Recipes » Snacks » Easy Pumpkin Spice Raw Energy Bars
T. Colin Campbell Center for Nutrition Studies

Author’s note: As an athlete, I love these bars for their unrefined nutrition. They also make great snacks for lunch boxes or food on the go. Make a big batch and freeze extras for the future.


  • 1 cup pecans
  • 1 cup pitted dried dates
  • 1 cup pumpkin seeds, divided
  • ½ cup dried currants, divided
  • 1 tsp vanilla extract
  • ½ Tbsp pumpkin pie spice mix (see tips below)
  • Dash of salt


  • 1. In a food processor, combine pecans, dates, ¾ cup pumpkin seeds, ¼ cup currants, vanilla, pumpkin pie spice mix, and salt.
  • 2. Process until the mixture comes together into a sticky ball. If it doesn’t, add water, 1 tablespoon at a time, until it does. Transfer the mixture from the food processor to a mixing bowl.
  • 3. Mix in the remaining pumpkin seeds and currants.
  • 4. Line an 8x8-inch pan with a large piece of plastic wrap. You want enough plastic wrap to line the bottom and fold back over the top of the bars.
  • 5. Place the pumpkin spice bar mixtPlace the bar mixture into the pan and use your fingers to press the mixture into an even layer. If the mixture sticks to your fingers, wet them with a little bit of water.ure into the pan.
  • 6. Once the mixture is spread, fold the extra plastic wrap over to cover.
  • 7. Place another 8x8-inch square pan on top. Weigh the top pan down with heavy cans or jars.
  • 8. Chill in the freezer for 1–2 hours.
  • 9. Remove and cut into 16 squares.

Cooking Tips

  • 1. Chilling and pressing the bars helps compact the ingredients so that they hold up well. Placing them in the freezer versus the fridge helps to speed up this process. If you don’t have time for this step, you can roll the mixture into round “bites.”
  • 2. The bars last for about a week in the fridge. For longer storage, wrap them in plastic and store in the freezer. They last up to two months.
  • 3. If you don’t have pumpkin pie spice mix, you can make your own using 1 tsp cinnamon, ¼ tsp ground nutmeg, and ¼ tsp ground clove.

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