No-Bake Energy Bars

Posted by Maria Emmerich in athletes, chocolate, coconut oil, Colitis, desserts, kids, snack, vegetarian 18 Jul 2010

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“I purchased your 30 day accelerated meal plan package around a month ago and have lost over 35 lbs. My doctor had warned me about my weight gain so when I saw her in January for routine blood test she was ecstatic about my results, both in my blood numbers and my weight loss. Thank you so very much for all of your shared knowledge! Now, my naturally thin husband and kids are on board…BTW, hubby and 1 son have genetically high cholesterol, looking forward to their blood test results after 6 months on your program! My best friend and her family have purchased your assessment and books and are on their way to great health also! I praise God for you Maria! Thank you!” – Susan

Get started on your path to health today!

Every day has calculations for percent of fat/protein/carbs as well as a VERY detailed workout schedule of when to eat around your workout!

It has never been easier to follow the keto-adapted lifestyle.



When I was on the low carb cruise, during our group dinners someone mentioned I should watch the show Fringe. My husband and I thought you would all enjoy this clip from the show!  This is pretty much how I feel when I look at any pre-packaged foods in the grocery store! 🙂


Are you an athlete looking for a healthy energy bar and can’t find one without junk? Here is a therapeutic energy bar filled with coconut to decrease inflammation in your joints.

One of the reasons inflammation occurs is from a rapid rise in blood sugar, which causes biochemical changes in the cell. Staying away from sugar and high-glycemic (simple) carbohydrates, which the body rapidly converts to sugar, is one of the best ways to decrease inflammation.If you want to stop being a “sugar burner” you must derive energy from another source. Enter fat. When we start eating a healthy low carb diet, our bodies slowly switch from burning sugar to burning fat. This is where eating becomes an “art.” Energy must be derived from healthy fatty acids and ketones produced from foods such as coconut oil. At first the body will feel lethargic due to the mechanisms switching over; burning sugar is easy, burning fat takes a few days to adapt.The brain prefers to use ketones instead of glucose for energy (in Alzheimer’s the brain can no longer convert glucose for energy, coconut oil is VERY healthy for these patients!). Eating a very low carbohydrate diet stimulates the production of ketones from body fat; which is why people lose so much weight on this diet. Cutting out carbs and reducing protein also leads to a lower insulin level in the blood.

A normal blood sugar is 1 TEASPOON of sugar in you blood. Many Americans consume over 63 teaspoons a day! If you can conquer a normal blood sugar, it reduces the problems associated with high insulin levels; insulin resistance, leptin resistance, high blood pressure, Metabolic Syndrome, weight gain, sleep issues… One way to produce ketones is to consume coconut oil which is made up of Medium Chained Fatty Acid (MCFA). One of the most outstanding benefits of consuming MCFA’s is that they do not require the liver and gallbladder to digest and emulsify them. This means instant energy and increased thermogenesis (increased metabolic rate in the body) which leads to more heat production as well as improved circulation. For anyone with impaired fat digestion or a removed gallbladder, coconut oil is the only oil to consume as it is very easily digested.

MCFA’s are also known for having antimicrobial and anti-fungal properties, so they are beneficial to our immune system. In addition, coconut oil assists people with under-active thyroids by increasing the metabolic rate of the body and creating more energy.



1 cup raw sunflower seeds
1 cup raw pecans
4-8 TBS Coconut Oil
1/4 cup coconut flour
4 TBS Swerve (or 1 tsp stevia glycerite…enough to sweeten)
1/2 cup raw sunflower seeds
4-8 TBS almond butter (or natural peanut butter)
1 TBS vanilla extract

Chocolate Topping:
4 TBS coconut oil
8 TBS cocoa powder
2-3 TBS Swerve

Grind up 1 cup of sunflower seeds and the cup of pecans in food processor or coffee grinder and pour into bowl. Add coconut oil, coconut flour, sweetener, almond butter, vanilla flavoring, 1/2 cup sunflower seeds and mix all together. Pour into square casserole dish and press mixture down firmly.

Sauce: In small saucepan, melt 4 tablespoons coconut oil and mix in cocoa and sweetener until thickened. Pour chocolate sauce on top and sprinkle with shredded coconut. Refrigerate for about 25-35 minutes. Cut up into squares and enjoy!

