No Bake Cashew Energy Bars (V, GF, Oil-Free)

Need an energy boost? These vegan, no-bake cashew energy bars are the reliable snack to keep you going throughout the day. Learn how to make the gluten-free, oil-free bars here (with variations included).

A Nourishing No Bake Energy Snack

If your get up and go just got up and went (Schoolhouse Rockreference– anybody? ), you may want to reach for one of these satisfying no bake cashew energy bars.

After a long run, or frankly, just a long day, I need a serious dose of carbohydrates to refuel or else I risk terrorizing the city. Anyone else get that hungry? It’s far too straightforward to reach for something starchy or bread-y, so it’s doubly important for me to keep some nourishing snacks on hand to tame my hunger beast and pump me up for the next round of activities. Like a swim. Or dishes. Or driving a pack of 10-year-olds to summer camp.

These energy bars. High in fiber, fruit-sweetened, and seriously tasty (buttery cashews + caramel-like dates), they fit the I-need-carbs-now-or-someone-is going-to-get-hurt requirements to a T.

They could not be easier to make, too, with no baking required.

Recipe Benefits

• Vegan (egg-free, dairy-free)
• Gluten-free
• Oil-free
• No bake
• 4.8 grams protein per bar
• 3.8 grams fiber per bar
• Pressed into a muffin tin (so that no cutting is required)

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

• Smooth cashew butter (see notes of options)
• Rolled oats (certified gluten-free, as needed)
• Flaxseed meal
• Pitted dates (such as medjool dates or deglet noor dates)
• Roasted cashews
• Dried berries (e.g., goji berries, dried cranberries, dried cherries or dried blueberries)

You will also need a small amount of water (I use filtered tap water) and optional salt.

What are Goji Berries?

I love adding goji berries to energy bars. Have you tried them? If not, this is a plain way to experiment with their flavor, and (as I note below), you only need a small portion.

Native to Tibet, they have gotten a good deal of buzz in recent years because they are considered to be one of the most nutrient dense fruits in the world. For example, they have the highest concentration of protein of any fruit, are packed with vitamin C, have fifteen times the amount of iron found in spinach, and areantioxidant powerhouses.

I like them as an option for dried fruit ,in general, because they are relatively low in sugar for dried fruit, plus they have a unique earthy, fruity flavor. Nevertheless, please feel free to make these pucks with other dried fruit. I have options listed in the notes below.

Step by Step Instructions

Note that the complete instructions are also in the recipe card below.

• Line 6 cups of a standardmuffin tinwith silicone liners (or paper liners, or foil liners).
• Place the dates in asmall bowland cover with hot (not boiling) water to cover. Let stand 10 minutes and then drain.
• In afood processor, process the oats into a fine flour. Add drained dates; process until blended. Add theflaxseed meal, nut butter, 1 tablespoon water and optional salt. Process until blended into a cohesive “dough.”
• Remove the cashew mixture from processor and divide into 6 equal pieces. Roll each piece into a ball and press each into a prepared muffin cup.
• Sprinkle the cashews and goji berries equally over dough and then press firmly into a surface of dough. Refrigerate at least 30 minutes (until firm) before removing from tin).

Toppings Tip

One of my tricks for any no bake energy bars recipe like this is to make thestir-ins(in this case, cashews and goji berries)press-ins(toppings).

You get the visual appeal of star ingredients sitting right on top, it’s easier to ensure those same ingredients in every bites, and you can keep the quantities to a minimum (cheap and lean!). You can use this technique for cookies and bars of all kinds (it’s especially handy with chocolate chips).

FAQ

• Can I make these without a muffin tin (e.g., freeform)?Yes! Press the cashew mixture into an even layer (about 6 inches by 4 inches, 1/2 inch thick) on a piece of parchment paper, wax paper, or plastic wrap. Add the cashews and berries. Chill in the fridge until firm and then cut into 6 equal bars.
• Can I make these into energy bites / energy balls?Yes! Add the berries and cashew directly to the dough.Divide the cashew mixture into 12 to 16 equal portions and roll into balls.
• How should I store the energy bars?Store the energy bars in an airtight container at cool room temperature for 3 days, the refrigerator for up to 2 weeks. I do not recommend freezing the bars.
• What can I use in place of cashew butter?You can substitute an equal amount of smooth natural peanut butter,almond butter, sunflower seed butter,pumpkin seed butter, tahini, orcoconut butter(not coconut oil) for the sunflower seed butter.
• Can I substitute different nuts or seeds in place of the cashews?Yes. Use an equal amount of roasted peanuts, chopped roasted almonds, roasted green pumpkin seeds (pepitas) or roasted sunflower seeds in place of the cashews.
• Is there an alternative to the flaxseed meal?Yes. Use 2 tablespoons of finely ground chia seeds, or 2 more tablespoons of ground oats.
• What can I use in place of the dried fruit? You can use an equal amount of:
  • Dark chocolate chips or chunks (or add a melted chocolate topping or drizzle)
  • Other chopped dried fruit (e.g., dried apricots, prunes, or raisins)
  • 1 to 2 tablespoons of cacao nibs
  • Replace the dried fruit with more nuts or seeds

Enjoy the energy!