You’re going to love these Chocolate Peanut Butter Crunch Bars. They’re crispy, chocolatey, and easy to make. This recipe is naturally gluten-free, dairy-free, and vegan, with just 8 grams of sugar per serving.
As a dietitian, I’m always looking for treats that feel indulgent but still support your overall wellness goals. These bars remind me of a favorite candy bar from childhood, only with more wholesome ingredients and no baking required.
What started as a holiday dessert idea quickly became a go-to sweet snack n my kitchen. The peanut butter crunch layer is packed with crispy rice cereal and almond flour for that perfect texture. A rich dark chocolate topping brings it all together. Whether you’re prepping a sweet treat for the week or sharing with friends and family, this one’s always a crowd-pleaser.
Three Reasons I Love This Recipe As a Flexitarian Dietitian
1. Protein and Fiber, Built Right In: Between the nut butter and almond flour, these bars offer a little boost of protein and fiber—making them more satisfying than your average sweet treat.
2. Perfect for Meal (or Dessert) Prep: These are the kind of bars you’ll want to keep in your fridge all week. They’re quick to make, easy to slice, and store well in an airtight container—ideal for grab-and-go treats or a little something after dinner.
3. Chocolate Craving Approved: When that sweet tooth hits, these bars totally hit the spot. They’re rich and chocolatey, but made with simple ingredients and less sugar than most store-bought options.
Tools You’ll Need
Mixing Bowl: For stirring together the peanut butter crunch layer.
Spatula or Spoon: To mix ingredients and spread the layers evenly.
9×9-Inch Baking Pan or 9-Inch Cake Pan: Either works for forming the bars.
Parchment Paper: Helps the bars lift easily out of the pan once chilled, don’t skip this!
Small Saucepan or Double Boiler: For gently melting the chocolate mixture.
Cutting Board & Sharp Knife: To slice the bars cleanly once they’re set.
Food Processor (Optional): Great if you want a finer, more uniform crunch layer.
Ingredients in Chocolate Peanut Butter Crunch Bars
The Peanut Butter Crunch Layer
Peanut Butter: Go with your favorite variety that doesn’t have added sugar. Both creamy and crunchy work, but I love crunchy peanut butter with a touch of salt for extra texture and flavor.
Crispy Puffed Rice: Look for toasted puffed rice cereal, something like classic Rice Krispies gives the best crunch.
Almond Flour: This helps bind everything together and adds a subtle nutty flavor without overpowering the other ingredients.
Maple Syrup: A splash adds natural sweetness with hints of vanilla and caramel.
Vanilla Extract: Brings everything together and enhances the flavors of peanut butter, maple syrup, and chocolate.
The Chocolate Layer
Dark Chocolate Chips: I like something 70% or darker—Ghirardelli’s 86% bar is a go-to for me.
Peanut Butter: A little extra in the chocolate keeps the peanut butter flavor going strong.
Coconut Oil: Optional, but it helps thin the chocolate and adds a subtle coconut flavor. You can skip it if you prefer and just use more peanut butter.
Instructions
1. Make the Peanut Butter Crunch Layer
In a large bowl, mix together peanut butter, crispy rice, almond flour, maple syrup, and vanilla extract until well combined.
Line a 9×9-inch baking pan (or 9-inch cake pan) with parchment paper.
Firmly press the mixture into the pan to form an even layer.
2. Make the Chocolate Layer
In a double boiler (or microwave-safe bowl), melt chocolate chips, peanut butter, and coconut oil. Stir until smooth and fully melted.
Pour the melted chocolate over the peanut butter base and spread it evenly.
3. Chill, Slice, and Serve
Place the pan in the fridge for 30 minutes to 1 hour.
If you’d like to add toppings (coconut flakes, sprinkles, flaky sea salt, etc.), wait until the chocolate is mostly set but still slightly tacky so they stick without sinking.
Chill for another 30 minutes, then slice into bars and enjoy!
My Best Tips For This Recipe
Storage: Keep the bars in an airtight container in the fridge for up to a week. For longer storage, pop them in the freezer, just let them sit at room temp for a few minutes before eating.
Ingredient Swaps & Add-Ins:
Use sunflower seed butter for a nut-free option or almond butter for a milder flavor.
Swap the puffed rice with crushed corn flakes for extra crunch.
Stir in peanut butter chips for a fun twist.
Variations: Add a tablespoon of chia seeds or ground flax to boost nutrition, or use oat flour instead of almond flour if that’s what you have on hand.
Ways to Enjoy These Chocolate Peanut Butter Crunch Bars
I’m all about desserts that don’t just taste good but do a little good for the body too. These Chocolate Peanut Butter Crunch Bars are rich and satisfying, with a bonus boost of fiber and protein. They’re sweet enough to feel like a treat, but balanced enough to keep you feeling good after you eat them.
Here are a few favorite ways I like to enjoy them:
As a snack: I’ll grab one after a long hike or in the afternoon when I want something chocolatey but still nourishing. Each bar has 7 grams of protein and some fiber to help keep you full and energized.
On a holiday dessert board: These bars are great alongside homemade cookies during the holidays. I like to add orange slices, roasted nuts, and dark chocolate to round things out.
A little extra indulgent: Warm a bar in the microwave for 15 to 20 seconds, then top it with a scoop of vanilla ice cream. It turns into a melty, peanut butter-chocolate moment to cherish.
Dietitian’s Spotlight: Peanuts
Peanuts might be known for their crunch, but they also pack a serious nutritional punch. Though often grouped with tree nuts, peanuts are actually legumes, related to beans and lentils. They were likely first cultivated by the Incas in South America and later spread across the globe through Spanish and Portuguese traders, reaching places like China, India, and West Africa.
Today, peanuts thrive in warm climates with plenty of moisture. In the U.S., Georgia and Florida lead in peanut production, while globally, China, India, and Nigeria are among the top producers.