These are also great to pack in your bag for an emergency snack or on a camping trip. Coconut is a stable oil that doesn’t require refrigeration. Makes 12 servings.

Power Bar = 240 calories, 4g fat, 9g protien, 44g carbs, 1g fiber
“Healthified” Bar = 233 calories, 22.5g fat, 4.3g protein, 6.8g carbs, 5.6g fiber (86.9% fat, 7.4% protein, 11.7% carbs)

  • Anonymous September 26, 2010 at 4:53 pm / Reply

    I have now made these twice and I LOVE them! Thanks for the great recipe!

  • jenna long March 29, 2011 at 12:04 am / Reply

    mine were not compacted. it was loose like granola

  • Maria Emmerich March 29, 2011 at 12:47 am / Reply

    I know that sometimes natural almond and peanut butter can have different amounts of oil in them which can make a difference.

    I also use a food processor that basically makes my sunflower seeds and pecans into a “nut butter” consistency. If you pulse your mixture longer that might help.

    Hope that helps!

  • Jamie S January 18, 2012 at 6:35 pm / Reply

    These are fantastic!

  • Maria Emmerich January 18, 2012 at 6:59 pm / Reply

    Thank you soooo much Jamie for your kind words!!!

  • Karyn March 7, 2012 at 1:10 am / Reply

    Oooohhh….I forgot about these! YUM!

  • Dawn March 25, 2012 at 11:11 pm / Reply

    Could you use almond flour (meal) instead of coconut flour?

  • Dawn March 25, 2012 at 11:12 pm / Reply

    Also, you mention about eating a low carb diet and reducing protein? I usually up my protein to protect my muscle…is that wrong?

    • Maria Emmerich March 25, 2012 at 11:46 pm / Reply

      Thanks dawn!

      Almond flour will work but you may have to add 1/2 cup instead.

      As for lowering protein, excess protein increases insulin… Our fat gaining hormone. You need to find your balance to maintain muscle yet not eat too much in one sitting because we don’t and can’t store protein. This is why it is important to eat it at each meal.

  • Dawn March 26, 2012 at 1:05 pm / Reply

    ok…I am borrowing your books from a friend (cuz the library doesn’t have them anymore) and I may be interested in your consult. $50 a month, correct and what does that include and is there a minimun month commitment? Thanks! I have lost 43 lbs since Nov, but the closer I get to my goal weight the harder it is getting. I have really tried to eat beter, but there is so much to it and so much to learn! I need all the help I can get!

  • Maria Emmerich March 26, 2012 at 2:23 pm / Reply

    Thanks Dawn! You just sign up for one month at a time.

  • Sona M. April 19, 2012 at 4:45 pm / Reply

    Wow! These are unbeatably awesome! I have learnt about your blog (and books!) just recently and so didn’t try many of your recipes yet. However, I tried these bars about two months ago and make them every single week since. They make a great after-workout snack. I substitute pecans for walnuts for they are cheaper and also slightly lower in carbs and higher in protein content. Sometimes, instead of the half a cup of sunflower seeds, I use pumpkin seeds for their flavour and texture. Thank you Maria!

    • Maria Emmerich April 19, 2012 at 5:09 pm / Reply

      Thanks so much Sona! I love them too! They are addictive. 🙂

  • Debra May 30, 2012 at 1:59 am / Reply

    Hi Maria. These are delicious!! I am always looking for great sugar free recipes. Thank you so much, I’m looking forward to reading through your blog and downloading some of your books.

  • Anonymous July 2, 2012 at 12:27 am / Reply


    I am going to make these this week, they look delicious. I just ordered Swerve would you just sub the same amount of Swerve as Truvia?

    • Maria Emmerich July 2, 2012 at 1:54 am / Reply

      Yes, I updated the recipe above. Thought I have updated them all but missed this one. Thanks!

  • Laurel October 18, 2012 at 4:40 pm / Reply

    Do you know how many grams of protein in these?

  • Miss Niss January 21, 2013 at 5:43 pm / Reply

    are these able to be put in the freezer?? i already make a double batch and put in a 9×13 for my big family…but i thought i could make a double, double batch and put another 9×13 in the freezer…thoughts??

  • ksimmonlowman February 16, 2013 at 3:15 am / Reply

    Could you substitute another oil for the coconut oil? The one and only food I can not tolerate is coconut, unfortunately! I am super sensitive to it….

