Whole-Food Snack Bars (High Fibre, Kid-Friendly)
If you’re looking for a whole-food protein bar that actually supports your child’s gut, energy and focus, without protein powders, additives or ultra-processed ingredients, this one is for you.
These little bars are one of my favourite snacks to make with families in clinic because they are:
High in fibre and plant protein
Naturally blood sugar balancing
Rich in healthy fats for growing brains
Easy, no-bake and fun to make with kids
Each square provides approximately 9 g of fibre and 11 g of plant protein, making them perfect for lunchboxes, after-school snacks or a nourishing sweet treat.
Why These Bars Are So Powerful for Growing Bodies
1. Fibre for gut health and immunity
Chia seeds, hemp seeds, almond flour and dates provide a beautiful mix of soluble and insoluble fibre to support digestion, bowel regularity and a healthy gut microbiome, which is directly linked to immunity and mood.
2. Plant protein for growth and concentration
Instead of relying on protein powders, these bars use real food sources of protein to support muscle development, satiety and stable energy through the school day.
3. Healthy fats for brain development
Almond flour, chia and hemp provide omega-3 and omega-6 fats which are essential for cognitive function, memory and nervous system support.
4. Magnesium and polyphenols from dark chocolate
Using 80% dark chocolate adds magnesium for stress resilience and muscle relaxation, plus polyphenols that support gut health and reduce inflammation.
5. Blood sugar balance
Cinnamon, fibre and healthy fats work together to prevent blood sugar spikes and crashes… meaning fewer meltdowns and consistent energy.
No-Protein-Powder Little Protein Bars Recipe (Makes 6 Bars)
Ingredients
Base
1 cup almond flour
1/4 tsp sea salt
1/4 cup chia seeds, blended into a meal
1/4 cup hemp seeds, blended
1 tbsp crunchy peanut butter or nut butter of choice
1/4 cup pure maple syrup or raw honey
1/4 tsp cinnamon
Date “Jam” Layer (Optional but delicious)
8 pitted dates
2-3 tbsp hot water
Chocolate Coating
1 block 80% dark chocolate, melted
Toppings (Optional)
Coconut flakes
Goji berries
Pumpkin seeds
Sesame seeds
Method
Line a small baking pan or loaf tin with baking paper.
In a large bowl, combine almond flour, salt, blended chia seeds, blended hemp seeds and cinnamon.
Add the nut butter and maple syrup (or honey). Mix until a thick, sticky dough forms.
Press the mixture firmly into the lined pan to form the base layer.
Soak the dates in hot water for 5 minutes, then smash or blend into a thick “jam”. Spread evenly over the base layer.
Place the pan in the fridge for at least 1 hour to set.
Melt the dark chocolate gently using a double boiler or microwave.
Remove the slab from the fridge and cut into 6 bars (or small squares).
Dip each bar into the melted chocolate, top with your chosen toppings, then place on a lined tray.
Transfer to the freezer for 1 hour to set completely.
Storage
Store in an airtight container in the fridge for up to 7 days
Or in the freezer for up to 3 months for an easy grab-and-go snack
How to Make These School-Friendly & Nut-Free
If your child’s school is nut-free, here are simple swaps:
Replace almond flour → Sunflower seed flour or oat flour
Replace peanut/nut butter → Tahini or sunflower seed butter
Replace hemp seeds (if required) → Pumpkin seeds or sesame seeds (blend first)
These swaps still provide fibre, protein and healthy fats while keeping the recipe safe for school environments.
Why I Recommend Snacks Like This in Clinic
Most commercial protein bars marketed to children are ultra-processed, low in fibre and loaded with artificial sweeteners.
These bars support:
Gut health and immunity
Stable energy and focus
Healthy growth and development
Positive food relationships
They are exactly the kind of snack I love teaching families to use as part of a nourishing, realistic nutrition approach.
If you’d like more gut-friendly, family-friendly recipes like this, explore my nutrition programs and personalised meal plans through Flourish Nutrition.
