Pumpkin Seed Butter Energy Bars
These simple no-bake bars are gluten-free, wheat-free, dairy-free, and contain no added sugar. They are made with protein-rich pumpkin seed butter and quinoa to provide a healthy, sustained energy boost. These bars are perfect for an on-the-go breakfast or just as a lightly sweet snack to get you through the afternoon.
Pumpkin Seeds are an excellent source of Omega-3 fatty acids, an important healthy fat. Pumpkin seeds are also known to have anti-fungal, anti-viral and anti-parasitic properties. Omega-3s are a vital component of healthy brain and thyroid function. They also help to combat depression and other symptoms of Candida-related inflammation, such as skin conditions.
This recipe has a long list of healthy ingredients. The coconut milk, ginger, coconut oil, and cinnamon all have antifungal properties. There is lots of fiber and flavor from the coconut and chia seeds, plus a hint of sweetness from stevia.
These Pumpkin Seed Butter Energy Bars are a really filling, satisfying snack. You can make them in bulk and keep a batch in the fridge or freezer for when you get hungry in between meals!
- ½ cup pumpkin seed butter
- ½ cup cooked quinoa
- 1 tsp. pumpkin pie spice (recipe below)
- ¼ cup unsweetened shredded coconut
- 2 Tbsp. chia seeds
- ¼ cup coconut milk
- 1 tsp. alcohol free vanilla
- ½ tsp. powdered stevia
- 2 Tbsp. coconut oil, melted
- ¼ cup coconut flakes
- Brush the sides and bottom of a loaf pan with a bit of melted coconut oil, then line pan with parchment paper, set aside.
- In a small bowl, add coconut milk, alcohol free vanilla and powdered stevia, whisk to combine, set aside.
- In the bowl of a food processor, add cooked quinoa, pumpkin seed butter, pumpkin pie spice, unsweetened shredded coconut and chia seeds, process until combined. Add coconut milk mixture, again process until combined. Lastly, add coconut oil and process until just combined.
- Press bar dough into prepared loaf pan, sprinkle with toasted coconut flakes, pressing flakes gently into dough.Place bar dough in freezer until set, about hour. Lift dough out of loaf pan with parchment paper, slice into bars. Store bars in a tightly sealed container in refrigerator or freezer.
- To make your own pumpkin pie spice, put one tablespoon ground cinnamon, 2 teaspoons ground ginger and a half teaspoon ground nutmeg into a small jar with a tight fitting lid, shake well. Save unused portion.
- To toast coconut flakes, place them on a baking sheet at 350 degrees F (177 degrees C), for about 5 to 6 minutes or just until flakes begin to color.
Nutritious, tasty snacks like this are what the Candida diet is all about. If you’re looking for more ideas, check out our Ultimate Candida Diet program. It includes more than 100 tasty recipes for every meal and every stage of the Candida diet.
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My partner doesn’t react well to coconut oil. Any ideas on substitutions? This looks delicious!
Coconut oil works well in this recipe because it solidifies at lower temperatures. I’m not sure how alternatives like olive oil or avocado oil would work. Give them a try, but be aware that you might not get the same consistency as with the coconut oil.
I am not sure if I can find pumpkin seed butter. Would almond butter do the job if I can’t find it?
Yes, that should work!
Could I make this recipe during my phase two? I own both the cookbooks but I still like to use recipes on this website but I don’t know which ones can I use during my phase two.
These are so stinkin’ good! Super satisfying and yummy. Next time I make them, I’m going to up the spice content for even more flavor. I have been craving something to fill the dessert void in my life lately (I’m off of all sugar, including all grains and fruit, to fend off some parasites), and this really hit the spot.
If it’s useful — I wound up making my own pumpkin seed butter by just soaking 3 c. seeds in salt water for about 8 hours, dehydrating them on low in the oven for 24 hours, then just running them in the food processor for several minutes. It made enough for the recipe, with leftovers for spreading.
Thank you for such great recipes — I did your Candida diet about two years ago, but I still come back to these recipes several times a week.
