Superfood Vegan high protein Bars / flapjack
Superfood Vegan high protein Bars / flapjack is a easy Irish recipe that serves 12. 210 calories per serving. Recipe by The Happy Pear on YouTube.
Prep: 35 min | Cook: 15 min | Total: 55 min
Cost: $81.16 total, $6.76 per serving
Ingredients
- 50 g Dried Mango (chopped into small pieces)
- 50 g Dried Apricots (sulphur‑free) (chopped; choose organic, sulphur‑free for best flavor)
- 70 g Chia Seeds (raw, unsalted)
- 100 g Dates, Pitted (soft, preferably Medjool; chop if large)
- 50 g Goji Berries (unsweetened)
- 100 g Walnuts (roughly chopped)
- 100 g Pumpkin Seeds (raw, unsalted)
- 50 g Desiccated Coconut (unsweetened)
- 70 g Cacao Butter (melted; acts as binder)
- 200 g Dark Chocolate (70% cocoa solids) (melted for topping; can use refined‑sugar‑free chocolate)
Instructions
Chop Dried Fruits
Place the dried mango and dried apricots in the food processor and pulse a few times until coarsely chopped. If the processor struggles, finish chopping by hand.
Time: PT5M
Measure Dry Ingredients
Weigh chia seeds, pitted dates, goji berries, walnuts, pumpkin seeds and desiccated coconut onto a large mixing bowl.
Time: PT5M
Melt Cacao Butter
Fill a saucepan with a few centimeters of water, bring to a gentle simmer, and place the heatproof bowl with cacao butter on top. Stir until fully melted, about 3‑4 minutes.
Time: PT5M
Temperature: 40°C
Blend Superfood Mix
Add the chopped mango, apricots, chia seeds, dates, goji berries, walnuts, pumpkin seeds and coconut to the food processor. Pulse until the mixture is coarse but well combined, about 10‑15 seconds.
Time: PT3M
Incorporate Cacao Butter
With the processor running, slowly drizzle the melted cacao butter into the bowl. Pulse a few more times until every piece is lightly coated.
Time: PT2M
Press Into Pan
Line the small baking tray with parchment paper. Transfer the mixture into the tray and press firmly with the back of a spoon or a flat spatula to create an even layer about 1 cm thick.
Time: PT3M
Melt Dark Chocolate
Using the same water‑bath method (or microwave in 20‑second bursts), melt the dark chocolate until smooth.
Time: PT5M
Temperature: 40°C
Add Chocolate Topping
Pour the melted chocolate over the pressed base and spread evenly with a spatula.
Time: PT2M
Chill to Set
Place the tray in the refrigerator and let it set for about 15 minutes, or until the chocolate and cacao butter are firm.
Time: PT15M
Temperature: 4°C
Cut and Serve
Remove the set slab from the pan, peel off the parchment and cut into 12 equal bars using a sharp knife.
Time: PT5M
Nutrition Facts
- Calories
- 210
- Protein
- 4 g
- Carbohydrates
- 25 g
- Fat
- 12 g
- Fiber
- 5 g
Dietary info: Vegan, Gluten‑Free, Refined Sugar‑Free, Dairy‑Free
Allergens: Tree nuts (walnuts), Seeds (pumpkin, chia), Coconut
Ingredient Substitutions
- Instead of Dried Mango: Dried pineapple, Dried figs
- Instead of Dried Apricots (sulphur‑free): Fresh apricots (dry them), Dried peaches
- Instead of Chia Seeds: Flax seeds, Hemp seeds
- Instead of Dates, Pitted: Raisins, Figs
- Instead of Goji Berries: Cranberries, Dried cherries
- Instead of Walnuts: Almonds, Pecans
- Instead of Pumpkin Seeds: Sunflower seeds, Sesame seeds
- Instead of Desiccated Coconut: Shredded coconut (unsweetened)
- Instead of Cacao Butter: Coconut oil (will be softer), Melted dark chocolate
- Instead of Dark Chocolate (70% cocoa solids): 70% cocoa chocolate chips, Vegan dark chocolate
Equipment Needed
- Food Processor
- Heatproof Bowl
- Saucepan (for water bath)
- Spatula
- Measuring Scale
- Parchment Paper
- Small Baking Tray or Pan (≈8×8 cm)
- Refrigerator
Critical Steps — Do Not Skip
- Chop dried mango and apricots finely to avoid a leathery texture.
- Melt cacao butter gently using a water bath to prevent burning.
- Ensure every dry ingredient is coated with melted cacao butter for proper binding.