From a nutrition standpoint, peanuts are rich in heart-healthy fats, plant-based protein, and fiber, making them a smart choice for balanced snacking or recipe add-ins. They also provide essential nutrients like magnesium, potassium, folate, and Vitamin E, along with smaller amounts of iron and calcium.
Peanut butter, first promoted as a health food in the early 1900s, is still a dietitian-approved pantry staple when you go for options with minimal added sugars or oils.
Join the Flexi-Foodie Club
Join my email list for new recipes that are equal parts nourishing and delicious. From high-protein snacks to feel-good desserts, you’ll get exclusive content, seasonal inspiration, and healthy twists on comfort food, delivered straight to your inbox. Perfect for flexitarians who want to eat well without giving up the foods they love.
These no-bake, holiday decorated Crunchy Peanut Butter Bars and so good, you forget they have some pretty healthy ingredients. Moreover, this bar is 100% plant-based!
1/4cupmaple syrupor honey (this sub is not plant-based)
1tspvanilla extract
1 1/2cuppuffed rice
Chocolate Topping
3.5ozdark chocolatesee recipe notes
1tbsppeanut butter
1tspcoconut oil
Other Toppings
2tbspunsweetened coconut flakesoptional
Instructions
For the Peanut Butter Layer
Place all peanut butter bar ingredients in a bowl and mix until combined.
Line a 9x9 inch baking pan with parchment paper. If you skip this step the bars will not pop out of the baking pan when cooled.
Press the peanut butter mixture into a 9x9-inch baking pan.
Chocolate Layer
Melt chocolate, peanut butter, and coconut oil over a double boiler. Once all of the chocolate is almost melted remove and stir until the chocolate is completely melted and the ingredients incorporated.
Pour chocolate mixture over Peanut butter bars. Spread it evenly with your chocolate mixing spoon.
Chill & Serve
Place the dessert in the refrigerator for 30min to 1 hour. Before the chocolate has almost set but not completely, add desired toppings (coconut flakes, sprinkles). If the chocolate is too runny, the toppings will sink into the chocolate.
Place bars back in the fridge for another 30min. Serve once the chocolate is set.
This is one of my favorite recipes to make during asparagus season. I usually whip up a big batch of homemade asparagus pesto and use it in all kinds of ways, tossed with this orzo salad, served alongside roasted potato wedges, or spread on toast with eggs. It’s a fresh, healthy way to enjoy farm-fresh asparagus and a delicious way to celebrate the start of spring.
I used my go-to asparagus pesto for this recipe. It’s simple to make and full of bright, herby flavor, check out the recipe here if you’d like to make your own.
Three Reasons Why I Love to Make This Recipe
1. Perfect for Meal Prep This salad holds up in the fridge, making it ideal for meal prepping. I love having a ready-to-eat lunch or quick snack waiting for me during busy weeks.
2. Easy Weeknight Meal With just a few ingredients and minimal cooking, this recipe comes together fast, especially if you use store-bought pesto or have some of my asparagus pesto already prepped.
3. Healthy & Flexitarian-Friendly It’s packed with fiber, healthy fats, and plant-forward ingredients. Whether you keep it vegetarian or add your favorite protein like roasted chicken or fish, it fits beautifully into a flexitarian lifestyle.
Tools You’ll Need
You don’t need much to bring this recipe together, but here are a few kitchen basics that make it easier:
Large pot or salted water: for boiling the orzo
Colander: to drain and rinse the pasta
Large mixing bowl and spoon: to toss everything together
Cutting board + knife: for prepping the veggies
Measuring cups and spoons: to portion out ingredients accurately
Ingredients You’ll Need
Once you’ve made the pesto, this orzo pesto salad comes together with just a handful of fresh, simple ingredients:
For the Salad:
8 oz orzo pasta: cooked and cooled. I often use Barilla Chickpea Orzo because it has 21g plant-based protein per serving! But for the nutrition facts list I used regular orzo pasta.
1 cup cherry tomatoes: the pop one color is perfect
1–2 tablespoons lemon juice: to brighten everything up
1–2 tablespoons olive oil: for extra richness and to help everything come together. I love Graza olive oil.
Optional Toppings:
Freshly grated parmesan cheese: adds a salty, savory finish
Chopped almonds: for crunch and a little nutty contrast (or use pine nuts if you prefer). I like to toast my almonds before chopping and topping.
Fresh basil leaves: roughly torn or sliced into ribbons. When I have fresh basil and herbs growing in my garden I top everything with them.
Red Pepper Flakes: For a touch of heat
Step-by-Step Instructions
Cook the Orzo Bring a large pot of water to a boil. Add the orzo and cook according to the package instructions until al dente. Drain and rinse under cold water to stop the cooking process, then set aside.
Make the Homemade Pesto If you haven’t already, prepare your pesto using a food processor. You can use my homemade recipe (linked here) or your favorite store-bought version.
Prep the Veggies While the orzo cooks, chop the cherry tomatoes and basil.
Toss Everything Together In a large bowl, combine the cooked orzo, cherry tomatoes, and fresh basil. Add the pesto, lemon juice, and olive oil. Gently toss until everything is well coated.
Finish and Serve Taste and adjust with more lemon juice, salt, or olive oil if needed. Sprinkle with parmesan cheese, more basil, and chopped almonds before serving.
Recipe Add-Ins and Variations
This orzo pesto salad is super flexible, feel free to make it your own with whatever you have on hand. Here are some delicious ways to switch it up:
Swap the pasta: Try another small shape like farfalle, ditalini, or quinoa if orzo isn’t your thing.
Use store-bought pesto: Short on time? Store-bought pesto is a great shortcut. To keep that fresh, springy feel, try adding chopped, blanched asparagus to the salad—it helps maintain those asparagus pesto vibes even if you’re not making it from scratch.
Make it vegan: Use a vegan pesto and skip the parmesan (or sub in a vegan cheese alternative such as nutritional yeast).
