How to Make Sugar-Free Fit Bars at Home

For people who want to eat well and keep their energy up through the day, fit bars are a handy option. Many snack bars sold in shops contain refined sugar, additives and less healthy fats, so homemade bars without refined sugar can be a more wholesome choice.

So how do you make sugar-free fit bars at home, and which ingredients do you need? Here are some natural and tasty recipes. Note that dates, dried fruit and honey still contain natural sugars.

Why make sugar-free fit bars?

• Natural sweeteners are used: they are sweetened with ingredients such as dates, dried fruit, honey or molasses.
• No refined sugar: they use natural fruit sugars instead, although these still count towards your sugar intake.
• Rich in fibre: they can help you feel full for longer and support gut health.
• Good sources of protein: nuts and seeds contribute protein.
• Healthy fats: they are made with nuts and fats such as coconut oil.

Now let us look at some tasty and practical fit bar recipes.

1. Five-ingredient date bars

Calories: 1 bar is approximately 120 kcal
Fibre: approximately 4 to 5 g

Ingredients:

• 10 dates (stoned)
• 1 cup (about 200 ml) rolled oats
• 1 tablespoon unsweetened peanut butter
• 1 tablespoon cocoa
• 2 tablespoons crushed walnuts or almonds

Method:

1. Soak the dates in hot water for 10 minutes, and once soft, blend them in a food processor.
2. Add the oats, peanut butter, cocoa and walnuts and mix.
3. Spread the mixture in a flat dish and press down firmly.
4. Chill in the fridge for at least 2 hours, then slice and serve.

Tip: for a bar with more protein, add 1 tablespoon of chia seeds.

2. No-bake chocolate and almond bars

Calories: 1 bar is approximately 130 kcal
Fibre: approximately 5 g

Ingredients:

• 1 cup rolled oats
• Half a cup crushed almonds
• 10 dried figs (stalks removed)
• 1 tablespoon coconut oil
• 1 dessert spoon cocoa
• 1 teaspoon cinnamon

Method:

1. Soak the figs in hot water and, once soft, blend them in a food processor.
2. Add the almonds, oats, coconut oil and cocoa and mix well.
3. Spread the mixture in a dish and press down firmly.
4. Rest in the fridge for 2 hours, then slice.

Tip: if you would like it sweeter, add 1 tablespoon of maple syrup.

3. Baked hazelnut granola bars

Calories: 1 bar is approximately 150 kcal
Fibre: approximately 6 g

Ingredients:

• 1 cup rolled oats
• Half a cup crushed hazelnuts
• Half a cup raisins or dried apricots
• 2 tablespoons honey or molasses (pekmez)
• 1 tablespoon coconut oil
• 1 teaspoon cinnamon

Method:

1. Mix all the ingredients in a bowl.
2. Spread the mixture on a baking tray lined with baking paper.
3. Bake at 180°C for 15 minutes.
4. Once cool, slice and serve.

Tip: for a crunchier texture, bake for 5 minutes longer.

4. Peanut butter and chia seed energy bars

Calories: 1 bar is approximately 140 kcal
Fibre: approximately 5 g

Ingredients:

• 1 cup rolled oats
• A quarter of a cup chia seeds
• 1 tablespoon unsweetened peanut butter
• 5 dates
• Half a cup milk (almond or coconut milk works well)

Method:

1. Soak the dates in hot water and blend them in a food processor.
2. Mix all the ingredients well in a bowl.
3. Press the mixture into a flat dish.
4. Chill in the fridge for at least 3 hours.

Tip: for extra protein, add 1 tablespoon of ground flaxseed.

5. No-bake vegan chocolate bars

Calories: 1 bar is approximately 160 kcal
Fibre: approximately 6 g

Ingredients:

• 1 cup rolled oats
• Half a cup cocoa
• A quarter of a cup coconut oil
• 2 tablespoons agave or maple syrup
• 1 tablespoon walnuts or almonds
• 1 teaspoon vanilla extract

Method:

1. Mix all the ingredients in a bowl.
2. Press the mixture into a mould.
3. Chill in the fridge for at least 3 hours, then slice and serve.

Tip: add desiccated coconut for a crunchy texture.

Enjoy snacks made with healthier ingredients

Homemade fit bars are made with natural, nourishing ingredients, so they can be a wholesome and tasty snack.

• They contain no refined sugar or additives.
• They give you energy and can help you feel full for longer.
• They can be eaten for breakfast or as a snack.

If you are looking for a healthy snack, try one of these recipes. Calorie and fibre values are approximate.

This article is for general information only; please consult your doctor and dietitian about your own situation.