    • Maria Emmerich February 16, 2013 at 2:21 pm / Reply

      You could try butter. Happy baking! 🙂

    • mommasith January 9, 2014 at 3:19 pm / Reply

      Is it the flavour or an allergy or a tummy sensitivity that gives you the problem with coconut? If it’s the flavour, you can use refined coconut oil. It doesn’t have quite as many health benefits as unrefined, but there’s no coconut flavour 🙂

  • Nat Schryer April 6, 2013 at 6:18 pm / Reply

    We LOVE these and have them available almost all the time. Sometimes we switch the nut/seed combo.

    I ve got it down to a science by doing the whole thing in food processor to save on dishes.

    Thanks Maria ! Also am enjoying your books a lot.

  • Whitney P June 30, 2013 at 1:50 pm / Reply

    When I make these they have to stay in the frig or they melt together, do you have to keep yours in the frig? And my chocolate topping isn’t as smooth as yours, any ideas on what I’m doing wrong?

    • Maria Emmerich June 30, 2013 at 3:18 pm / Reply

      It says 4 to 8 TBS of coconut oil so you can try using less next time. 🙂

  • WendyEliza July 24, 2013 at 5:57 pm / Reply

    After reading the above comments about protein and getting perhaps too much-can you give an approximate amount we should be getting at each meal?

    • Maria Emmerich July 25, 2013 at 12:53 pm / Reply

      I would say about 50-100 grams a day. It depends on your lean body mass. A good estimate would be 1/2 you lean body mass in grams. So if your lean mass (minus fat) is about 120 pounds then 60 grams. 🙂

  • Rina September 7, 2013 at 11:32 pm / Reply

    Maria, is the $50 monthly consult still available? I would like to sign up.

  • at September 10, 2013 at 7:57 am / Reply

    Maria, this energy bar is delicious! What food would you recommend in periods of increased mental activity e.g. during an exam period? Thanks!

    • cemmerich September 10, 2013 at 1:43 pm / Reply

      Lots of fats. Coconut oil, butter (if not dairy sensitive), leaf lard, beef tallow. The more ketones, the sharper you brain is. You can try these coconut fat bombs. 🙂
      Fat Bomb Recipe:
      1/2 cup coconut oil
      1/2 cup natural peanut butter
      2 tbsp of cocoa powder
      Melt and mix until smooth. Pour into 8 cupcake liners. Store in fridge.

      • at September 10, 2013 at 6:37 pm / Reply

        Thanks Maria! Some people are against large quantities of butter due to the saturated fats it contains. What’s your take on that?

  • Chris October 21, 2013 at 9:30 pm / Reply

    I ordered the Swerve online and bought everything else (almost) to make these today, but after reading some comments here, I’m confused about the amount of Swerve to use. Is the correct amount 4 Tablespoons in the muffins, and an additional 2-3 Tablespoons in the chocolate topping? Also, I couldn’t find the coconut flour, so I’m going to use almond flour. Is it correct that I should use 1/2 cup of the almond flour in place of the 1/4 cup coconut flour? Just checking. I don’t want to waste these ingredients.

  • Ania October 22, 2013 at 5:26 pm / Reply

    This are delicious and a little bite goes a looooong way. I have way more than 12 but I’m sure I cut them smaller. In order to keep them from spoiling, I decided to freeze half of them. The other half I’m keeping in the fridge. You say you don’t need to but how long do you think they’d last out of the fridge?

  • Pamela Caldwell December 4, 2013 at 12:28 am / Reply

    How much fat and protein in these bars? Thanks. They are delicious BTW

    • cemmerich December 4, 2013 at 3:31 pm / Reply

      Updated above. Thanks! 🙂

  • Matt January 13, 2014 at 8:10 pm / Reply

    I’ve made these twice and my kids now ask for these for a treat instead of having some unhealthy junk! I showed the recipe to a co-worker and she’s going to make them for a staff meeting treat. Thanks for the GREAT ideas! You are a life changer!

  • Gigi January 21, 2014 at 5:03 pm / Reply

    The recipe in your new book for keto fudge does not include any kind of nuts in it. Would that make this recipe unacceptable for people following the keto-adapted lifestyle? I’m in my second week of keto-adaption.

