Raw Hemp and Chia Seed Bars


Here is a recipe for Raw Hemp and Chia Seed Bars that is a healthy and nutrient-dense raw food snack.

They pretty much have all of my favorite ingredients…hemp seeds, chia seeds, coconut oil, and nut butter.

Loaded with protein, calcium, healthy fats and fiber, these bar are perfect for snacks and even as a breakfast bar.

They’re also a gluten-free snack that you can easily change to vegan just by swapping out the sweetener.



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5 Fast Facts About Hemp Seeds:*

  • healthy inflammatory 3:1 ratio of omega-6 to omega-3 fat
  • contains 10 essential amino acids
  • contains 11 g of raw vegan protein
  • helps to reduce blood cholesterol
  • natural appetite suppressant

5 Fast Facts About Chia Seeds:*

  • excellent source of healthy omega fatty acids
  • contains easily digestible protein
  • has more antioxidants that flaxseeds or blueberries
  • excellent source of dietary fiber at 6 g
  • contains 500% more calcium than milk

5 Fast Facts About Flax Seeds:*

  • high in omega-3 essential acids
  • contains soluble and insoluble fiber
  • super high in lignans
  • provides anti-oxidant and anti-inflammatory benefits
  • provides cardiovascular benefits

5 Fast Facts About Oats:*

  • provides excellent source of fiber
  • helps control blood sugar levels
  • can reduce hypertension and high blood pressure
  • increases appetite control hormones
  • helps to lower bad cholesterol

5 Fast Facts About Almonds:*

  • regulates cholesterol and blood pressure
  • energy booster
  • loaded with protein, calcium and fiber
  • high in antioxidants
  • reduces the risk of heart disease

5 Fast Facts About Raw Honey:*

  • anti-bacterial and anti-fungal properties
  • contains immune boosting anti-viral properties
  • contains natural anti-oxidants that block free-radicals
  • promotes restorative sleep
  • super high in B vitamins:  B1, B2, B3, B5 & B6

5 Fast Facts About Coconut Oil:*

  • super high in lauric acid
  • rich in anti-oxidants
  • contains natural microbial and anti-bacterial agents
  • improves metabolism and helps to prevent fatigue
  • can help improve cholesterol


*These statements have not been evaluated by Food and Drug Administration.  This information is not intended to diagnose, treat, cure or prevent any disease.























Raw Hemp and Chia Seed Bars | thehealthyfamilyandhome.com


Where to Buy:  If you have trouble finding any of the ingredients to make this recipe, you can order online from Amazon and have them delivered straight to your door!



Tip #1:  Add an extra 1/4 cup of melted coconut oil if you want yours to be more compact and dense (as in the photos) as opposed to a more granola type bar.

Tip #2:  The recipe makes 6 large granola size bars or 12 squares (shown in the photos) or 48 tiny squares (cutting the 12 squares into 4 pieces each).  My husband, who can eat 5,000 calories a day and not gain one pound gets the large size, my boys who have no problems with extra calories and healthy fats gets the square size and I get the tiny bite size pieces.  I usually take one of the squares and cut it into 4 tiny pieces and nibble on it throughout the day.  One of my favorite afternoon treats is one of the tiny pieces with a cup of green tea.

Tip #3:  They will freeze or refrigerate well – just keep them in an airtight container and store in the refrigerator or freezer until you are ready to eat them.  They will melt and get soft if left out at room temperature.


Raw Hemp and Chia Seed Bars (Raw, Vegan, Gluten-Free, Grain-Free, Dairy-Free, No Refined Sugars)

www.thehealthyfamilyandhome.com The Healthy Family and Home


Dry Ingredients

  • 3 1/2 cups organic quick rolled oats (gluten-free, if needed)
  • 1/2 cup organic hemp seeds
  • 1/2 cup organic chia seeds
  • 1/4 cup organic flaxseeds (freshly ground)
  • 3/4 cups organic almonds (freshly ground in tiny pieces)

Wet Ingredients

  • 1/2 cup organic raw honey (or other liquid sweetener for vegan)
  • 1/2 cup organic applesauce
  • 3/4 cups organic almond butter
  • 1/2 cup organic coconut oil (melted/liquid)
  • 1 1/2 teaspoon organic vanilla extract


Step 1 Put flaxseeds into a coffee grinder and grind into a powder. Set aside.

Put almonds into a food processor and process until they are in tiny pieces. Set aside.

