These Sweet Potato Energy Bars are made with leftover cooked sweet potato, nuts, seeds, dates, and warming spices. They're easy to make, naturally vegan, and have no added sugar.
Course Breakfast, Dessert, Snack
Cuisine gluten-free, vegan
Prep Time 15 minutesminutes
Freezing Time 2 hourshours
Total Time 2 hourshours15 minutesminutes
Servings 16bars
Calories 183kcal
Author Stephanie McKercher, RDN
Equipment
Food processor or blender (see note)
8 x 8-inch baking dish
Parchment paper
Ingredients
12datespitted and chopped
1cupchopped pecansor pecan pieces
1cupchopped walnutsor walnut halves and pieces
½cupmashed sweet potato (see note)
¼cuppumpkin seedsalso called pepitas
¼cupunsweetened shredded coconut or coconut flakes,toasted if desired (see note)
2teaspoonsground cinnamon
1teaspoonpumpkin pie spice
1teaspoonvanilla extract
½teaspoonsalt
Optional toppings:
2tablespoonspumpkin seeds(also called pepitas)
2tablespoonsunsweetened shredded coconut or coconut flakes,toasted if desired (see note)
Instructions
Add dates, pecans, walnuts, mashed sweet potato, pumpkin seeds, coconut, cinnamon, pumpkin pie spice, vanilla, and salt to a blender or food processor container. Pulse until the mixture is broken up into small pieces and sticks together when you press it between your fingers. You may need to pause to scrape the edges of the container with a spatula and stir the mixture for even blending.
Line an 8x8-inch baking pan with parchment paper. (This makes it easier to pull out the bars once they're frozen.) Transfer the mixture to the pan and press firmly with your hands or a spatula to help the bars stick together.
Press additional pumpkin seeds and coconut flakes on top of the mixture if desired.
Cover and freeze for 2 hours, or until set.
Remove the pan from the freezer and pull out the parchment paper to remove the bars from the pan. Transfer the mixture to a cutting board and slice into 8, 12, or 16 pieces (depending on desired size).
Notes
To prepare mashed sweet potato:Stovetop method: Slice sweet potato in half and transfer to a pot. Cover with water and bring to a boil. Boil for 25 minutes, or until the sweet potato is tender. (It should be very easy to pierce with a fork.) Drain and allow the sweet potato to cool. Once cool enough to handle, peel off the skin and use a potato masher or fork to mash until smooth. Oven method: Preheat oven to 450 degrees Fahrenheit. Pierce sweet potato multiple times with a fork and place directly on the center rack of oven. Bake 45 minutes, or until tender. Remove sweet potato from oven, allow to cool, and slice in half. Once cool enough to handle, peel off the skin and use a potato masher or fork to mash until smooth. To prepare toasted coconut:Stovetop method: Add coconut to skillet and cook over medium heat, stirring often, 5 minutes, or until brown. Remove from heat immediately to avoid burning. Watch closely because the coconut can easily burn if left too long. Oven method: Preheat the oven to 325 degrees Fahrenheit. Spread coconut on a lined baking sheet and transfer to the oven. Bake for 5 minutes, or until golden brown. Watch closely because the coconut can easily burn if left too long. Blender/food processor note: A full size food processor works best for this recipe. If you use a blender, you will probably need to pause to scrape the sides of the container with a spatula. It also helps to stir the mixture occasionally until it's evenly blended. If you only have a small food processor/chopper, stir together the ingredients in a mixing bowl and then process in batches as needed. Storage: Store bars in a freezer-safe bag or airtight container for up to 6 months or refrigerate for up to 5 days. (I prefer to freeze them so they're sturdier and last longer.)Nutrition facts are estimates only and are based on a serving size of 1 bar after cutting the bars into 16 pieces.