    • cemmerich January 21, 2014 at 9:29 pm / Reply

      No, this is an ok recipe. It depends on your goals and how fast you want to lose weight. I leave them out at first to get into ketosis faster. 🙂

  • Tracy Lynn March 8, 2014 at 1:32 pm / Reply

    is the coconut oil melted???

    • cemmerich March 8, 2014 at 2:06 pm / Reply

      It doesn’t have to be, but you can if you like. 🙂

  • Megan N March 8, 2014 at 10:25 pm / Reply

    These are so great and fast to make. I put them in the freeze for when I need a post work out snack on the go.

    • cemmerich March 8, 2014 at 11:15 pm / Reply


  • Megan N March 12, 2014 at 7:56 pm / Reply

    These are so delicious! Should I worry about how high in calories they are if I am trying to lose weight?

    • cemmerich March 12, 2014 at 9:50 pm / Reply

      Well, if trying to lose weight you do need to watch total calories for the day. 🙂

      • Janet t July 23, 2014 at 3:02 pm / Reply

        how many calories should I consume then? I am so confused right now. I have all your books! I love them and have learned so much! I read in your book the formula for figuring out fat. so should a good ratio be 80% fat, 15% protein and 5% carbs? also in metabolism book you say 3 meals and 2 snacks but in the keto adapted book you say you personally can get away with eating 2 meals a day. am I just doing the the 3 meals 2 snacks to get me regular? Maria, the best advice so far is get off carbs and sugar and I have noticed a tremdous difference in my overall health, ( I think with inflammation) thank you. also that I actually get credit for burning caloriesfor running to the store and cooking and cleaning and that is the equivalent of walking 40 minutes on the treadmill, well you have no idea how encouraging that was to me! it really really helped motivate me. thank you! how do I do how many calories. do I just pick a calorie for weight loss and then don’t worry when I get my weight? how do I know this part? thanks so much

  • gcjm August 23, 2014 at 2:57 am / Reply

    I plan to make these with tahini instead of almond/peanut butter, do you think tahini is okay nutritionally?
    Also, there is an important question I’ve been meaning to ask: are these a good post-workout snack? I do mostly strength training, and it’s been all over the net that it’s the best to consume more proteins like whey and eggs etc. Or…should we consume more fats like coconut oil or butter [with casein in it so it’s not the best post-workout(?)] etc?
    I’ve been going keto/low carb for some time now and i feel great! What meals/treats/desserts/snacks on your website do you recommend as a post-workout meal? [strength training]
    Thanks for your help!!

  • CapturedByJess October 27, 2014 at 12:16 pm / Reply

    Does anybody make any of these treats without the sugar substitutes?

    I can’t wrap my Paleo brain around the use of Swerve and the like.

    • cemmerich October 27, 2014 at 1:08 pm / Reply

      The main ingredient in Swerve is Erythritol. Erythritol occurs naturally in small quantities in vegetables. To make in bulk is very similar to how honey is made. Erythritol is made by fermenting glucose with Moniliella pollinis (a natural microorganism found in honeycomb) which breaks down the glucose and yields erythritol. So it is just as natural as honey.

      • CapturedByJess October 27, 2014 at 2:19 pm / Reply

        Thanks for the reply, Maria!
        I guess I am more concerned about the emotional connection our brains have with sugar and if substitutes just perpetuate those cravings…?

        • cemmerich October 27, 2014 at 4:38 pm / Reply

          There can be some truth to that in come cases. I still advocate sweets as treats that are only occasional, even when healthified. 🙂

    • Cheryl January 27, 2015 at 2:48 pm / Reply

      I made the bar without any added sugar or sugar substitute. I used 2 tsp. maple syrup in the topping; but only used half of the amount of topping that the recipe made – just enough to make a thin layer on top of the bars.

      I like unsweetened chocolate and other unsweetened things, so my palate may be very different than yours, but I thought they were great.

      Where the recipe gave a range for amounts, I used the smaller amount.

  • Susan October 27, 2014 at 6:04 pm / Reply

    Is this a good pre-workout (crossfit) food? New to crossfit. I used to work out in a fasted state, but that was at home and earlier in the day. If I ran out of gas, I would just go eat. This class is 9:30 and I know I would run out of gas! Tried eggs and a sausage but that seems like too much food in my stomach pre-workout. Some do the bullet-proof coffee thing and that seems to give me an upset stomach. Would these bars be the right mix of protein and fat to fuel intensity?