- Press the mixture firmly into the pan so the bars hold together.
- Allow the bars to chill completely before cutting.
Chef Tips from the Video
- Use a kitchen scale for precise measurements – superfood bars rely on exact ratios.
- For extra crunch, toast the pumpkin seeds and walnuts lightly before adding.
- Add a pinch of sea salt on the chocolate topping to enhance flavor.
Troubleshooting
Bars are crumbly and fall apart.
Make sure the cacao butter is fully melted and thoroughly mixed in step 5. Press the mixture more firmly and chill for the full 15 minutes.
Chocolate topping is grainy or separates.
Melt chocolate over gentle heat, stirring constantly. If it seizes, add a teaspoon of coconut oil and stir until smooth.
Storage
Refrigerator: Store in an airtight container for up to 5 days.
Freezer: Freeze individually wrapped bars for up to 1 month; thaw in fridge before eating.
Room temperature: Not recommended; bars may become soft and lose shape.
Make-Ahead Tips
- Prepare the base and chocolate topping up to step 9, then refrigerate; cut bars when ready to serve.
- Wrap each bar in parchment or wax paper for easy grab‑and‑go snacks.
Frequently Asked Questions
What is the cultural significance and history of Superfood Flapjacks in Irish vegan cuisine?
Superfood Flapjacks reflect Ireland’s growing plant‑based movement, combining traditional oat‑based flapjacks with globally sourced superfoods. The Happy Pear popularised them as a modern, nutrient‑dense snack that fits the Irish love of hearty, portable foods while embracing vegan values.
What are the traditional regional variations of Superfood Flapjacks in Irish cuisine?
While the classic Irish flapjack uses rolled oats, butter and golden syrup, variations replace oats with nuts, seeds and dried fruit for a gluten‑free, vegan version. Some regions add locally sourced honey or Irish butter, but The Happy Pear’s version swaps those for cacao butter and dark chocolate for a healthier twist.
How is Superfood Flapjacks traditionally served in Ireland?
Traditional Irish flapjacks are often sliced and served with a cup of tea. The Happy Pear’s Superfood Flapjacks are meant to be eaten cold, straight from the fridge, as a snack or part of a packed lunch, making them ideal for school, work or outdoor activities.
What occasions or celebrations are Superfood Flapjacks associated with in Irish culture?
Flapjacks are a staple at school picnics, sports events and family gatherings in Ireland. The Happy Pear’s Superfood version is frequently prepared for birthdays, community pot‑lucks, or as a wholesome treat for children’s lunchboxes.
What makes Superfood Flapjacks special or unique in Irish vegan cuisine?
They combine the comforting texture of classic flapjacks with a powerhouse blend of antioxidant‑rich dried fruits, seeds and nuts, all bound by cacao butter and finished with a dark chocolate glaze. This creates a snack that is both indulgent and nutritionally dense, aligning with the health‑focused ethos of The Happy Pear.
What are the most common mistakes to avoid when making Superfood Flapjacks?
Common errors include under‑mixing the cacao butter, which leads to crumbly bars, and overheating the chocolate, which makes the topping grainy. Also, failing to press the mixture firmly will cause the bars to fall apart when cut.
Why does this Superfood Flapjacks recipe use cacao butter instead of coconut oil as a binder?
Cacao butter solidifies at room temperature, giving the bars a firm, snap‑like texture that holds the dense mix together. Coconut oil remains liquid at room temperature, which would make the bars softer and more prone to falling apart.
Can I make Superfood Flapjacks ahead of time and how should I store them?
Yes, you can prepare the bars up to step 9 and keep them refrigerated in an airtight container for up to five days. For longer storage, wrap each bar and freeze; thaw in the fridge before serving.
What texture and appearance should I look for when making Superfood Flapjacks?
The base should be compact with visible bits of fruit, nuts and seeds, and a glossy coating from the cacao butter. After the chocolate topping sets, the surface should be smooth, shiny and firm to the touch.
What does the YouTube channel The Happy Pear specialize in?
The Happy Pear is an Irish YouTube channel run by twin brothers who focus on plant‑based, whole‑food cooking, nutrition education and lifestyle tips aimed at making healthy eating accessible and enjoyable for families.
How does the YouTube channel The Happy Pear's approach to vegan cooking differ from other vegan cooking channels?
The Happy Pear emphasizes simple, ingredient‑driven recipes that use readily available supermarket items, with a strong focus on family‑friendly meals and the science behind nutrition, whereas many other vegan channels may focus on gourmet techniques or specialty ingredients.
Last updated: August 30, 2026