Add protein: Toss in a can of white beans, mozzarella pearls, feta cheese, or some grilled chicken for a heartier meal.
Add more veggies: Mix in extra color and crunch with ingredients like thinly sliced red onion, sun-dried tomatoes, fresh spinach, chopped red bell pepper, or blanched green beans. They’re an easy way to boost nutrition and texture.
This salad is not only easy to customize but also easy to serve in a variety of ways, here are a few of my favorites:
Serving Suggestions For Asparagus Pesto Orzo Recipe
Enjoy this easy pasta salad as a complete meal or follow some of my favorite suggestions!
Meal prep friendly: Make a big batch and enjoy it for lunch throughout the week. It holds up well in the fridge for 3–4 days.
Serve as a side dish: This salad pairs perfectly with grilled meats, roasted vegetables, or a cozy bowl of soup. Keep a little extra pesto on hand to drizzle over the meat or veggies, or swirl it into a creamy white bean or potato soup for an extra flavor boost.
Add protein: Turn it into a full meal by adding sliced grilled chicken breast, tofu, or white beans.
Great addition to potlucks or picnics: This dish is just as tasty served cold or at room temperature, making it easy to bring and share.
The Best Recipe Tips
Use fresh ingredients: Fresh basil, lemon juice, and, I must emphasize, a good-quality olive oil make a big difference in flavor.
Cook the orzo al dente: Slightly firm pasta holds up better in salads and won’t get mushy.
Serve at room temperature: Let the salad sit out for 10–15 minutes before serving to bring out the best flavor and texture.
Keep extra pesto on hand: A spoonful stirred in just before serving adds a burst of flavor and brings the salad back to life, especially if it’s been in the fridge for a couple of days and is starting to feel a little dry.
Brighten it up: A quick squeeze of fresh lemon juice can wake up the flavors and help loosen up dry pasta, making the salad taste freshly made again.
Recipe Storage Tips
Store any leftover orzo pesto pasta salad in an airtight container in the refrigerator. It stays fresh for 3–4 days, making it perfect for meal prep or quick lunches.
Give it a quick stir before serving, add a splash of olive oil or a spoonful of extra pesto if it seems a little dry after chilling.
Flexitarian-Friendly and Dietitian-Approved Ingredients
This orzo pesto salad fits beautifully into a flexitarian diet, a mostly plant-based way of eating that allows room for animal-based foods in moderation. It’s easy to customize with whatever protein works best for you, whether that’s tofu, grilled chicken, or mozzarella.
To boost the plant-based protein even more, I like using Barilla Chickpea Orzo. Made from chickpeas, it’s naturally gluten-free and higher in both protein and fiber than traditional orzo, making it a great option for flexitarians who want more plant-based nutrition without giving up satisfaction.
That said, chickpea pasta can be a little delicate, larger shapes and long noodles sometimes break apart or lose their texture after cooking. That’s why smaller shapes like orzo work especially well for chickpea-based pastas. For longer noodles, I prefer Barilla Protein+, which blends bean flour with wheat flour. It holds its shape better while still giving you that protein boost.
As a dietitian, I love how this salad brings together fiber-rich carbs, healthy fats, and protein in one simple, flavorful dish. It’s a nourishing and flexible meal that supports a balanced, realistic approach to healthy eating.
This bright and flavorful orzo salad is made with asparagus pesto, fresh veggies, and your favorite protein add-ins. It’s perfect for meal prep, spring gatherings, or an easy weeknight dinner. Flexitarian-friendly, quick to prepare, and packed with nutrients.
Cook orzo in salted water until al dente. Drain, rinse with cool water, and set aside. (Follow packaging instructions.)
Combine:
In a large bowl, toss orzo with pesto, lemon juice, olive oil, cherry tomatoes, parmesan.
Finish:
Top with more parmesan and almonds if using. Taste and adjust lemon juice or salt as needed.
Notes
Asparagus Pesto RecipeThis recipe makes approximately 4–5 cups of orzo pesto salad, enough for 3-4 servings as a side dish or light meal.For an extra boost of plant-based protein, try Barilla Chickpea Orzo. It’s naturally gluten-free and higher in protein and fiber, though it can be more delicate, smaller pasta shapes like orzo hold up best. Nutrition facts may vary depending on the brand of pesto, pasta, and optional toppings used.
Easy Asparagus Pesto: Perfect For Pasta, Toast, and More!
Pesto comes from the Italian word pestare, which means to pound or crush, traditionally referring to a sauce made with garlic, nuts, cheese, and olive oil. This easy asparagus pesto puts seasonal asparagus front and center. Blended with garlic, lemon juice, Parmesan cheese, olive oil, and your choice of nuts or seeds, it’s bright, creamy, and packed with flavor.
I love using it on pasta, spreading it on toast, or pairing it with baked proteins like tofu or fish. It comes together quickly in a food processor and makes a simple, nutrient-rich sauce you’ll want to keep on repeat. This kind of flexible, veggie-forward recipe is what I reach for often as a flexitarian RD. It’s easy to prep, full of flavor, and simple to pair with whatever protein I have on hand.
Why I Love This Asparagus Pesto
There are so many reasons this asparagus pesto is a peso favorite. In addition to the following reasons, it’s simple, flavorful, and a fun way to highlight one of my favorite spring vegetables.
Great way to use a bunch of asparagus whether fresh from the market or sitting in the fridge
Perfect for leftover cooked asparagus that needs a flavorful second life
A unique twist on traditional pesto without any herbs or basil
Creamy texture from blended asparagus, Parmesan, olive oil, and nuts or seeds
Celebrates seasonal produce and brings fresh spring flavor to any dish
Seasonal Spotlight: Asparagus
Asparagus is one of the first signs of spring at the farmers market, and it’s one of my favorite veggies to work with this time of year. Whether you’re blending it into pesto or roasting it up for bowls and salads, here are a few reasons to enjoy it while it’s in season:
Best time to buy: Asparagus is at its peak from March through June. That’s when it’s the freshest, most flavorful, and widely available.