In a large bowl, mix all dry ingredients together (oats, hemp seeds, chia seeds, ground flax seeds, ground almonds and coconut, if used).

In a medium sized bowl, mix all wet ingredients together (raw honey or other liquid sweetener, applesauce, almond butter, melted coconut oil and vanilla extract).

Take the wet ingredient mixture and combine in the large bowl with the dry ingredients and stir until well combined, using your hands if needed.

Put the mixture in an 8 x 8 glass baking dish and press the mixture firmly.

Put in the refrigerator or freezer to chill or until the mixture is firm.

Cut into even size bars or smaller sized squares.

Keep in refrigerator until ready to serve because they will get soft if left out at room temperature.



This recipe will make approximately 16 full-sized squares or 64 bite-sized squares.

Recipe source:   http://kitchen.nutiva.com/raw-hemp-chia-granola-bars/



Creative Commons License
The photographs for "Raw Hemp and Chia Seed Bars" by The Healthy Family and Home are licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.


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    • Karielyn says

      Hi Alicia! Thanks and they really are as good as they look!

      I hope you enjoy them if you try them out…thanks for stopping by :)

  1. says

    I love the way you add 5 facts about the key ingredients in each post.. always an added incentive to try a recipe :-)
    These bars look so delicious.. we recently started using hemp, but have been using it only in salad dressings and smoothies.. will definitely give these bars a try.. I am thinking of substituting oats with buckwheat.

    • Karielyn says

      Hi Mini! Thanks for your kind comments!

      I am a big fan of hemp seeds and I do the same as you…mostly use them in smoothies and sprinkled over salads.

      I love when I find different recipes to use them in because they are so good for you. I also use the hemp protein powder and hemp oil.

      I’ve never used buckwheat before…so you soak it or sprout it first?

      I hope you enjoy the recipe if you try it out…and thanks for stopping by :)

  2. Kim says

    These were awesome! To get around using all of that sweetener, I subbed 1/2 cup organic applesauce for half the honey, and it was still super sweet. I also upped the almond butter to a full cup rather than the extra 1/4 c of coconut oil. Obviously the applesauce makes them not completely raw, but they did come out amazing. I’m sure you could try fresh raw applesauce straight from the blender or food processor, or pureed banana or zucchini for something different, but they may not stay fresh as long. Delicious! Thank you for the great recipe!

    • Karielyn says

      Hi Kim! Wow…what an excellent idea! I would have never thought of using applesauce.

      I love, love, love these bars, but I’m going to make another batch of these today using your substitutions because I would enjoy them so much more if they had a little less sweetness to them.

      Thanks so much for sharing 😉

  3. Anya James says

    Hi! Are there any healthy susbstitutes for the coconut oil and the honey? I did 12 squares for a Weight Watchers recipe, and it came out at 14 points a bar! That is very high!

    Also, for the almonds and flax, is the measurements for when they are both already ground or before they are ground? Thank you for any assistance you can provide! It looks great!!!

    • Karielyn says

      Hi Anya! You could reduce the honey (use 1/2 cup organic applesauce + 1/2 cup honey) and that will work fine, I’ve actually used that substitution and will amend the recipe next. I never was happy with that much sweetener in them and that’s way more than I normally use in a recipe.

      You could reduce the coconut oil (use 1/4 cup almond butter + 1/4 cup coconut oil). The 1/4 cup of almond butter is in addition to the other amount of almond butter listed in the recipe. I haven’t made this substitution, but another reader did and said it worked fine.

      The measurements/amounts for the almonds and flax are ~before~ they are ground…good question!

      Just throwing this out there…this is not a low calorie snack, but – they are super high in nutrients and healthy fats which is much better for you. You can sometimes have a low calorie snack, but what are you sacrificing for the lower calories? What kind of nutrition are you getting and how clean are the ingredients (are they highly processed, preservatives, additives, GMO’s etc).

      My other suggestion would be to do what I do when I make these. I make the 9 x 9 pan of them, and instead of cutting them into 12 large squares, I cut each of the 12 squares into 4 pieces. That way you will have 48 bite-size squares to nibble on throughout the day. Because they are so nutrient dense, they will be more filling and satisfy you longer than a snack with empty calories. I find that sometimes I can eat only 1 – 2 of the bite-size squares and a cup of tea and I’m good for a couple of hours.

      So if the ingredient substitutions don’t work, just cut them into smaller sizes.

      Also, I have another similar recipe posted that might have less WW points: http://thehealthyfamilyandhome.com/raw-hemp-seed-bars-with-cacao-drizzle/. You could always save points and leave off the cacao drizzle.

