Healthy Sugar-Free Nut & Seed Energy Cookies

These delicious cookies are packed with almonds, walnuts, pumpkin seeds, sunflower seeds, sesame seeds and oats. They are naturally sweetened with dates, which also help bind the nuts and seeds together.

They are crunchy on the outside, chewy inside, and perfect as an energy snack with tea or coffee.

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Sesam-Cookies

Important: This recipe contains no refined sugar or flour. Dates contain natural sugars, so it is not completely sugar-free. I’ll also include a no-added-sugar-free-of-dates variation below.

1. Full recipe
PREPARATION

15 minutes

BAKING

15–20 minutes

YIELD

10–12 cookies

Ingredients
Ingredient

Quantity

Almonds

½ cup

Walnuts

½ cup

Pumpkin seeds

¼ cup

Sunflower seeds

¼ cup

Sesame seeds

2 tbsp

Chia seeds

1 tbsp

Flaxseeds

1 tbsp

Rolled oats (optional)

¼ cup

Soft pitted dates

8–10

Natural peanut or almond butter

2 tbsp

Cinnamon powder

½ tsp

Vanilla extract

1 tsp

Salt

1 small pinch

Water

1–3 tbsp, as needed

2. Preparation method
Wholesale Food Ingredients UK | Quality Food Corp — 40 Years

Step 1: Prepare the nuts

Roughly chop almonds and walnuts.

Keep some almonds whole for decoration.

Lightly roast the pumpkin seeds and sunflower seeds in a dry pan for 2–3 minutes.

Let everything cool.

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Step 2: Prepare the natural binder

Remove date pits.

Soak dates in warm water for 10 minutes if they are dry.

Blend into a thick paste.

Add peanut butter, cinnamon and vanilla.

Almond Butter Energy Bites with Fruit & Veggies – Brod & Taylor Canada

Step 3: Mix everything

Add all chopped nuts and seeds to a large bowl.

Add chia seeds, flaxseeds and oats.

Add the date paste.

Mix thoroughly until everything sticks together.

If the mixture is too dry, add 1 tablespoon of water at a time.

Seed & Nut Cookies

Step 4: Shape the cookies

Take approximately 2 tablespoons of mixture.

Press firmly into a round cookie shape.

Make them about 1–1.5 cm thick.

Press a few pumpkin seeds or almonds on top.

Hearty Nut and Seed Oat Cookies (recipe and tips)

Step 5: Bake

Preheat oven to 160°C.

Place cookies on a lined baking tray.

Bake for 15–20 minutes.

Allow them to cool completely before removing.

They become firmer and crunchier as they cool.

Air fryer: Bake at 150°C for approximately 10–14 minutes, checking regularly.

3. Complete information about the nuts and seeds
Almonds, Raw

1. Almonds

Provide vitamin E and magnesium.

Contain protein, fibre and healthy monounsaturated fats.

Add crunch and a slightly sweet flavour.

Approx. 579 kcal per 100 g.

Walnut Halves – Raw, No Shell
– Burke’s Naturals

2. Walnuts

Rich in plant-based omega-3 ALA.

Provide antioxidants and polyunsaturated fats.

Add a rich, earthy flavour.

Approx. 654 kcal per 100 g.

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3. Pumpkin seeds

Provide magnesium, zinc and protein.

Contain iron and healthy fats.

Give the cookies their beautiful green appearance.

Approx. 559 kcal per 100 g.

Sunflower Seeds – Raw
– Walnut Creek Cheese & Market

4. Sunflower seeds

Provide vitamin E.

Contain magnesium and healthy fats.

Add a pleasant nutty flavour.

Approx. 584 kcal per 100 g.

White Sesame Seeds 500g
– Mikey and Mia

5. Sesame seeds

Contain calcium, copper and healthy fats.

Add a delicious roasted aroma.

Approx. 573 kcal per 100 g.

Chia Seeds

6. Chia seeds

Rich in fibre.

Provide plant-based omega-3 fats.

Help bind the cookie mixture.

Approx. 486 kcal per 100 g.

Bulk Flax Seeds, Golden

7. Flaxseeds

Provide fibre and omega-3 ALA.

Ground flaxseed is easier to digest.

Help hold the mixture together.

Approx. 534 kcal per 100 g.

4. How to make them without dates or added sugar
If you want to avoid dates because you don’t eat sugar, try this alternative.

Ingredients:

½ cup almond butter

½ cup chopped almonds

½ cup chopped walnuts

¼ cup pumpkin seeds

¼ cup sunflower seeds

2 tbsp sesame seeds

2 tbsp ground flaxseed

2 tbsp chia seeds

1 egg (or suitable egg substitute)

Cinnamon and vanilla

Method:

Mix the almond butter and egg.

Add all the nuts and seeds.

Mix until you get a thick dough.

Shape into small cookies.

Bake at 160°C for 15–18 minutes.

Cool completely.

This version has no added sugar or dates, although the ingredients contain small amounts of naturally occurring carbohydrates. It is also not necessarily suitable for a strict ketogenic diet.

5. Nutrition information
Approximate estimates for the original date-based recipe:

Nutrient

Per cookie

Calories

150–190 kcal

Protein

4–5 g

Fat

11–14 g

Fibre

2–3 g

Carbohydrates

10–14 g

Estimates depend on cookie size and exact ingredients.

These are energy-dense cookies, so 1–2 small cookies can make a satisfying snack.

6. Frequently asked questions (Q&A)
Q1. Are these cookies completely sugar-free?

No. The date version contains natural sugar from dates. The second version has no added sugar and no dates.

Q2. Can I eat these cookies if I am diabetic?

Nuts and seeds provide fibre, protein and healthy fats, but dates and oats contribute carbohydrates. Portion size and individual glucose response matter. Choose the date-free version and consult your healthcare professional about your carbohydrate allowance.

Q3. Can I make them without oats?

Yes! Simply remove the oats and increase the nuts and seeds slightly.

Q4. Can I use honey instead of dates?

You can, but honey is still sugar and will make the recipe unsuitable for a no-sugar-added requirement.

Q5. Can I make them without an oven?

Yes. Use a non-stick pan on very low heat, cover and cook for approximately 5–7 minutes per side. Turn carefully.

Q6. Can I store these cookies?

Room temperature: 2–3 days in an airtight container, in a cool, dry environment.

Refrigerator: approximately 1–2 weeks.

Freezer: approximately 2–3 months.

Keep them refrigerated if your kitchen is warm or humid. Discard if you notice mould, rancid smells or changes in texture.

Q7. Can I eat them every day?

Yes, if they fit your nutritional needs. Remember that nuts and seeds are calorie-dense.

Q8. Can I give them to children?

Yes, if there are no allergies and the texture is appropriate. Chop or grind nuts and seeds finely for young children to reduce choking risk.

Q9. Can I use only almonds and pumpkin seeds?

Absolutely. You can customize the mixture with your favourite nuts and seeds.

Q10. Why do my cookies fall apart?

Usually because there isn’t enough binder or the mixture hasn’t been pressed firmly enough. Add a little more nut butter or date paste, and compact the cookies before baking.

7. My recommendation
For a genuinely no-added-sugar snack, I recommend the date-free almond butter version. For a naturally sweet energy cookie, choose the original date version.

One important distinction: no refined sugar, no added sugar and zero sugar are three different things. Nuts, seeds and dates can all contain naturally occurring carbohydrates.

I can also help calculate the exact calories, protein, carbohydrates and fibre for each cookie based on the precise quantities you use.