Sunflower & Sesame Seed Bars with Dark Chocolate

Citrus Free, Egg Free, Meal Prep, Nut Free, Pescatarian, Soy Free, Vegetarian

288 Calories | 5g Protein | 27g Carbs | 18g Fat | 3g Fiber | 14g Sugar

55 minutes | 10 servings

Crunchy, chewy, and just sweet enough to handle that menopausal craving. The toasted sunflower and sesame seeds bring a nutty richness that pairs perfectly with dark chocolate.

DOWNLOAD RECIPE • No Email Required

SIGN UP FOR THE RECIPE OF THE DAY EMAIL • One Recipe, Every Day.

JOIN FORK THAT KITCHEN CLUB • Where Diet Culture Goes to Die.

Why You'll Love This

They're sturdy enough to toss in your bag but tender enough to feel like a treat. They come together in one bowl with minimal cleanup, making them perfect for those days when you want something homemade but don't have the energy for a complicated baking project.

The Nutrition Profile

Each two-bar serving delivers 5g of protein and 3g of fiber, plus you're getting nutritional benefits from both sunflower and sesame seeds.

Sunflower seeds are packed with vitamin E, selenium, and magnesium. Sesame seeds contribute calcium, iron, and zinc. As we age, magnesium becomes increasingly important for supporting bone density, muscle function, and sleep quality.

The healthy fats from the seeds and dark chocolate provide sustained energy without the blood sugar spike you'd get from a typical granola bar.

The Ingredient List

Spelt flour gives these bars a slightly nutty flavor and tender texture, but you can use all-purpose or whole wheat flour if that's what you have.

Toast your sunflower and sesame seeds before adding them to intensify their flavor. If you don't have time to toast them separately, you can skip this step, but toasting makes a noticeable difference.

The dark chocolate chips can be swapped for any chocolate you prefer or different add-ins like dried cranberries or chopped dates.

If brown sugar triggers digestive issues for you, coconut sugar works as a substitute.

The Practical Stuff

Store these bars in an airtight container at room temperature for up to five days, which means you can batch-bake on Sunday and have grab-and-go snacks all week. They also freeze well for up to three months but make sure to wrap them individually in parchment paper before freezing. If you don’t they’ll come out as one giant brick (ask me how I know) so wrapping ensures you can pull just one or two out at a time.

No special equipment needed beyond a rolling pin and standard baking sheet.

The dough requires 30 minutes of refrigeration before baking, so plan accordingly, but you can always make the dough ahead and refrigerate it overnight.

The Method

Start by combining your dry ingredients in a large bowl: spelt flour, quick oats, toasted sunflower seeds, toasted sesame seeds, brown sugar, and salt.

Add the softened butter, maple syrup, and vanilla, stirring until everything comes together and the butter is fully incorporated and then fold in the dark chocolate chips.

Place the dough between two sheets of parchment paper and roll it out into a rectangle about 9 x 10 inches and 1/4 inch thick. This keeps the dough from sticking to your rolling pin and makes cleanup easier.

Refrigerate the rolled-out dough for 30 minutes while you preheat the oven to 350°F. This chilling step isn't optional because it prevents the bars from spreading too much during baking and helps them hold their shape.

After chilling, cut the dough into rectangles approximately 1 1/2 x 2 1/2 inches. Don't stress about perfect measurements but try to keep them roughly the same size so they bake evenly.

Place the pieces on a parchment-lined baking sheet and bake for 16 to 18 minutes, until the bottoms and edges are golden. The centers might still look slightly soft, but they'll firm up as they cool.

Let them cool completely on a wire rack before storing otherwise they'll stick together.

Why This Works

These bars deliver the satisfaction of a homemade treat withy pantry stables most of us keep on hand at all times. The combination of seeds, oats, and dark chocolate keeps you full longer than typical snack bars.

Make a batch (or two!) when you have time and energy, and future you will thank you when you need a quick snack that won't leave you hungry 30 minutes later.

It's Time to Enjoy Food Again

Want more recipes like this? I send one menopause-friendly recipe to your inbox every single day. No life story, no pop-up ads, just the forking recipe. Sign up to get the daily recipe email HERE.

Already subscribed? Check out Fork That Kitchen Club launching January 2026 featuring a searchable recipe vault, online group coaching, and virtual get-togethers. Get on the waitlist today!