Chocolate Nut & Seed Bars

Moms (and Dads) with multiples need a snack with some real staying power.

These healthy energy bars are a delicious snack (or dessert!) that can be fully prepared ahead of time and stored in the fridge or freezer for ultimate grab-and-go convenience.

Energy bars are all about nutrient and energy density, which means the mom-to-be in your life will get a lot of good stuff all wrapped up in a tiny package.

The ingredients used to make these Chocolate Nut and Seed Energy Bars are packed with nourishing compounds, like protein, fats, carbohydrates, vitamins, minerals, antioxidants, omega-3 fatty acids, and fiber.  We all need these nutrients, but mothers of multiples require even more.

One of these antioxidant-rich ingredients is chocolate, which luckily, may have some additional benefits for expectant mothers.  Along with being delicious, chocolate contains energy (primarily as fats), and even some magnesium and iron.

Eating chocolate during pregnancy has also been linked with a reduced risk for preeclampsia, a diagnosis that expectant mothers of multiples are typically at higher risk for.

When it comes to supporting babies-to-be, omega 3 fats are essential. These healthy fats are essential for overall wellness and also extremely important for healthy fetal brain development.

These energy bars contain both chia and hemp seeds, for two different plant-based omega-3 sources.

Busy expectant moms and new parents will love that these energy bars can be eaten quickly and without any plates/silverware.  (They’re so convenient!)

With these on hand, it’s also easy to avoid unhealthy convenience store snacks and fast food meals while running errands or traveling.

These energy bars (or a variation of them) are something that I always try to keep on hand for healthy snacking in my own home.  I love how easy they are – you can fully prepare them ahead of time and store them in the fridge for a week or in the freezer for a few months.  (But I guarantee they won’t last that long!)

The idea of these bars is also completely versatile – just keep the ratio of nuts/seeds to dried fruit about even and you can substitute with tons of different flavor combinations!

Serves: 8

Chocolate Nut & Seed Bars




20 MIN

Parents of multiples need real staying power. These delicious and nutritious bars will help navigate both tough pregnancies and those early weeks. Developed by Stephanie McKercher, these bars are a gift to new multiple moms everywhere.


  • 5 cup pitted dates, roughly chopped
  • 2-3 tbsp water
  • ⅔ cup almonds
  • ½ cup sunflower seeds
  • ¼ cup hemp seeds
  • ¼ cup oats
  • 2 tbsp chia seeds
  • 2 tbsp cacao nibs
  • 2 tbsp tahini
  • 1 tsp vanilla
  • pinch of salt


  • Add dates and water to food processor and process until broken down. Add remaining ingredients and pulse until mixture sticks when pressed together.
  • Line a small baking dish with parchment paper (optional) and press mixture into the dish with hand or back of spoon. Keep pressing until even and smooth.
  • Store in the freezer for about 20 minutes to set.
  • Remove parchment paper from dish and place dough on cutting board. Cut into 8 rectangular pieces and enjoy.


  1. Triche EW, GRosso LM, Belanger K, et al. Chocolate consumption in pregnancy and reduced likelihood of preeclampsia.  2008 May;19(3):459-64. Accessed 6/9/16.
  2. Goodnight W, Newman R, Society of Maternal-Fetal Medicine. Optimal nutrition for improved twin pregnancy outcome.  Obstet Gynecol. 2009 Nov;114(5):1121-34. Accessed 6/6/16.
  3. Rombaldi Bernardi J, de Souza Escobar R, Ferreira CF, Pelufo Silveira P. Fetal and neonatal levels of omega-3: effects on neurodevelopment, nutrition, and growth.  2012;2012:202473. Accessed 6/6/16.

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