I have a big question about this recipe. I made this Friday evening for my dads lunches for work and he told me that they were way too bland and had no flavor. I ran out of organic pumpkin seeds, so I added organic sunflower seeds to make the nut butter for the recipe.
There was no taste at all to them. They are too bland and I’m not sure why. I followed the recipe, minus the substitute in the nut butter. I rest was exact to the recipe. I only use organic stevia powder and liquid stevia in baking now. I’ve been preparing my body for this major Candida cleanse and my parents and I plan to get the set this weekend, so we can get started on it in the next week or two. Any tips and suggestions would be greatly appreciated. Thank you so very much for your feedback and your time. Have a great day.
Hi Melody, did you include the pumpkin pie spice, vanilla, and stevia? They have lots of flavor if you make them right. Maybe increase the amount of vanilla, spices and stevia that you are using?
Again, thank you from this runner in Nashville…another recipe that I’m super impressed with & so glad I made. So I did substitute Almond Butter for the Sunflower Seed Butter (mostly due to cost). BUT…I was still so impressed. I just have one question….how are you guys storing these? I made one recipe but will only be needing them on weekends, as I don’t usually have this during the week for just my shorter runs or workouts. Please advise…and thanks. 😉
You can store them in the fridge or, if you find that they’re melting in the fridge, the freezer too. Glad you like the recipe!
I’ve made these twice, yum! We keep them in the freezer, they are kind of like ice cream bars that way and refreshing actually ! I did sneak unsweetened bakers chocolate instead of spice just to see how they would turn out and it was pretty good too
I just made these with almond butter and almond extract instead of pumpkin butter and vanilla. I added about a 3/4″ chuck of fresh ginger and 1/4 of a whole nutmeg with some cinnamon as the spices and the rest of the regular recipe ingredients. I used two tiny (1/16th inch?) spoons of Now brand Better Stevia powder (the tiny spoon comes in the container – you have to remove the lid to see it.) They taste fabulous! Thanks Lisa for another “guilt-free” candida recipe!! 🙂
Oh, and I forgot to add that I only used unsweetened coconut flakes as I didn’t have shredded coconut.
Really enjoyed these! Such a versatile recipe. I loved them best right out of the mixer before chilling:-)
The first time I used sunflower seed butter, since that’s just what I had.
And the second time, I made them coconut -almond -chocolate bars ( a little off diet, but still sugar free and I’m starting to include some other things now):
I left out the pumpkin pie spice, substituted the pumpkin seed butter for almond butter, and added a couple tablespoons of unsweetened cocoa powder. I love the coconut flavors already there. And I also used xylitol instead of stevia. Yummy!!
I was a little disappointed by these. They are fine when frozen, but if you want to pack them for a snack, they become oily dough when out of the freezer too long – making them pretty impractical to pack in lunches. It seems to me that what holds these together as “bars” is the coconut oil (which is solid when frozen or cold). Might be good to mention on the recipe that they should be eaten semi-frozen or cold.
Hi Suzanne, thanks for the comment. You’re right that these need to be kept cold until you eat them. Step 4 mentions that you should keep them in the refrigerator or freezer. You can say the same for most home-made bars that contain oils or nut butters.
The recipe sounds great. Should I use canned coconut milk or thin dairy milk alternative?
The canned version
I have a question about the vanilla! It says an alcohol free one, but they all have sugar. Is this a problem for phase two of the diet? I just can’t find any alcohol and sugar free brand in Spain, where I currently live.
Could you give me some advice on that, please?
Thanks a lot!
Get the one with alcohol, rather than the one with sugar!
Nuts and seeds are very high in oxalates, and candida also makes oxalates so if you have a high diet in oxalates then it won’t be good. But if you have a strong gut then they won’t be any deal because the good bacteria will eat it up. So a little bit is fine but people with candida shouldn’t overload on them.
If I don’t have coco flakes can I just use more shredded coconut?
Yes, as long as they’re not sweetened