Walnut Bars

16 bars
30 min

These easy Walnut Bars with blueberries are a healthy snack that you can feel good about eating and serving to your family. They also make a great breakfast when you’re on the run.

I received free samples of California Walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Walnuts and am eligible to win prizes associated with the contest. I was not compensated for my time.


Research suggests walnut consumption may be associated with improved cognitive function. Walnuts are also the only nut with a significant source of essential omega-3 ALA (2.5g/oz). Plus, walnuts just taste good. I love snacking on a mix of walnuts and dried fruit at work. Find even more information on snacking with walnuts.


Speaking of easy to snack on, these healthy Walnut Bars are made with an impressive list of super good for you ingredients. Walnuts, blueberries, chia seeds, pumpkin seeds, and date syrup all combine to create a super delicious bar that tastes more like dessert than a healthy snack.


You’re going to love how easy these Walnut Blueberry Bars are to make. Simply mix all the ingredients together, bake, and chill. Yes, the cooling off period takes a bit of time, but the end result is so worth it. You’ll have snacks at your fingertips all week long.


Make up a batch of these healthy snack bars for a quick breakfast or easy snack to take with you on the go.

FAQS:

Can I use fresh blueberries in these bars?I wouldn’t suggest using fresh berries as they will get smashed in the bars rather than staying whole. Using dried fruit also prolongs how long the bars can be stored. If you don’t have dried blueberries, you could also use raisins or dried cranberries.


INGREDIENTS FOR RECIPE:

You will need these ingredients ⇧
  • Walnuts: They not only provide healthy fats and fiber, they are also rich in antioxidants. Just like a walnut shell looks like a tiny brain, it also helps support brain health.
  • Pumpkin seeds: Good source of healthy fats, antioxidants, and magnesium.
  • Blueberries: Often considered a super food, blueberries are high in fiber, vitamins C and K. They are super high in antioxidants, and help reduce DNA damage.
  • Coconut flakes: While unsweetened coconut flakes are high in calories, they are a significant source of manganese and healthy fats. They are also high in fiber and antioxidants.
  • Chia seeds: High in fiber and antioxidants. They are also a good source of plant protein.
  • Date syrup: Dates are fairly high in fiber and antioxidants. Choose a syrup that lists dates as the only ingredient.


HOW TO PREPARE THESE EASY WALNUT BARS:

  • Preheat oven to 300ºF. Line an 8×8 baking dish with parchment paper.
  • Measure all the ingredients into a medium bowl. Stir well with a spatula to fully combine.
  • Press the mixture into prepared baking dish, and press down firmly with a spatula or your hands. Make sure to work the walnut mixture into the corners.
  • Bake in the oven for about 20 minutes. The top should be lightly browned.
  • Cool in the baking dish on a rack for about 45 minutes. Once the dish is cool to the touch, transfer to the refrigerator for about an hour.
  • Make sure that the bars are cold before cutting. To cut, remove the walnut mixture from the baking dish by lifting out the parchment paper, and place on a cutting board.
  • Cut into 16 equal bars, and store in an airtight container in the refrigerator for up to 2 weeks.
  • Bars can also be stored in the freezer for up to 3 months. Wrap each bar individually, and store in an airtight container. Simply remove bar and thaw overnight to enjoy the next day.
Add all ingredients to a bowl.
Stir to combine.
Press into a parchment lined baking dish.
Bake for 20 minutes.
Chill completely, then cut into squares.
Enjoy!

SERVING SUGGESTIONS:

  • These bars are perfect lunch box or after school snacks.
  • Easy to eat in the car on your way to work.
  • More Easy Snacks you will like.


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INGREDIENT SUBSTITUTIONS:

  • Date syrup: Honey may be used, but the recipe won’t be vegan.
  • Dried blueberries: Try raisins or dried cranberries.
  • Chia seeds: Flax seeds can also be used.
  • Walnut butter: Any nut butter can be used.
  • Walnut flour: Almond flour has a similar texture.


RECIPE NOTES:

  • It’s easy to make your own walnut flour by carefully pulsing the nuts in a food processor. Just be careful not to over process and turn the nuts into nut butter. Alternatively, you can buy walnut flour already ground for you.
  • Crazy Go Nuts walnut butter proudly uses California Walnuts.
  • I prefer to use unbleached parchment paper.
  • Le Creuset stoneware baking dishes are beautiful and easy to clean.
  • The only ingredient in D’Vash Date Nectar is California dates.


Did you make this recipe? Please leave a ⭐️⭐️⭐️⭐️⭐️ rating in the recipe card and/or a review in the comments section at the bottom of the page. Are you following along on Pinterest, Instagram, or Facebook?


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Recipe details

  • 16  bars
  • Prep time: 10 Minutes Cook time: 20 Minutes Total time: 30 min
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Ingredients


  • 1 1/4 cups California Walnut pieces
  • 1/2 cup dried blueberries
  • 1/3 cup pumpkin seeds (or sunflower seeds)
  • 1/3 cup walnut flour
  • 1/4 cup unsweetened coconut flakes
  • 1/4 cup date nectar (or honey)
  • 1/4 cup walnut butter
  • 2 tablespoons chia seeds
  • 1 teaspoon vanilla extract

Instructions


Preheat oven to 300ºF. Line an 8x8 baking dish with parchment paper.
Measure all the ingredients into a medium bowl. Stir well with a spatula to fully combine.
Press the mixture into prepared baking dish, and press down firmly with a spatula or  your hands.  Make sure to work the walnut mixture into the corners.
Bake in the oven for about 20 minutes. The top should be lightly browned.
Cool in the baking dish on a rack for about 45 minutes. Once the dish is cool to the touch, transfer to the refrigerator for about an hour.
Make sure that the bars are cold before cutting. To cut, remove the walnut mixture from the baking dish by lifting out the parchment paper, and place on a cutting board.
Cut into 16 equal bars, and store in an airtight container in the refrigerator for up to 2 weeks.
Bars can also be stored in the freezer for up to 3 months. Wrap each bar individually, and store in an airtight container. Simply remove bar and thaw overnight to enjoy the next day.

Tips

  • It’s easy to make your own walnut flour by carefully pulsing the nuts in a food processor. Just be careful not to over process and turn the nuts into nut butter.
  • Ingredient substitutions:
  • Date syrup: Honey may be used, but the recipe won’t be vegan.
  • Dried blueberries: Try raisins or dried cranberries.
  • Chia seeds: Flax seeds can also be used.
  • Walnut butter: Any nut butter can be used.
  • Walnut flour: Almond flour has a similar texture.

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