Budget-friendly tip: Seasonal asparagus is often more affordable, so it’s a great time to experiment with new ways to use it—like this pesto.
Local bonus: Buying in season means a better chance your asparagus is locally grown, which supports nearby farms and reduces the environmental impact of shipping.
Flavor matters: In-season asparagus has a naturally sweeter, more tender taste compared to out-of-season stalks, which can be tough or bland.
Meal prep tip: Make the most of asparagus season by roasting a big batch or doubling your pesto to use throughout the week in bowls, sandwiches, and snacks.
Ingredients For This Pesto
Fresh asparagus: The star of this recipe. Look for bright green stalks with firm tips. Trim the woody ends before cooking.
Garlic cloves: Adds depth and bold flavor. One or two cloves is plenty, but feel free to adjust to your taste.
Lemon juice: Brightens up the pesto and balances the richness of the cheese and olive oil.
Almonds: Add healthy fats, fiber, and a mild nutty flavor. Raw or toasted both work.
Almond tip:Raw or toasted almonds both work here, but be sure they’re fresh. Almonds can go rancid over time, if they smell sour or taste bitter, it’s time to toss them. For longer shelf life, store them in the fridge or freezer.
Parmesan cheese: Adds salty, umami-rich flavor and helps create a creamy texture. Choose a block and grate it yourself if possible.
Extra virgin olive oil: Adds richness and helps create that smooth, spoonable texture. Choose a brand you like and taste it before using.
Olive Oil Tip: It should taste fresh, slightly peppery, and pleasantly fruity. Since the flavor comes through in the final dish, using a good-quality oil makes a big difference.
How To Make Asparagus Pesto Recipe
Preparing this asparagus pesto is straightforward and takes about 20 minutes. Here’s how to make it:
Blanch the Asparagus:
Trim the woody ends from the asparagus spears and chop them into 1-inch pieces.
Bring a large pot of salted water to a boil.
Add the asparagus pieces and cook for 2–3 minutes until they turn bright green and are just tender.
Immediately transfer the asparagus to a bowl of ice water to halt the cooking process and preserve the vibrant color.
Optional: Toast the Nuts
While the asparagus cools, place your choice of almonds in a dry skillet over medium heat.
Toast them for 2–3 minutes, stirring frequently, until they’re lightly browned and fragrant. Be careful not to burn them.
Blend the Pesto:
Drain the cooled asparagus and place it in a food processor.
Add the toasted nuts, garlic cloves, lemon juice, grated Parmesan cheese, and a pinch of black pepper.
Pulse the mixture a few times to combine.
With the processor running, slowly drizzle in the extra virgin olive oil until the pesto reaches your desired consistency.
If the pesto is too thick, add a tablespoon or two of the reserved asparagus cooking water to thin it out.
Adjust Seasoning:
Taste the pesto and adjust the seasoning as needed. You might add more lemon juice for brightness, extra Parmesan for richness, or a pinch of salt and pepper to enhance the flavors.
Add ins and Substitutions
Feel free to adjust this recipe based on what you have or the flavor you’re going for. Here are a few easy swaps and extras to try:
Asparagus cooking water: Helps thin the pesto and blend everything together smoothly.
Lemon zest: Adds extra brightness and citrusy flavor.
Fresh basil: Optional, but great if you want a more classic pesto profile.
Other nuts or seeds: Almonds work great here, but you can swap them for pine nuts, walnuts, sunflower seeds, or cashews. Pine nuts are traditional in pesto but tend to be pricey, so sunflower seeds or walnuts are more budget-friendly options that still add great flavor and texture.
Pecorino cheese: A saltier, sharper alternative to Parmesan that adds extra flavor.
Vegan option: To keep it dairy-free, use nutritional yeast or a plant-based Parmesan. You can also skip the cheese entirely, just add a little extra lemon juice, garlic, and nuts or seeds to boost flavor and richness. A pinch of salt can help balance the missing umami.
Olive oil substitute: Avocado oil can work in a pinch but will slightly change the flavor.
Want more greens? Spinach and arugula both blend well into the pesto without taking over the flavor. Totally optional, but a nice twist if you have some on hand.
Flavor Hack: If you’re trying something new, start by swapping just one ingredient at a time. That way, you can keep the flavor balanced while still making the recipe your own.
Serving Suggestions
This asparagus pesto is super versatile and works well in both warm and cold dishes. Here are some of my favorite ways to use it:
Cold pasta salad: Toss with cooked and cooled pasta, grape tomatoes, and mozzarella for a quick, fresh, and balanced meal. Try it with my Orzo Pesto Recipe!
Warm pasta sauce: Stir into freshly cooked pasta for a light, flavorful sauce. Add a splash of olive oil or reserved pasta water to adjust the texture.
Serving bowl: Serve in a small bowl as a dip or spread with roasted potatoes, crackers, sliced veggies, or toasted bread.
Sandwich spread: Use it in sandwiches or wraps for a vibrant, flavorful alternative to mayo or hummus.
Pro tip: Don’t stop there! This pesto is perfect for pizza, added into a salad dressing, in grain bowls, or drizzled on eggs!
Storage Suggestions
Fridge: Store your asparagus pesto in an airtight container in the fridge for up to 4 days. The texture stays creamy, and the flavor actually improves after a day as everything melds together.
Next day tip: This pesto is even better the next day, so don’t hesitate to make it ahead for pasta, toast, or sandwiches throughout the week.
Freezer: To freeze, spoon the pesto into an ice cube tray. Once solid, transfer the cubes to a sealed container or freezer bag. This makes it easy to pop out a portion when you need it, no defrosting required. This is a great way to add flavors to sauces, soups, and pasta.
Storage tip: If the pesto separates a bit in the fridge, just stir it before using. A small splash of olive oil or water can help bring it back to your desired consistency.
