Kamut dark chocolate energy bars

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So, I really like prunes.  I can just grab a handful out of the bag and I’m a happy camper to munch away on them.  I know, I know…it’s a definite stereotypical dietitian thing, bring on the jokes. But, I bet, I can make you like them too.

I’ve been hearing a lot about dates as sugar substitutes lately – date sugar, date paste, date syrup.  And, I wanted to try it, but I was too lazy to run off to the store for one ingredient so I decided to rummage through my cupboards to see what kind of dried fruit I could use as a sugar substitute and low and behold, prunes made their appearance!  Prunes are dried plums which happen to be a great source of fiber and help to keep things moving along…if you know what I mean.

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As mentioned in previous posts, here and here, I was sent some #wholegrains by Healthy Grains Institute.  It’s a great resource to guide you to make whole grain choices that are right for you.   They are a non-profit organization that brings all the facts about whole grains to the forefront and does all of the evidence based research on your behalf so you, the consumer, can have the latest and most up-to-date information on whole grains.

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This last post highlights Kamut, an ancient grain that has retained the same nutrient profile for centuries, hence the name.  It’s a great whole food choice that seems to hideout in natural food stores or, sometimes, the bulk food section of your larger grocery store.   Kamut is a great food for active individuals because it’s high in protein and loaded with energizing B vitamins.  Kamut provides 6 g of protein/ half cup.  Top it off with some stir fried tofu/chicken and broccoli and you’ve got yourself a quick protein packed, fueling meal.  Kamut is also unusually high in selenium which is a powerful antioxidant which roams around our body waiting for oxidants, otherwise known as the bad guys.   And, then… ZAP!  See ya later oxidants.

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This recipe is easily adaptable to whatever your cupboards are filled with.  Feel free to play around and substitute ingredients like the pumpkin seeds, dried cranberries, chocolate, or hemp hearts with whatever you have on hand.


4.4 from 7 reviews
Kamut dark chocolate energy bar
Prep time
Cook time
Total time
Makes: 20
  • ⅔ cup prunes
  • 1½ cups water
  • ¾ cup coconut
  • ¾ cup kamut flour or gluten free flour
  • 1 cup gluten free large flake oats
  • ½ cup dried cranberries
  • ½ cup gluten free dark chocolate, cut into slivers (or chocolate chips)
  • ½ cup pumpkin seeds, toasted
  • ¼ cup hemp hearts
  • 1 banana, mashed
  • 3 TBP maple syrup
  1. Preheat oven to 350. Grease a jelly roll pan (or cookie pan).
  2. Put water and prunes in pot, over med-high heat. Bring to a boil. Take off and set aside for 10 minutes.
  3. Put the coconut in a dry pan over medium heat. Stir occasionally until golden brown, about 3 minutes. Set aside.
  4. Put the coconut, kamut or gluten free flour, gluten free oats, cranberries, chocolate, pumpkin seeds, hemp hearts in bowl. Stir. Stir in the mashed banana and maple syrup.
  5. Add the prunes and water to a food processor or bullet. Puree until smooth. This should make about ¾ cup prune paste. Add to the wet/dry mixture.
  6. Pour onto the pan and press down to pack. It should be about ¾inch thick. Bake for 25-30 minutes. Take out and cut into 20 squares. Let cool completely before removing.


  1. Ashlee@ABpetite says:

    These look delish wow! Frist time to your great site I WILL be back for sure



  2. Marianne says:

    You can actually buy prune puree in the grocery store to use as a sugar substitute as well! These look great 🙂

  3. These look awesome!! Do you know how long they keep for??

    • They are delicious 🙂 They will keep for about 4-5 days on the counter and then up to 6 months in the freezer if they last that long! Let me know you they turn out for you if you make them.

  4. Just made these as per recipe, and have to say, we love them! They are making a great addition to my training days, where I can barely get enough calories/energy. Great to take on long (cycling) rides too!

  5. Katrina Haywood says:

    Do you have the nutritional values for these

    • I don’t do nutritional values but I can tell you that they are very good for you 😉 High in fiber from the prunes and whole grains. Also, has a good amount of protein for a granola type bar from the hemp and pumpkin seeds.

