Raw Protein Bars

These raw protein bars are especially interesting for athletes. They provide an extra portion of protein and are also an ideal snack on the go. 

Pumpkin seeds and hemp seeds are among the best protein suppliers in the plant-based diet.

Pumpkin seeds consist of around 30% protein with good biological value*, meaning that they have a very balanced ratio of amino acids. Thus, pumpkin seeds provide plenty of the amino acid lysine, which is rather underrepresented in plant foods, and the amino acid tryptophan, the precursor of the feel-good hormone serotonin. In terms of minerals, zinc, iron and magnesium are well represented. Pumpkin seeds are also considered a remedy for bladder and prostate problems.

Hemp seeds also consist of around 30% protein with equally high biological value. In addition, hemp seeds have abundant magnesium, iron and zinc and the optimal fatty acid ratio Omega6:Omega3 of 3:1.

*The term biological value indicates how efficiently the body can absorb a protein and convert it into the body’s own protein.

If you want to learn more about protein supply in a raw vegan diet, we recommend this article   >> HERE.

In the following recipe, we’ve focused on the two protein suppliers pumpkin seeds and hemp seeds. We wish you good luck in your preparation!


for approx. 20 bars


  • 1 cup pumpkin seeds
  • ½ cup peeled hemp seeds
  • 1 cup shredded coconut
  • 10–12 Medjool dates
  • 1 tablespoon lemon juice
  • ½ teaspoon vanilla


  1. Mix dry ingredients in a bowl.
  2. Add dates, lemon juice and vanilla, knead vigorously with your hands and work into a consistent mix. Because Medjool dates are soft and creamy, usually no kitchen utensils are required.
  3. Line a 10×10 inch baking form with parchment paper and pour in mixture. Set with a rolling pin and place in the freezer for 1 hour.
  4. Cut into bars, approx. 1×3 inches.


If using a baking dish, lining it with parchment paper makes it easier to lift the dough out.


How did your protein bars turn out? Do they deliver as promised?

We’d love to hear your feedback here in the comments or on Instagram.


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Ulrike Eder (Author)

Ulrike is a naturopath, Holistic Nutrition Coach, Hippocrates Lifestyle Medicine Coach and phytotherapist. Together with her husband, Jürgen, she leads the Holistic Nutrition Coach training program of Your Nutrition Academy.



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