The Ultimate Energy Bar Formula





  • 1 pound can of beans, drained and rinsed (or 1.5 cups cooked beans)
  • 1/2 cup binder
  • 1/4 cup sweetener
  • 1/4 cup soft fruit
  • 1 teaspoon extract (optional)
  • 1/4 teaspoon salt
  • 1 teaspoon dry spice (optional)
  • 1.5 cups oats (you can toast them if you want)
  • 1 cup dry base ingredient
  • 1 cup stir-ins


In a food processor, combine beans, binder, sweetener, soft fruit, extract, spice, and salt until smooth. Add the oats and dry base ingredients and pulse just to combine. Add stir-ins and pulse again just to combine. If the consistency seems spreadable, you're good. If it's too dry, add 1/4 cup of water, if it's too runny, add an additional 1/4 cup of the dry base ingredient.

Grease 13x9 pan with baking spray or rub with 1 Tablespoon oil, then spread mixture into pan.

Bake at 350 degrees for 15-18 minutes.

Recommended Beans
white beans
black beans
pinto beans
adzuki beans

Recommended Binders
almond butter
peanut butter
1/4 cup ground flaxseed mixed with 1/4 cup water
pureed pumpkin
mashed avocado

Recommended Sweeteners
Maple syrup
Brown rice syrup
Agave nectar

Recommended soft, sweet fruit
mashed banana (about half of one)
chopped dates (remove the pits!)
crushed pineapple

recommended optional extracts

Recommended dry spices
instant coffee

*for stronger spices like nutmeg and cardamom, use just 1/4-1/2 teaspoon and combine with less intense spices like cinnamon.

Recommended dry, base ingredient (a combination is usually best)
Protein Powder
Brown rice flour
spelt flour
cocoa (max 1/2 cup)
whole-wheat flour
buckwheat flour

Recommended stir-ins
shredded coconut
dried cranberries
dried appricots
chopped nuts
cacao nibs
cry cereal
crushed pretzels
chocolate chips

Example: Chocolate Black Bean Happy Bars
1 can black beans, drained and rinsed (about 1.5 cups)
1/2 cup almond butter
1/4 cup agave
1/4 cup mashed banana
1 teaspoon vanilla extract
1/4 teaspoon salt
1.5 cups oats
1/2 cup cocoa + 1/2 cup brown rice flour
1/2 cup shredded coconut + 1/2 cup raisins

  • Ingredients10
  • Servings~20
  • Calories235

Nutrients Per Serving

  • Based on example above:
  • Fat: 11 g
  • Sodium: 74 mg
  • Potassium: 220 mg
  • Carbohydrate: 32 g
  • Fiber: 4 g
  • Protein: 6 g