Low Iodine Tigernut & Date Energy Bars
These no-bake bars are chewy, naturally sweet, and packed with warm spice — the kind of snack that feels indulgent but is built entirely from whole-food ingredients. Medjool dates do the heavy lifting here, breaking down into a rich, caramel-like paste that binds everything together without any refined sugar beyond a touch of honey. Tigernut flour — which, despite the name, comes from a small root vegetable — gives the bars a subtly nutty, slightly sweet base that works beautifully for anyone navigating iodine restrictions, since it sidesteps the seafood, dairy, and iodized salt that make so many packaged snacks off-limits. Ceylon cinnamon and ground ginger add a gentle warmth that makes every bite feel a little more special than your average energy bar. The whole process happens in a food processor and a square pan, with a long chill in the fridge doing the real work of setting the bars into clean, sliceable slabs. Fine sea salt (not iodized table salt) keeps the seasoning on track, so there's no need to second-guess the label. Keep a batch in the fridge and you'll have a satisfying, grab-and-go option ready whenever you need it.
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Learn more →Ingredients
10 servings
For the bars
- 2 cups medjool dates, pitted
- 1 ½ cups tigernut flour
- ½ cup unsweetened shredded coconut
- 3 tbsp coconut oil, melted
- 2 tbsp honey
- 1 tsp ground ceylon cinnamon
- ½ tsp ground ginger
- ¼ tsp fine sea saltChef's tipFine sea salt and table salt measure the same - no conversion needed.
- ½ tsp vanilla powder
- 2–3 tbsp water, as needed
For topping
- 2 tbsp unsweetened shredded coconut, for topping (optional)
Instructions
- 1
Line an 8×8-inch baking pan with parchment paper, leaving an overhang on two sides for easy lifting.
- 2
Place the pitted dates in the food processor and pulse 10–12 times until they break down into a rough, sticky paste — the texture should resemble chunky dough with no large whole pieces remaining.
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