Dietitian Approved Recipe
As a registered dietitian, I love how this simple sauce delivers both flavor and nutrition. Asparagus is rich in folate, vitamin K, and antioxidants. Blended with olive oil, garlic, and almonds, it creates a creamy pesto that also provides a good source of fiber with about 3.5 grams in just 1/4 cup. That’s a solid boost, especially from a sauce.
Fiber is one of those nutrients most people don’t get enough of, but it plays a big role in digestion, heart health, and keeping you full and satisfied after meals. Adding more fiber-rich foods like this pesto into your routine is an easy way to support overall wellness.
So, whether you’re spreading it on toast, tossing it with pasta, or spooning it over a protein, this recipe makes it simple to add more veggies and fiber to your day. It’s a flexible, plant-forward option that fits beautifully into a flexitarian lifestyle.
This creamy asparagus pesto is a fresh, spring-inspired twist on the classic. Made with blanched asparagus, garlic, Parmesan, olive oil, and almonds, it’s bright, versatile, and comes together in minutes. Perfect for pasta, toast, grain bowls, or as a sauce for your favorite protein.
Bring a large pot of salted water to a boil. Add chopped asparagus and cook for 2–3 minutes, until bright green and just tender. Immediately transfer to a bowl of ice water to stop the cooking. Drain well.
Blend the pesto:
Add the blanched asparagus, garlic, almonds, Parmesan, lemon juice, and lemon zest (if using) to a food processor. Pulse a few times to combine.
Add olive oil:
With the processor running, slowly drizzle in the olive oil. Blend until mostly smooth.
Adjust texture:
Add reserved asparagus cooking water, one tablespoon at a time, until the pesto reaches your desired consistency.
Season and serve:
Taste and season with salt and black pepper as needed. Serve immediately or store according to storage tips.
Notes
This recipe is flexible and can be adjusted based on what you have on hand. See the substitutions and add-ins section for ideas.
For a vegan version, omit the Parmesan and use nutritional yeast or plant-based Parmesan to add depth and flavor.
Nutrition note: Nutrition information will vary depending on exact ingredients and serving size. For personalized guidance, consult a registered dietitian.
Yield
This recipe makes approximately 1 1/2 to 1 3/4 cups of asparagus pesto, depending on how much cooking water and olive oil you use. That’s about 6 to 7 servings, with each serving being roughly 1/4 cup.
Craving something sweet but looking for a better option? Snickers Dates are a simple, satisfying treat that combines natural sweetness, creamy richness, and a little crunch.
They make a great snack, dessert, or party treat and are always a crowd favorite. Made with just a few wholesome ingredients, they’re delicious chilled or at room temperature. Best of all, they have all the flavors of a Snickers bar without the processed sugars.
Let’s make some Snickers Dates!
5 Reasons Why I Love Snickers Dates
This is a no added sugar recipe (*not including a small amount of sugar in the dark chocolate). The dates have natural sugar and the perfect caramel-like flavor for a Snickers Stuffed Date.
Dark chocolate and majdool dates are a magical flavor combination.
This is a 5-ingredient easy recipe!
Yet, another, quick and easy “No bake” dessert that can be made into a big batch in advance.
This recipe is simply delicious, especially when topped with a bit of flaky sea salt.
The Ingredients in Snickers Dates
Dates: Medjool Dates are the base of this recipe. I like to use natural delights dates. The chewy dates are what make this recipe like a healthy snickers bar, they are similar to the yummy nougat and caramel layers. This makes snickers dates a healthier alternative to this favorite candy bar.
Crunchy Peanut Butter: Use your favorite brand of peanut butter in this date recipe. The crunchy peanut butter represents the peanuts of the Snickers Bar. You could also use creamy peanut butter in this recipe. Have a peanut allergy or other reason for not wanting to use peanut butter? You can use almond butter or cashew butter instead.
Coconut Oil: There is an option here to omit the coconut oil, but it helps the chocolate remain shiny as it cools. This makes the dates look appetizing.
Peanuts: Peanuts are a beautiful topper for these Snicker Stuffed Dates. Additionally, peanuts to define the look of these dates. I like making these Snickers Stuffed Dates alongside my Almond Joy Stuffed Dates, which I top with coconut flakes (recipe coming soon).
How to Make Dates with Peanut Butter
In three easy steps
Melt Chocolate
Place the chocolate and coconut oil in a microwave-safe small bowl.
Then, melt the chocolate in a microwave-safe bowl, first for two 30-second increments, then in 10-second intervals, stirring between. It should take about a minute and a half in total.
Using a sharp knife, remove the pit of each date and slice it in half. Once this step is complete, you will have 20 date halves.
Fill each date crevasse with a little less than 1 teaspoon of peanut butter. Continue with the remaining 19 date halves.
Place the peanut butter stuffed date in the bowl of melted chocolate. Use the rubber spatula to help coat the outside.
Place the date on your parchment paper lined cookie sheet in a single layer and sprinkle the crushed peanuts and/or some flaky salt on top of the dates.
Chill and Serve
For the final step, once all the dates are ready to go, place the cookie sheet in the refrigerator for at least 15 minutes to allow the chocolate coating to solidify. Store in the refrigerator in an airtight container for up to a week and enjoy this sweet treat all week long.
Dates: A Naturally Sweet Flexitarian Staple
Dates are one of my favorite natural sweeteners to add to plant-focused recipes. They offer a rich, caramel-like sweetness while providing fiber, antioxidants, and essential nutrients. Below, I’ll cover their origins, where they grow, the best ways to store them, their nutritional benefits, and how I love using them in flexitarian meals.
Where Do Dates Come From?
Dates originate from the Middle East, where they grow in large clusters on date palm trees.
Where Do Dates Grow?
These fruits thrive in hot, dry climates. In addition to the Middle East, dates are grown in regions like Africa, Arizona, and California.
How to Store Dates
Dried dates can be kept at room temperature for up to six months, but for long-term freshness, store them in the refrigerator for up to a year.
