Paired with dates, cranberries marry sweet with bitter and provide a bright mouthfeel. Add some orange zest and fresh ginger, and the balance in these seed bars is perfect. 

Slow Roasted Energy Bars

If you're looking for the perfect snack for fall-- this is it!

After blitzing the fruit in the food processor to make a base, the energy bar needs roasting. Following a good hand mixing, pour the mix into a parchment lined pan and bake for 45 minutes. Check at the 25 minute mark, and reduce the heat to 300 degrees if the edges are browning too much. Ideally you want a nice golden brown color. Once removed from the oven, leave the energy bars out to crisp up in the open air for a few hours.

Cranberry seed bars keep best in a covered container in the pantry. When breakfast seems like an afterthought, these bars save the day and then some. Wrap them up and throw them in your bag to prevent hanger and stave off junk food cravings. Your body and peace of mind will thank you.

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Cranberry Seed Bars

These super-seeded cranberry bars are perfect for breakfast or snacking
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Yield 12 People
Serving Size 1 Bar
Course Breakfast, Snack
Cuisine American


  • 1/2 cup cranberries fresh is best, dried is fine
  • 1 tablespoon grated ginger
  • 1 tablespoon orange zest
  • 1/2 cup pepitas (unshelled pumpkin seeds)
  • 1/2 cup sunflower seeds raw
  • 1/2 cup coconut flakes unsweetened
  • 1/4 cup chia seeds
  • 1/4 cup flax seeds
  • 1/4 cup hemp hearts or sesame seeds
  • 1/2 cup date syrup


  • Line an 8 x 8 inch pan with parchment paper.
  • Combine cranberries, ginger, and orange zest in a food processor and blend until a paste is formed. One minute. If using dried cranberries or none at all, skip this step and combine ginger and orange zest with seed mix. In a big bowl, combine pepitas, sunflower seeds, coconut flakes, chia seeds, flax seeds and hemp hearts. Add cranberry mix to the bowl and mix well.
  • Warm date syrup for 30 seconds to a minute in the microwave.
  • Stir by hand the seed mix with cranberry mixture until it comes together.
  • Pour date syrup over the mix and stir well.
  • Bake for 45 minutes at 320 degrees. The color should be golden brown. Cool to room temperature and slice into four sections then cut those into thirds. 12 pieces total.


Fresh cranberries are usually available in the autumn and winter. Because they are so affordable, you can freeze the cranberries to keep during summer months. 

Nutrition Information

Serving: 1Bar | Calories: 136kcal | Carbohydrates: 6g | Protein: 5g | Fat: 11g | Saturated Fat: 3g | Trans Fat: 1g | Sodium: 4mg | Potassium: 139mg | Fiber: 4g | Sugar: 1g | Vitamin A: 154IU | Vitamin C: 2mg | Calcium: 45mg | Iron: 2mg |
SmartPoints (Freestyle): 5
Keywords dairy-free, Gluten-Free, High Protein

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Don’t feel like baking? These No-Bake Fruit Energy Bars are the bomb for breakfast. Try Quinoa Protein Bars if chocolate is a non-negotiable ingredient in your favorite energy bar.

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Alison Borel

Alison Borel came into the culinary world by owning and operating three family restaurants with her husband in San Diego. During that time, she tested, wrote, and taught all the recipes used by her team. She also led cooking classes for small groups. Familiar with vegan and vegetarian cuisine from working in an organic cafe and camp, her preference lies in a plant-based whole foods diet. Alison knows eating for longevity and nutrition not only tastes good, but feels good too.

More by Alison


    1. Margaret, Pepitas are pistachios. You can usually find Date Syrup in the organic section of grocery stores or on Amazon. Or, find the recipe on our site. Hemp hearts are the same as hemp seeds.

      Hope this helps.

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