      Whew..that was a lot! I hope some of the suggestions help out and that you are able to enjoy them 😉

  4. says

    Thank you for sharing this great recipe! I adopted your recipe and made it as cookies. I put slivered almonds and cranberries. YUM!

    • Karielyn says

      Hi Jen! I love your idea of adding the almonds and cranberries…I bet that was really good!

      Thanks so much for taking the time to let me know you enjoyed them, I really appreciate it 😉

  5. Emily says

    Hi! I loved making this recipe. I used almond extract instead and added some Brazil nuts (good for your hair!) and gogi berries. Yum!

    • Karielyn says

      Hi Emily! I’m glad to hear you enjoyed the recipe! I think Brazil nuts are probably the only type of nuts I haven’t bought yet, but I bet they were good.

      Now goji berries…they are a staple in my house but I probably was out when I made these or I definitely would have added them in to get extra nutrients.

      Thanks for taking the time to leave feedback…I really appreciate it 😉

    • Karielyn says

      Hi Emily! Oh my…that does look really good. Looking it over, I’m thinking it would be a great way to use beet pulp leftover after making juice. The eggs could easily be substituted with flax eggs (1 tablespoon ground flax seeds + 2 tablespoons of water). Not sure what a good replacement for the goat cheese would be but I’m thinking it would be good without it too.

      I’m going to bookmark this to try later (with a link back to the source) and see how it comes out.

      It’s a really good recipe…thanks for sharing 😉

  6. Emily says

    I made your bars again and made a few changes and they turned out really yummy!
    1 1/2 cups oat
    Almonds= 1 cup
    Brazil nuts= 1/2 cup
    3/4 cup hemp seeds
    3/4 cup chia seeds
    3/4 cups gogi berries

    1/4 cup coconut oil
    1/4 cup honey
    3/4 cup applesauce
    1 cup almond butter

    sprinkle cinnamon on top

    • Karielyn says

      Emily…these are amazing! I love the addition of cinnamon (because it’s good to maintain healthy blood sugar levels).

      What do you do with the Brazil nuts since they are so big….do they just get pulsed into smaller pieces in the food processor?

      Heading the to grocery store this morning and am going to get some Brazil nuts (for the first time!) and some more applesauce since I’m out.

      Thanks for sharing your version…I’m going to make it today 😉

  7. Nic. says

    Made these this afternoon and wow! they’re fantastic; not too sweet and very satisfying. (I did up the applesauce and lower the amount of honey a bit, as someone above had mentioned trying with success). I think I feel healthier already after just one little square. =) Thanks for sharing this great recipe.

    • Karielyn says

      Hi Nic! I’m so glad you enjoyed them! The last couple of times I’ve made them I used the reduced honey + applesauce suggestion too and actually prefer that better.

      I may edit the recipe to reflect the change because I never did like that much sweetener in them to begin with.

      Thanks for trying out the recipe and taking the time to leave feedback…I really appreciate it 😉

  8. gail says

    Hi, Thank you for the recipe,I share it with some of my friends they all enjoyed it. my husband and love it. but we can’t do oats what can i use as a sub? can you let me know what you would use.
    Thank you,

  9. Jeb says

    Great post, nice and complete except for one thing. Being a health site, there is no nutrition info…

    Here is what I calculated (1 bar or 1/12 of recipe):
    Calories: 401
    Fat: 29.25 (Sat 9.75,Poly 5.2,Unsat 7.875)
    Sodium: 32.75mg
    Carb: 30g
    Fiber: 8g
    Protein: 11.25

    Can’t wait to try these….

    • Karielyn says

      Hi Jeb! Yes, I do not post nutritional data on any of my recipes because I kind of go off the motto “count nutrients, not calories” :)

      It’a a personal decision for me because the healthiest I have ever been and the only time I was ever able to lose weight and keep it off was when I stopped counting calories, etc and focused on eating healthy, nutrient-dense foods, healthy fats and real food with unprocessed ingredients. I still don’t understand it even now, but I could eat whatever I wanted (and some days I know my caloric intake was well over 2,500 calories a day, especially snacking on bars such as these) and the weight would just fall off. I guess once my body was nourished everything started working like it is supposed to…for me.

      But I know everyone is different and people need nutrition info for lots of reasons so when I’m asked for nutritional data for a recipe, I will usually refer them to a website that can calculate the info for them.

