Sweet Potato Bars
These Sweet Potato Bars are a moist and chewy, naturally sweetened, no-bake treat. Topped with a whipped cinnamon honey butter frosting, they're gluten-free, dairy-free, and made with whole ingredients but still taste indulgent.
Servings: 16 Servings
Calories: 170kcal
Ingredients
- 1 Cup Sweet Potato Jewel or Garnet
- ½ Cup Pecans
- 1 Cup Oats
- ½ Cup Medjool Dates pitted
- ½ Cup Honey
- 1 Tablespoon Cinnamon
- 1 Teaspoon Salt
Coconut Oil Cinnamon Honey Butter Frosting
- ½ Cup Coconut Oil
- ¼ Cup Honey
- 1 Tablespoon Cinnamon
- 2 Teaspoon Xanthan Gum
Instructions
- You will start by cooking the sweet potato. If you're using a microwave, poke holes in the sweet potato, wrap it in a wet paper towel, set it on a plate, and microwave on high for 8 minutes, flipping halfway, until soft. Let cool (5-10 minutes), then peel. If you're using the oven, wrap 1 medium sweet potato in foil and bake at 425°F for 45 minutes until you can easily pierce it with a fork.Mash the sweet potato with a fork until soft. You should have 1 cup of mashed sweet potato.
- In a high-speed blender or food processor, combine the cooked sweet potato, ½ cup pecans, 1 cup rolled oats, ½ cup pitted Medjool dates, ½ cup honey, 1 tablespoon of cinnamon, and 1 teaspoon of salt. Blend for 60-90 seconds, scraping down the sides, until thick and smooth like cookie dough.
- Line a 9x13-inch pan with parchment paper. Press the mixture firmly and evenly into the pan, then freeze for 10 minutes. For the frosting, whip ½ cup of softened coconut oil, ¼ cup honey, 1 tablespoon cinnamon, and 2 teaspoons xanthan gum for 2 minutes until fluffy. Spread the frosting over the base.
- Refrigerate at least 1 hour (or freeze 30 minutes) until firm. Lift bars using the parchment overhang and slice into 16 squares with a sharp knife. Optional: sprinkle with extra cinnamon or chopped pecans. Store in an airtight container in the fridge for up to 1 week or freeze up to 3 months.
Notes
- Blend Thoroughly: Make sure there are no oat chunks in the batter. Blend an extra 15 seconds if needed.
- Use Fresh Dates, Not Dried-Out Ones: If your dates are hard, soak them in warm water for 10 minutes, then drain before blending. This prevents a gritty texture.
- Adjust Oats Based on Moisture: If your mixture is too wet to press, add oats 1 tablespoon at a time. If it's too crumbly, add almond milk (or milk of choice) 1 teaspoon at a time.
Nutrition
Calories: 170kcal | Carbohydrates: 23g | Protein: 1g | Fat: 9g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 162mg | Potassium: 103mg | Fiber: 2g | Sugar: 17g | Vitamin A: 1184IU | Vitamin C: 0.4mg | Calcium: 20mg | Iron: 1mg