Why Are Dates a Great Flexitarian Ingredient?
Dates are more than just a natural sweetener. They’re packed with fiber, antioxidants, and even small amounts of protein and iron. Their natural sugars provide quick energy, making them a great addition to plant-based snacks, desserts, and even savory dishes.
If you follow a flexitarian diet, a mostly plant-based way of eating that includes occasional animal products. Dates are an easy way to add natural sweetness without refined sugar. I love blending them into smoothies, stirring them into energy bites, baking them into treats, or using them to add depth to sauces and dressings. They bring natural sweetness and a boost of nutrients to any recipe.
Microwave chocolate and coconut oil in a heat-safe bowl for 30 seconds, then in 10-second intervals, stirring until smooth (~1½ minutes total).
Stuff and Chocolate Coat Dates
Slice each date in half, removing pits (20 halves total). Fill each crevice with just under 1 tsp peanut butter.
Dip each stuffed date in melted chocolate, using a spatula to coat evenly. Place on a parchment-lined cookie sheet and sprinkle with ½ tsp chopped peanuts.
Chill and Serve
Refrigerate 30 minutes until set. Let sit at room temperature for 5–10 minutes before serving.
Notes
Chunky Peanut Butter
The amount of peanut butter may vary depending on how much is used to fill each date. Expect to use approximately ⅓ cup, but you may need slightly more or less.
Dark Chocolate
For best results, use dark chocolate with at least 80% cocoa solids. The recipe is calculated using 3.5 oz (100g) of 85% dark chocolate, but you may melt extra to ensure easy coating. If using more chocolate, note that this may slightly alter the nutrition information.
StorageStore the chocolate-covered dates in an airtight container in the refrigerator for up to one week.Nutrition DisclaimerNutrition values are based on the ingredients listed and may vary depending on the specific brands, types of peanut butter, and chocolate used, as well as any modifications to portion sizes.
One of my favorite ways to turn a bag of frozen shrimp into something bold and flavorful is with this easy Spicy Cajun Shrimp recipe.
It’s perfect as an appetizer or served alongside veggies and grains for a balanced meal, delivering a lean source of protein, omega-3s, and essential nutrients that support overall health. With just a few ingredients and minimal prep, this shrimp comes together in minutes, making it a quick, protein-packed option you’ll want to keep in your meal rotation.
Whether you’re looking for a crowd-pleasing starter or a simple way to add variety to a flexitarian plate, this recipe delivers big flavor with little effort.
Why You Will Love This Recipe
Versatile: This shrimp can be served as an appetizer, tossed into tacos, added to grain bowls, or paired with roasted veggies for a balanced meal. It’s a flavorful addition to any flexitarian plate!
Easy Shrimp Recipe: With just a handful of ingredients and simple cooking steps, this recipe is beginner-friendly and requires minimal prep, perfect for when you need a no-fuss meal.
Quick Weeknight Meal: From freezer to plate in under 15 minutes, this spicy shrimp is a lifesaver on busy nights. It’s fast, satisfying, and packed with protein to keep you feeling full.
Bold & Flavorful: Toasting the Cajun seasoning in oil enhances its depth, giving the shrimp a smoky, spicy kick that’s restaurant-worthy—but made right at home.
Healthy & Protein-Packed: Shrimp is a lean, nutrient-dense protein that’s rich in omega-3s, B12, and selenium, making this a delicious way to nourish your body without extra effort.
This is a shrimp recipe you’ll find yourself making over and over again!
Ingredients
This recipe keeps things simple with just a few key ingredients, letting the bold flavors shine.
1 lb raw shrimp – Peeled and deveined for easy prep.
1 ½ tbsp Cajun seasoning – Use My Cajun Seasoning for the perfect smoky-spicy blend.
2 tbsp butter or oil – Butter adds richness, while olive oil keeps it light and heart-healthy.
1 tbsp fresh lemon juice (optional) – A bright, zesty finish that balances the spice.
Pro Tip: If using frozen shrimp, thaw and pat dry before cooking to get the best texture and flavor.
Step-By-Step Instructions
Follow these simple steps to make flavorful Spicy Cajun Shrimp in minutes.
Prepare the Seasoning – If making your own, mix the Cajun seasoning in a small mixing bowl. If using a pre-made blend, measure it out and set aside.
Heat the Skillet – Place a large skillet over medium-high heat. Add the butter or oil and let it heat until shimmering.
Toast the Spices – Stir in the Cajun seasoning, letting it toast in the hot oil for 30 to 60 seconds to enhance the flavors. Tip: Toasting the Cajun seasoning in oil before adding the shrimp helps unlock its full depth of flavor, giving the shrimp a richer taste.
Cook the Shrimp – Add the shrimp in a single layer, making sure they have space to cook evenly. Sauté for 2 to 3 minutes per side until opaque and slightly crisp at the edges. Tip: Avoid overcooking—shrimp cook quickly and can become tough and rubbery. Remove them from the heat as soon as they turn opaque and curl.
Finish and Serve – Remove from heat and, if using, drizzle with fresh lemon juice for a bright, zesty finish.
What to Serve With Spicy Cajun Shrimp
This Spicy Cajun Shrimp makes a great appetizer on its own, but here are a few ways to serve it for even more flavor and variety:
On a Platter: Arrange the shrimp on a serving board with skewers or toothpicks, lemon wedges, and a dipping sauce like tartar sauce, remoulade, or Cajun aioli.
With Crostini: Serve over toasted baguette slices with a drizzle of lemon juice or a smear of garlic butter.
Shrimp Cocktail Style: Chill the cooked shrimp and serve with a spicy Cajun cocktail sauce for a twist on the classic.
Lettuce Wraps: Spoon the shrimp into butter lettuce leaves with a sprinkle of green onions and a squeeze of lime.
Taco Night: Use this shrimp in shrimp tacos, adding slaw, avocado, and a squeeze of lime for extra flavor.