    • cemmerich October 28, 2014 at 2:33 pm / Reply

      If you are keto-adapted, you shouldn’t run out of gas. But if you need something, this would be an ok option. 😉

  • Patty October 28, 2014 at 12:09 am / Reply

    I have had gastric by pass 41/2 years ago. I hardly ever go over 1000 calories a day. In our education class we have to consume 60grams a day for women. I weigh 126 lbs I started at 217.5 lbs I am 50 years old I feel good no pasta or soda in all this time. I am just a little fuzzy on why so little protein is consumed

    • cemmerich October 28, 2014 at 2:38 pm / Reply

      Eating keto adapted is very protective of muscle mass. Also, and usually more importantly, if you eat too much protein it can be turned into glucose in your body by a process called gluconeogenesis. Most people that is around 75-100 grams of protein a day. Some people (like those with metabolic syndrome) 50 grams a day.

  • Charla October 28, 2014 at 9:06 pm / Reply

    Could you use coconut cream for the icing instead of oil? Also, could you add some Jay Robb protein and use these as a meal replacement? Hubby looks for things that he can take instead of lunch that doesn’t need refrigeration.

    • cemmerich October 29, 2014 at 12:15 am / Reply

      Not sure, would need something for the fat (butter would work if not dairy sensitive). 🙂

  • Beth October 28, 2014 at 10:09 pm / Reply

    Hi Maria,
    LOVE YOU AND YOUR INVALUABLE INFORMATION! I would love to make these, however I am allergic to nuts. What can I use in place of the pecans? Almonds are the ONLY nut I can eat.
    Thank you!

    • cemmerich October 29, 2014 at 12:17 am / Reply

      Hmm, guess you could try just skipping them or used chopped almonds. 🙂

  • Melanie October 28, 2014 at 10:54 pm / Reply

    Do you think I can add whey crisps to this for added texture? I think my kids will LOVE these – well me too 🙂

    • cemmerich October 29, 2014 at 12:18 am / Reply

      That should work. 🙂

  • Megan E October 30, 2014 at 1:34 am / Reply

    I made these this afternoon for an after dinner snack, delicious. I used walnuts in place of pecans b/c I had a bunch. They are delicious. I had only one little piece, froze the rest in small pieces for future sweetness. Delicious and nutritious! Thank you!

    • cemmerich October 30, 2014 at 2:58 pm / Reply


  • Gina October 31, 2014 at 5:46 pm / Reply

    Can I sweeten with a little honey instead of Swerve?

  • Julie March 14, 2015 at 1:13 pm / Reply

    Could you tell me if the carb amount listed is net or gross? Thanks!

    • Maria Emmerich March 15, 2015 at 9:16 am / Reply

      I always list total carbs. 🙂

  • Jill March 20, 2015 at 2:29 am / Reply

    OMG!!! I made mine without the coconut flour. Still turned out yummy and I cannot get enough of it!

    • Maria Emmerich March 20, 2015 at 9:59 am / Reply


  • Windy April 10, 2015 at 10:53 pm / Reply

    Hi there what size pan did you use? 8×8 maybe? Also Is there another sweetener I could use instead of the Swerve? I’m not sure I like the taste of it. I made them tonight I think there were to sweet. That’s rare for me. I used 6 Tbs so maybe next time I will use 4 Tbs. But very good. Thanks Windy

  • Jessica April 18, 2015 at 5:43 am / Reply

    Instead of coconut flour, do you think we could use protein powder if I wanted to make a higher protein bar?

    • Maria Emmerich April 18, 2015 at 8:54 am / Reply

      Possibly. Not sure. 🙂

    • Kathie June 11, 2015 at 2:11 pm / Reply

      Did you try it with protein powder?

  • Holly R. August 6, 2015 at 1:32 pm / Reply

    Maria, I know this is from 2012. My (soon to be) teenage son LOVES this recipe so I came here to grab it to make tonight. I just saw the Fringe clip. I did laugh and think that is exactly how a lot of people feel when they walk through the isles in the grocery store – at least those who eat real food – when I first watched the show. I’m glad you got to see this clip too. It made me laugh again.

    • Maria Emmerich August 6, 2015 at 2:48 pm / Reply

      I laughed when I first saw it too. How I feel! 🙂

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