Recipe description
June 16, 2026
Date Walnut Oat Bars
Chewy Date Walnut Oat Bars support gentle digestion and fiber variety.
High Fiber
Protein Rich
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: wheat, sulfites, tree_nut, soy
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oats, dates, and walnuts.
- Includes polyphenol-rich ingredients (dates and nuts) and diverse plant foods.
- Easy, grab-and-go snack with simple preparation.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Oats
2
cup
Date, dried
12
piece
Nut, walnut
16
tablespoon
Vegetable oil
3
tablespoon
Sugar, brown
18
teaspoon
Salt
0.5
teaspoon
Vanilla Extract
1
teaspoon
Instructions
1
Preheat the oven to 180°C (350°F) and line a baking dish with parchment paper.
2
In a mixing bowl, combine the oats, chopped walnuts, and a pinch of salt.
3
In another bowl, mash the dates and mix in the melted coconut oil, maple syrup, and vanilla extract.
4
Pour the wet mixture into the dry ingredients and mix until well combined.
5
Spread the mixture evenly in the prepared baking dish and press down firmly.
6
Bake for 25-30 minutes or until golden brown.
7
Let cool completely before slicing into bars.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
6 g
Protein
28 g
Carbohydrates
4 g
Fiber
14 g
Sugar
9 g
Fat
2 g
Saturated fat
0.2 g
Salt
FAQ
Are these bars vegan?
They can be vegan if no animal-derived ingredients are used (for example, butter or honey). Use plant-based fats and sweeteners.
Are they gluten-free?
Oats are naturally gluten-free but can be cross-contaminated. Use certified gluten-free oats if gluten is a concern.
Do they have added sugar?
Dates provide natural sweetness; the recipe typically relies on them, so refined sugar is usually not needed.
How many bars does this yield?
Yield depends on pan size and how you cut them; typically about 8–12 bars from a standard pan.
How should I store them?
Store in an airtight container. They keep for several days at room temperature and longer if refrigerated.
Can I freeze them?
Yes. Wrap them or place in an airtight bag; they freeze well and thaw quickly.
Are these bars good for digestion or gut comfort?
Oats provide soluble fiber and dates add fiber; they may support gut comfort, but tolerance varies by person.
Are they safe for nut allergies, or can they be made nut-free?
They contain walnuts. To make nut-free, omit walnuts and use seeds instead; watch for cross-contamination.
How can I customize the recipe (seeds, spice)?
Add seeds like chia, pumpkin, or flax; try cinnamon or ginger; adjust sweetness or add vanilla to taste.
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