      THANK YOU!! very much for taking the time to figure out the nutritional data for the recipe to share with those that need it, I really appreciate it :)

  10. steve says

    Great recipe. Been making these for a daily breakfast. However, for the second batch, I did a little tweaking. I added 1/2 teas salt, mixed the almonds with pistachios, a few drops pistachio extract, currants and shredded coconut. The coconut oil needed to be slightly adjusted upward to accommodate the added ingredients.

    As afar as calories, I divided the brick into 16 bars. It holds me for 4 hours in the morning. That should bring the calorie count between 300 and 350.
    So far, I’ve dropped 3 lbs this past week. The bars have made a regular staple in our diet.

    • Karielyn says

      Hi there Steve! I’m so glad to hear that you are enjoying the bars…AND that you are even experiencing some weight loss!! You can’t beat that!

      One of the great things about this recipe is that it is very flexible and easy to make substitutions.

      I love how you added the pistachios, almonds and coconut. I’ve never tried or used pistachio extract or currents so I may need to look into that.

      The other thing I love about them is because they are so nutrient-dense and have healthy fat (from the coconut oil), I, too, stay satisfied longer and don’t have sweet cravings.

      As a side note to your weight loss…the only time I have ever been able to lose weight is when I ate foods like these and I ate whatever I wanted, whenever I wanted and the weight just fell off. I never had to count calories or carbs, etc and I’m sure I was eating well over 2,000 calories a day eating these bars alone, but I still lost weight. But it is important to note that when I said I ate “anything I wanted”, I meant clean, nutrient-dense foods (mostly raw) with healthy fats. It’s like my body was saying ‘thank you thank you” for finally giving me what I need to work right lol.

      Anyway, I’m really glad to hear things are going good and I appreciate you taking the time to let me know 😉

    • Karielyn says

      Hi there Nancy! You are so sweet…thank you so much! You have a nice selection of recipes on your post and I’m glad to be included on your list.

      Take care 😉

  11. Justina says

    Hi Karielyn,
    I made your hemp and chia bars tonight with a few modifications and they look great! I chose not to use honey and just used a bit of Stevia and cinnamon to sweeten it. I also didn’t have any applesauce in the house but I had a ripe banana that I mashed up instead. Yummy! I also believe the only way to lifelong weight loss is through eating healthy, nutrient dense foods. Say no to the yo-yo!

    • Karielyn says

      Hi there Justina! I’m so glad to hear you enjoyed the Hemp and Chia Seed Bars and I love the substitutions you made!

      One of the reasons I like these so much is because they are so versatile and you can easily make substitutions or changes based on what you like and have on hand.

      Thanks for trying out the recipe and for taking the time to let me know you liked them…I really appreciate it 😉

  12. Jess says

    Do you know the calorie count for these bars? I want to make them but I freak out if I don’t know calories counts! Thanks :)

    • Karielyn says

      Hi there Jess! I haven’t figured the calories for this recipe but I think in the comment thread a couple of readers have calculated them. One reader calculated 400 calories for 1/12 the recipe and another reader calculated between 300 – 350 calories for 1/16 of the recipe.

      Don’t panic though! :) One thing to remember is although a complete bar might have 300 – 400 calories, it’s not the same as eating a 400 calorie fast-food hamburger. The ingredients used are real whole food, high quality and nutrient-dense which means they will nourish your body unlike other unhealthy foods with empty calories.

      That said, I wouldn’t eat 5 of them at a time. What you could do is divide the big square into 4 smaller squares and that would bring the calorie count down to around 100 calories per piece.

      I try to go with this theory…count nutrients, not calories, because lower calories foods are not always better. What ingredients come with those lower calories and are they helpful or harmful to your body and health?

      Here’s an example of a 100 calorie snack with 37 ingredients:

      Keebler Fudge Shoppe Mini Fudge Stripes, :, Flour Enriched (Wheat Flour, Niacin Vitamin B3, Iron Reduced, Thiamine Mononitrate Vitamin B1, Riboflavin Vitamin B2, Folic Acid Vitamin B9), Vegetables Oil (Hydrogenated, and/or, Palm Kernel Oil Partially Hydrogenated, Palm, and/or, Coconut Oil, Soybeans, Palm, and, Palm Kernel Oil, with, TBHQ, To Preserve Freshness), Cocoa Processed with Alkali, Contains 2% or less of the Following: (Whey, Corn Syrup High Fructose, Leavening (Baking Soda, Sodium Acid Pyrophosphate, Monocalcium Phosphate), Soy Lecithin, Salt, Molasses, Polysorbate 60, Sorbitan Monostearate, Flavors Artificial source: FoodFacts.com

      Even though it only has 100 calories, look at the horrible ingredients (GMO’s, preservatives, artificial flavors, high fructose corn syrup, refined sugar and salt, etc) that will do nothing to nourish your body and will leave you needing to eat something else. Which in turn will mean more calories, because those are are empty calories.