Stuffed Avocado: Halve an avocado and top it with the shrimp for a creamy, spicy combination.
Variations and Customizations
This Spicy Cajun Shrimp recipe is easy to customize based on your preferences or what you have on hand. Try one of these variations:
Add More Heat: Add a pinch of red pepper flakes for extra spice, or drizzle with hot sauce before serving.
Swap The Citrus: Swap lemon juice for lime juice to give the shrimp a tangy, citrusy kick.
Garnish: Top with green onions, parsley, cilantro, or thinly sliced jalapeños for extra flavor. A sprinkle of flaky sea salt enhances the final dish.
Add a Dipping Sauce: Serve with tartar sauce for a creamy, tangy contrast to the bold spices.
Use Fresh or Frozen Shrimp: Whether using fresh shrimp or a bag of shrimp from the freezer, both work, just be sure to pat them dry before cooking.
Spicy Garlic Shrimp Twist: Add minced garlic to the pan when toasting the spices for an extra layer of garlicky depth.
Make Cajun Shrimp Alfredo: My recipe for Cajun Shrimp Alfredo is dairy-free and delicious.
This Spicy Cajun Shrimp is a quick and flavorful appetizer, ready in 15 minutes with Cajun seasoning, butter or oil, and a touch of lemon for a bold finish.
Heat oil in a skillet over medium-low heat. Add Cajun Seasoning. Stir constantly for 30-60 seconds until fragrant.
Cook the Shrimp:
Increase heat to medium and add shrimp to the skillet. Sauté for 2-3 minutes per side until opaque and lightly crisped. If using garlic, stir it in during the last minute of cooking.
Finish & Serve:
Remove from heat and, if using, drizzle with lemon juice. Let cool slightly, then thread shrimp onto skewers or toothpicks.
Garnish & Enjoy:
Sprinkle with fresh parsley and serve warm with a dipping sauce like Cajun aioli.
For over a decade, baked tofu has been a staple in my kitchen. I first discovered its chewy, nutty goodness in the summer of 2011 while studying abroad in Dunedin, New Zealand. One weekend at the local farmers market, I came across baked tofu—a version I had never tried before—and I was instantly hooked. Prior to that experience I had eaten a lot of bad tofu. I was always drawn to the appeal of a plant-based protein but had no idea how to make it taste so good.
Since then, baked tofu has remained a favorite for its versatility, subtle flavor, and ability to absorb marinades, sauces, and seasonings. It’s a reliable, protein-packed ingredient that I always keep on hand. In this article, I’ll walk you through how to make Easy Baked or Air Fried Tofu, explore ways to enjoy it, and highlight some key nutrition facts about tofu.
Can You Freeze Tofu in Its Package?
Yes, you can freeze tofu in its original package. Freezing changes the texture, making it firmer and spongier, which helps it absorb marinades more effectively. If the tofu is in a sealed, water-packed container, you can place it directly in the freezer. If the package is already opened, drain the tofu and store it in an airtight container before freezing. When ready to use, let it thaw in the refrigerator, then press out any excess moisture for the best texture.
Frozen Tofu Tip: For an even crispier, more flavorful result, try tearing the thawed tofu into bite-sized pieces instead of cutting it into cubes. This creates more surface area, allowing it to soak up marinades and crisp up beautifully when baked or air-fried.
Why I Make This Easy Air Fryer Tofu Recipe
Incredible Texture: Crispy on the outside with a chewy, satisfying bite. Versatile: A perfect addition to salads, bowls, stir-fries, and more. Easy to Prepare: Requires minimal ingredients and hands-on time. Great for Meal Prep: Make a batch in advance for quick, effortless meals. Plant-Based Protein: A delicious way to add more protein to your diet.
Because I eat mostly plant-based, having quick and easy protein options makes maintaining a balanced diet effortless. This recipe is a go-to for busy weeks when I need a nutritious meal in minutes.
Ingredients
Unlike some crispy tofu recipes that call for cornstarch or extra coatings, I keep it simple with just two essential ingredients:
Tofu (Firm or extra-firm)
Oil (Avocado oil, sesame oil, or another high-heat option)
Other optional ingredients include seasonings such as garlic powder, onion powder, salt, and nutritional yeast
Oven: Preheat to 425°F. Position the rack in the middle or upper half of the oven.
Air Fryer: Preheat to 375°F for 3-5 minutes.
Step 2: Prepare the Tofu
Press the tofu: Remove excess water by using a tofu press or patting it dry with paper towels. This helps achieve a denser, chewier texture.
Cut the tofu: Slice into ½-inch to 1-inch cubes or slabs.
Toss in oi: In a large bowl, toss the tofu with the oil. Option to include any other seasonings with the tofu pieces, such as onion powder, garlic powder, salt, or nutritional yeast.
Arrange on a tray:
Oven: Line a baking sheet with parchment paper and arrange tofu in a single layer.
Air Fryer: Place tofu in a single layer in the air fryer basket (cook in batches if needed).
Step 3: Bake or Air Fry
Oven: Bake for 30-60 minutes, flipping halfway through. Remove when edges are golden brown and crispy.
Air Fryer: Air fry tofu for 12-15 minutes, flipping halfway, until golden and crispy.
Note: Cooking time may vary based on your air fryer or oven model, as well as the thickness of the tofu. Bake or air fry until golden and crispy, adjusting as needed for best results.
Step 4: Serve
Once done, enjoy the crisp tofu as is or toss in your favorite sauce or serve along side a delectable dip.
Here are some delicious ways to enjoy it:
Incorporated into a salad or roasted salad for extra protein like my Roasted Brussels Sprouts and Acorn Squash Salad
Mixed into a grain bowl with quinoa, farro, or rice
Add to a stir fry drizzled with soy sauce and other yummy flavors, served with brown or white rice
Tossed in a flavorful sauce and served over noodles topped with green onion
Paired with a dipping sauce like sweet chili sauce, peanut sauce or tahini dressing
Chopped into a taco filling topped with beans, avocado, and a few dashes of your favorite hot sauce.
