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LoginSugar-Free Khapli Aata Energy Bars For Conscious Snacking: Get Recipe, Variations & Tips
5 min
31/05/20265 min31/05/2026
When khapli atta first entered modern-day dining discourse, rotis were quick to claim it as their own. Slowly, other dishes stepped into the foray – dosas, pancakes, ladoos, and even tacos can now be made with khapli flour. But this article focuses on energy bars, the one item that could really benefit from using khapli atta. Read ahead to understand why khapli and energy bars are a match made in healthy food heaven, how to make a sugar-free version at home, and common variations to try.
Energy bars are a type of portable snack designed to provide quick energy. Packed with carbohydrates, proteins, and fats, energy bars are widely consumed by athletes, busy professionals, and outdoor enthusiasts to sustain energy levels on the go. They are often considered healthier than fried or sweet snacks. While many commercial versions are available, homemade energy bars tend to have lower sugar content and can be customised as per taste and diet. Commonly, homemade bars use rolled oats as the base. However, you can also use khapli atta. Read ahead to know the recipe.
Energy bars and khapli atta have had much of the same growth journey – initially adopted by health-conscious individuals, only to slowly gain wider acceptance. Then why wouldn’t one use khapli atta to make energy bars? Especially when khapli atta energy bar, like most other homemade bars, is easier to digest than store-bought versions.
Beyond the shared journey, though, Khapli atta also has other benefits that make it an apt choice for energy bars:
It’s nutrient-rich. It provides the goodness of fibre, iron, and vitamins like B1, all of which support energy metabolism.
It’s rich in proteins and is still easier to digest. It is less glutenous, therefore, easy on the stomach as compared to conventional wheat.
It has a low glycemic index that helps maintain blood sugar levels.
It’s naturally low in sugar, fat and saturated fat, and free from trans-fat. Thus, it is a healthier choice as the base of an energy bar, especially a sugar-free one.
Sugar-free khapli atta energy bars are not difficult to make, but the process can be slightly time-consuming because the atta needs to be roasted first. If you already have a recipe using rolled oats, you can replace a portion of the oats with khapli atta for a nuttier flavour and higher fibre content. Start by replacing about 25–50% of the oats with lightly roasted khapli atta, then adjust the liquid or binding ingredients slightly if the mixture feels too dry. Always make sure to use high-quality khapli atta, like the Aashirvaad Chakki Khapli Atta. This ensures you get the desired health benefits.
Important: Sugar-free here means no added sugar. It still contains natural sugar from dates (or other, similar ingredients).
Ingredients:
½ cup rolled oats
¼ cup mixed seeds (pumpkin, sunflower, flax)
¼ cup chopped almonds or peanuts
2 tbsp peanut butter or almond butter
2 tbsp ghee or coconut oil
½ tsp cinnamon powder
1 pinch salt
4–5 soft dates (for natural sweetness and binding)
2–3 tbsp milk or water, if needed
Recipe:
Step 1: Dry roast the khapli atta on low heat for 5–7 minutes until nutty and aromatic. Roast the oats separately for 2 minutes.
Step 2: Add seeds and nuts to the pan and lightly toast them for another 2–3 minutes.
Step 3: Add the soft dates to a blender or small mixer jar with 1–2 teaspoons of warm water. Blend until smooth and sticky. If the dates are dry, soak them in warm water for 10 minutes before blending.
Step 4: Transfer everything to a bowl. Add cinnamon, salt, peanut butter, ghee, and the prepared date paste. Mix well.
Step 5: If the mixture feels too dry, add milk or water one tablespoon at a time until it holds together when pressed.
Step 6: Press the mixture firmly into a parchment-lined tray or container. Refrigerate for 1–2 hours.
Step 7: Slice into bars and store in an airtight container in the fridge.
A completely sugar-free version can be made without using even natural sweeteners like dates or jaggery. However, since sweeteners help with binding and chewiness, you may need to slightly increase ingredients like peanut butter, yoghurt, or milk to help hold the mixture together while relying on flavours like cinnamon, cocoa powder, vanilla, or cardamom for depth. These bars will taste more earthy, nutty, and savoury rather than sweet.
Start by practising the basic version and then try variations. Here are some simple, flavourful ones to consider:
Dark Chocolate & Sea Salt Bars: Add 2 tbsp chopped dark chocolate (70% or higher), 1 tsp cocoa powder, and a pinch of flaky sea salt to the mix. The bitterness of dark chocolate balances the nuttiness of khapli atta, while sea salt enhances the flavour depth.
Dehydrated Seasonal Fruit Bars: For this version, add dehydrated seasonal fruits of your choice. For example, ¼ cup of chopped dehydrated mango, strawberries, or figs, along with ½ tsp cardamom powder. The dehydrated fruit adds concentrated sweetness and chewiness without refined sugar, while the cardamom brings a bit of aroma.
Coconut & Jaggery-Spice Bars: This is one of the most common variations, where ¼ cup of desiccated coconut, 1 tbsp crushed sesame seeds and a pinch of dry ginger powder (sonth) are added to the ingredient list. This version tastes closer to traditional Indian energy bites, with warmer toasted flavours and extra richness.
Coffee-Cocoa Crunch Bars: All you need for this version is to add 1 tsp instant coffee powder, 1 tbsp cocoa powder, and 2 tbsp chopped walnuts or hazelnuts. This variation has a deeper, roasted flavour profile that pairs especially well with the nuttiness of khapli atta. The coffee intensifies the cocoa notes without making the bars overly bitter.
Pair an energy bar with foods that balance its macros and hydration. Add Greek yoghurt and a drizzle of peanut butter for extra protein, or pair it with an electrolyte drink for pre-workout hydration. The right pairings prevent crashes and keep you full longer. You can also use nut butters to prevent blood sugar spikes. Simply smear a spoonful of almond, cashew, or peanut butter on top of the bar. You can also pair these with a cup of coffee or tea in the evening.
When making khpali atta energy bars at home, keep a few things in mind to ensure the best results:
Don’t over-process the nuts and seeds. Pulse them until they are coarsely crushed rather than blending them into a powder or butter. Leaving some texture gives the bars a great crunch.
Pour wet ingredients into the mix gradually, not all at once. Since the base is made from khapli flour, begin by adding warm water or melted binders (like ghee or peanut butter) slowly, bit by bit, until you reach a stiff, cookie-dough-like consistency.
Be careful not to leave your cut bars sitting out on the counter. The combination of natural sweeteners and moisture makes them prone to drying out or developing mould, especially in the humid Indian climates.
Always roast the khapli flour before using it for energy bars. Don’t add raw, unroasted khapli flour directly into no-bake energy bars because, unlike oats, raw wheat flour can cause digestive issues.
Khapli atta energy bars make for an excellent snack, ideal for those keeping a watch on their blood sugar or weight. Or even for those looking for a post-workout energy snack. You get to control the ingredients, taste, calorie intake, and most importantly, enjoy a simple, no-bake snack that’s good for your heart, gut, and taste buds.
They can be a healthier snack option because they rely on fibre-rich khapli atta, oats, nuts, and seeds instead of refined flour and sugar. However, portion size still matters because nuts and nut butters are calorie-dense.