      • I made this recipe with teff flour instead of kamut flour and calculated the following (estimated) nutritional values for one serving (one twentieth of the full recipe):
        158 calories; 17g fat; 20g carbohydrates; 3.5g fiber; 3.7g sugar; 3.5g protein

        Again, these numbers are ESTIMATED based on what was on the packaging for the ingredients I used or what I found on the internet. The overall calorie content is probably a bit lower because I used only about half of the prunes (2/3 c prunes + 1 1/2 c water = more than 3/4 c prune paste). Most of the fat in my recipe was from the coconut (I happened to have sweetened Baker’s coconut on hand) and the chocolate chips (Nestle Dark Morsels…because they were on sale). Removing those items completely or using less and unsweetened coconut and/or darker, less fatty chocolate chips would significantly lower the fat content. Using kamut flour instead of teff flour lowers not only the calories and carbs…but also the protein content.

        Overall, I’d say the recipe was easy to put together, but was just so-so as far as taste. The bars are pretty sturdy, so they would probably travel well for hiking, biking, skiing, etc.

  6. Christina says:


    These look amazing! I was wondering if honey or agave can be substituted for the maple syrup? Also, I can’t really find pumpkin or hemp hearts or even hemp seeds in the stores where I live. Do you have any suggestions for substitutions?

    • Thanks Christina. I would suggest using a raw, unpasteurized local honey versus agave. You could use any other nut/seed that you can find! Chia, flax, walnuts, almonds would all be great options.

  7. Delicious! I subbed spelt for kamut (because I was making do with what I had on hand) and reduced the maple syrup to 2 TBSP – more than sweet enough for my taste. Ended up with way more of the prune paste than required but saved it for another day.

    Have already shared – the bars and the recipe. 🙂 Thank you.

    • You’re welcome, glad to hear that you liked it. Also, great that you reduced the sugar, love to hear that people’s tastebuds are becoming more sugar saavy!

  8. Hey! I really want to make these, but can I use dates instead of prunes? Dates are more readily available where I live and I love them. If so, do I still need to boil them for the paste, or can I just blitz them in a food processor? Thanks!!

    • Hi Emma! Yes, you can substitute dates. If the dates are soft then just blend them with the water to make the paste. Enjoy 🙂

  9. I blended it a lot, to hide the healthy things from my boyfriend. It is delicious! I will make it again! 🙂

  10. Hello there! These look great, definitely want to try to make them this weekend. Do you think it would be fine to use regular white flour, since I don’t have kamut on hand, and don’t know what else I would use it for if I bough it?

    Thank you! 🙂

  11. Carla Delone says:

    Hello, I love this recipe idea and I just wanted to know if the coconut was unsweetened shredded coconut like Bob’s Red Mill

  12. Lauren L says:

    I am trying to find recipes that don’t have added sugar – in this case the maple syrup. It seems with all of the fruit that these would be sweet enough. Can I omit ms, or, if not, what’s smallest amount you would recommend.

    • You could omit, but you may need to increase the mashed banana or prune puree by 3 TBP to make up for liquid content. I haven’t tried it so can’t guarantee the results, but think it would be fine.

  13. Linda O'Leary says:

    My Kamut Dark Chocolate Energy Bars are in the oven! I am wondering if the prunes are supposed to be pureed with just a little of the water to end up with just 3/4 cup.

  14. What is the nutritional breakdown? How many calories, carbs, fats, etc? I can’t wait to make these. Thank you!

    • Hi Angela,

      I do not do nutritional breakdowns on my recipes. But, I can guarantee they are a healthy choice!

  15. I follow Low Carb style, can I use flax meal instead of kamut flour and nut/seeds instead of large flake oat? Thank you. The recipe seems “doable” for me, I don’t have enough patience to make fancy things.

    • Hi,

      I have not tried this combination and so, I am not sure if this would work. Flax meal absorbs a lot of liquid so it may dry the bar out. I may just half the recipe and do a trial run!

  16. victoria says:

    Hi! Can I make these with apple puree instead of prune puree? If so how Much? Thanks for letting me know!

  17. Flavour was great, and quick and easy to make. The only thing I’d say is I didn’t like the pumpkin seeds in the bars – I had used some that I roasted from Halloween – it made them a little chewy. I’m going to substitute to something else like almonds or walnuts next time. Thank you!! 🙂

  18. Insread of the prunes you can use macerated dates, you can buy at any middle eastern store, also instead of fliur, you can pulverixe some oatmeal.

  19. How many carbs does the bar have?

  20. These look really good. I haven’t used prunes in a recipe for ages. Thanks for reminding me about them. I’m going to make these bars, they look great.


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