Smothered in bbq sauce and served over mashed potatoes and corn for a delicious comforting meal.
Health Benefits of Tofu
Tofu is a great source of plant-based protein with several health benefits. It provides all nine essential amino acids, making it a complete protein that supports muscle repair and overall health. With about 8–10 grams of protein per 3.5-ounce (100g) serving, it’s a solid plant-based option for vegetarians, vegans, and flexitarians.
Its unsaturated fats may help lower cholesterol, promoting heart health. Additionally, tofu is a natural source of omega-3 fatty acids, which have anti-inflammatory properties that further support cardiovascular health. Regularly incorporating tofu into a balanced diet may contribute to better blood vessel function, lower blood pressure, and reduced overall cardiovascular risk.
Rich in calcium and magnesium, tofu also supports strong bones. The phytoestrogens it contains may help with hormone regulation. If you choose fermented varieties, you’ll also get probiotics that support digestion and gut health.
Tips for the Best Baked or Air Fried Tofu
Press It Well: Use a tofu press or a heavy object to remove excess water for better texture and crispier results.
Don’t Overcrowd: Arrange tofu in a single layer for even crisping.
Use High Heat: A higher temperature helps create crispy edges.
Adding Sauce and Marinade: If you want extra crispy tofu, toss it in sauce after cooking to keep the texture intact while adding flavor. If crispiness isn’t a priority, marinate the tofu for at least 30 minutes before baking for deeper flavor absorption.
Nutrition Spotlight: Tofu 101
What is Tofu?
Tofu is a plant-based protein made by coagulating soy milk and pressing it into solid blocks. It provides all essential amino acids, making it a complete protein. It’s also rich in iron and calcium, making it a powerhouse ingredient for plant-focused diets.
How Does Tofu Taste?
Tofu has a mild, slightly nutty flavor and acts as a blank canvas, absorbing the flavors of marinades, sauces, and seasonings.
Different Types of Tofu
Silken Tofu: Soft, smooth, and custard-like. Best for soups, smoothies, and creamy dishes.
Soft or Medium Tofu: More structured than silken but still delicate. Great for soups and braised dishes.
Firm Tofu: Holds its shape well and is perfect for grilling, frying, baking, and stir-fries.
Extra-Firm Tofu: The most solid variety, best for dishes requiring a sturdy texture like kebabs and stir-fries.
Sprouted Tofu: Made from germinated soybeans for a nuttier flavor and higher digestibility.
The Various Types of Tofu
Silken Tofu: This is the custard of tofu. Silken tofu has a soft and smooth texture. It is made by coagulating soymilk without curdling it into solid blocks. It is delicate and often used in soups, smoothies, and as a vegan scrambled egg. This tofu variety has the highest water content.
Soft or Medium Tofu: Soft or Medium tofu has a lower water content when compared to silken tofu. During processing, the soy milk is coagulated into a solid block. This variety is great in soups and other dishes where a softer texture is desired.
Regular or Firm Tofu: Firm tofu has a solid tense texture. It is best used for grilling, frying, baking, and stir-frying. This tofu is an excellent choice for crispy baked tofu.
Extra Firm Tofu: The firmest variety of tofu, extra firm tofu, holds its shape the best. This variety is used for kebabs, stir-fries, and other dishes that require it to maintain its shape. This type boasts the lowest water content among the tofu varieties.
Bonus – Sprouted Tofu: Sprouted tofu is made with soybeans that have partially germinated prior to processing. The texture is similar to firm and extra firm tofu with a slightly nuttier flavor.
Final Thoughts
If you’re looking for an easy, high-protein addition to your meals, baked or air-fried tofu is a fantastic option. It’s a simple yet satisfying way to embrace plant-based eating, whether you’re fully vegetarian, flexitarian, or just looking to incorporate more plant foods into your diet. Enjoy experimenting with different flavors and different recipes to find your favorite way to serve it!
Both Oven Baked and Air Fryer Tofu's create crispy, delicate, and dense tofu. This Easy Oven Baked or Air Fryer Tofu is excellent served tossed in your favorite sauce, served with a dipping sauce, or use in a salad, sandwich, or wrap!
Course Appetizer, dinner, lunch, Main Course, Salad
Cuisine human
Servings 2
Calories 233kcal
Ingredients
1blockextra firm tofu(14-16oz)
2tbspavocado oil
salt to taste
Instructions
Preheat
Oven: Preheat to 425°F. Place the baking rack in the middle or closer to the top half of the oven.
Air Fryer: Preheat your air fryer to 375°F for about 3 to 5 minutes.
Prepare Tofu
You want to remove excess water from the tofu (a very important step!). To do this, drain the tofu using a tofu press or pat the tofu dry(ish) with paper towels or kitchen linens. See recipe notes.
Cut the tofu into 1/2-inch to 1-inch slices or cubes. Place the tofu in a single layer on a baking sheet lined with parchment paper.
Oven: Place the tofu in a single layer on a baking sheet lined with parchment paper.
Air Fryer: Place the tofu in a single layer in air fryer basket (this might take 2-3 rounds of air frying depending on the amount of tofu you are making).
Bake or Air Fry Tofu
Bake: Bake the tofu for 30-60 minutes, flipping halfway through. Remove the tofu from the oven when the edges are golden brown and the tofu is crispy.
Air Fry: Cook the tofu in the air fryer for about 12-15 minutes, flipping halfway through cooking, until the tofu is golden brown and crispy on the outside.
Serve
Once done, remove from the oven and toss in your favorite sauce, serve it with a dipping sauce, or use it in a salad, sandwich, or wrap!
Notes
Pressing Tofu: Pressing tofu removes moisture, allowing for the tofu to hold its shape for stir-fries, grilling, and baking. Check out this article from The Spruce Eats for more details on Pressing Tofu to Remove Moisture.
