Dishing Up the Dirt

Sprouted Nut & Seed Granola Bars

Folks, we’ve officially made these granola bars three times in the past two weeks and I can honestly say, we’re addicted! My two-year-old is the biggest fan and I love that these are made with sprouted nuts and seeds for easier digestion and the best part is that they’re sweetened with dates so there’s no refined sugar. These are something I feel really good about serving my little one and have loved having on hand throughout the week. I think they’ll last a long while too, but we fly through them so fast that I haven’t seen what happens after a week on the counter. I’d imagine these would last up to a full month in the fridge, but I can’t confirm that just yet.

I know I’ve mentioned in the past that I strive to have snacks and meals that meet the “FFP” model (fat, fiber, protein) so that blood sugar stays stable after meals and snacks. Of course that doesn’t always happen but it’s something I keep in mind when deciding what to serve my little girl throughout the day. I know what happens if she’s had too much sugar and carbs and not enough fat and protein (hello meltdown central!) so keeping that “FFP” framework in mind has really helped when it comes to meal and snack planning each week. These bars fit the bill as they are loaded with plenty of fat, fiber and protein. They’re awesome thrown into a lunchbox for daycare or simply in a backpack out in the farm field. We’ve played around with spices and my favorite version to date is vanilla and cardamom. Feel free to swap out the cardamom for cinnamon if you wish (which we’ve made and I think is also really tasty!)

I hope you all love these bars as much as we do! You can find sprouted nuts and seeds at a lot of grocery stores or specialty stores these days. We really love supporting Lark Ellen Farm. They have a lot of sprouted nuts and seeds to choose from.

A few things to keep in mind. Depending on the size of pan you use the baking time might be a bit longer if the bars are in a smaller pan and as a result are thicker. These granola bars or on the “softer” side and less crispy (which I personally love and they make for easier eating for a toddler) The bars do firm up a bit after you remove them from the oven so let them rest for an hour or so before cutting (of course you must take a tiny corner piece while the bars are warm just to have a taste test!) But after an hour or two on the counter they’ll be slightly firmer and easier to slice. If you prefer a crispier granola bar bake them in a larger pan and smooth the mixture out so that it’s thinner. If you really want to get serous about your granola bar making I’ve heard great things about these granola bar molds that have great reviews! However, I’m happy enough with the result from a regular baking pan that I think I’ll stick to that now.

With all of that in mind, grab your favorite baking helper and have fun making these tasty bars (my toddler loves taste testing the batter and so do I!) This is definitely a fun recipe to get you little ones involved in.

Happy granola bar making everyone!

Sprouted Nut & Seed Granola Bars

Prep Time: 10 minutes    Cook Time: 30 minutes    Serves: 12-18 bars depending on pan

  • 1/2 cup Medjool dates, pitted (about 5 large dates)
  • 1/2 cup boiling water
  • 1 cup sprouted walnuts
  • 1 cup sprouted cashews
  • 1/2 cup sprouted sunflower seeds
  • 1 cup unsweetened shredded coconut
  • 3 Tablespoons coconut oil
  • 2 Tablespoons almond butter
  • 2 teaspoons vanilla extract
  • 1 teaspoons ground cardamom
  • 1/2 teaspoon fine sea salt


  1. Preheat the oven to 325F and line an 8X8 or 9X9 baking pan with parchment paper.
  2. Place the dates in a bowl with the boiling water and set aside to soak for about 10 minutes.
  3. While the dates soak, place the nuts, seeds and coconut in the bowl of a food processor and pulse until they become a fine mixture.  Pour the mixture into a bowl and set aside.
  4. Add the soaked dates to the bowl of the food processor along with 1/4 cup of the soaking liquid, the coconut oil, almond butter, vanilla extract, cardamom and salt. Blend until a paste has formed.
  5. Add the date mixture to the bowl with the nuts and use a wooden spoon to mix well.
  6. Spoon the mixture into the prepared pan. Lay another layer of parchment on top and press down until it's an even layer and smoothed out (really smooth it out and press firmly as this will help prevent them from crumbling). Remove the top layer of parchment.
  7. Place the granola bars in the oven and bake for 30-40 minutes or until golden brown. Remove from the oven and gently lift the parchment paper out of the pan and directly onto a cooling rack. Let the bars cool for about 1 hour to firm up even more. Slice into bars and store at room temperature in a sealed container for 5 days or store in the fridge for 3-4 weeks (maybe even longer).


*Cooking times will very from kitchen to kitchen

Leave a Reply

5 thoughts on “Sprouted Nut & Seed Granola Bars

  1. Candy Blash says:

    Sounds delicious and energizing. Can you recommend a substitute for the walnuts?

    1. Andrea says:

      Any nut will work! Hazelnuts, almonds, or macadamia nuts would be equally delicious!

  2. Emily says:

    Curious if soaking the nuts overnight at home would achieve a similar goal of improving digestion/nutrient intake?

    1. Andrea says:

      It definitely would help with improving digestion! Just rinse and dry thoroughly before proceeding with the recipe!

  3. viv says:

    Is it possible to leave out the coconut?

Sign up

Fresh recipies delivered to your inbox!