      So, I hope that example helps a little and that it will help you to enjoy the Hemp and Chia Seed Bars, in moderation, guilt-free.

      Thanks for your question :)

  13. jessica says

    hi karielyn,
    i love these bars! they are great filling snacks to have throughout the day, but they easily turn into granola. my husband is a helicopter mechanic and only gets one 10 min break in his 10 hour shift, and he would love to have this snack with him to keep him filled. unfortunately he cannot grab the granola pieces with his hand because they are covered in oil.
    any suggestions to keep them compact while they are in his pocket and hes running around?

    we would love to know your input!
    thank you

    • Karielyn says

      Hi there Jessica! Yes, these would not be the ideal “portable” or “on-the-go” snack because of the coconut oil. When refrigerated, it is what helps keep the bars intact and hold them together, but at room temperature, the coconut oil will “melt” and the bars will become soft and lose their shape.

      So…I would try to reduce the coconut and maybe use some medjool dates, which are sticky and another good ingredient for holding things together. I would start with 1/4 cup of coconut oil and 4 – 6 large medjool dates (pitted). Check the texture, you may have to play with the ratios a little bit to get it just right. But the goal would be to try to reduce the coconut oil as much as possible and offset it with enough dates to “hold” them together. Then he wouldn’t have as big a problem with the messy oil.

      Another suggestion would be to make them in to balls, instead of bars. Just take them out of the food processor in spoonfuls, squeeze the mixture in the palm of your hand tightly, then roll them into the shape of a ball. That way instead of trying to carry around a bar that could fall apart easily, he could just pop a bite-sized ball in his mouth.

      Thanks for your question and I sure hope you are able to make them “on-the-go” friendly 😉

  14. Megs says

    What can I sub for the applesauce if I don’t have a banana or other fruits? Would unsalted butter work, or is that considered part of the “oil family”? New to making granola and love this recipe so far…I have everything but the applesauce in my pantry. :(

    • Karielyn says

      Hi there Megs! I’ve actually tweaked this recipe a couple of times and originally it had 1 cup of raw honey and no applesauce. I found it to be too much sweetener for me (I don’t like my desserts too sweet), so at the suggestion of one of the commenters, I reduced the raw honey to 1/2 cup and added 1/2 cup of applesauce as a substitute.

      So…you could use 1 cup of raw honey (or maple syrup) and omit the applesauce and it would work just fine.

      Thanks for your question and I hope you enjoy them…they are really good 😉

  15. Lizy says

    In preparation for my baby’s birth in a couple of weeks, I made a batch of these today to snack on while I’m in labor (I live in Denmark and here they encourage women to eat and drink lightly while in labor so to keep the energy levels up).

    I tried the dough and it was delicious, they are still not ready because I just finished making them, but I’m sure they’re gonna be great and even more delicious once they set in the refrigerator. I added some extra ingredients to the recipe: organic pumpkin seeds, raw cacao nibs and dried cranberries. I also substituted 1/4 almonds for about 1/2 cup of almond pulp I had from after making almond milk; and I also used whole chia seeds and grounded as well, so half and half to reach the amount the recipe calls for.

    Thanks for sharing this recipe!

    • says

      Hi there Lizy! First, congratulations on your new baby…how exciting!! Second, I’m so excited you’ve chosen a real food, clean eating snack to nourish your body during a very important time!

      Oh my gosh, I -love- the extras you added in, especially the cranberries and cacao nibs…yum!

      I just want to make sure you know to keep these very cool, or better yet frozen, because they will get soft and lose their shape if left out at room temperature due to the coconut oil. Other than that, I think they will be the perfect snack.

      I wish you the very best during your delivery and hope everything is super easy for you.

      Thanks for trying out the recipe and for letting me know it will be a part of your special day :)

    • says

      Hi there Nancy! I’m so glad to hear that you enjoyed the bars! I don’t know how much protein is in the recipe, but you can input the ingredients into a calculator like “CalorieCount.com” and it can calculate it for you.

      Thanks for the question and for trying out the recipe :)

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