Today’s recipe is for nutrient dense, quick to prepare little chocolate and prune bite snacks with high levels of soluble fiber. Ten minutes is all it takes for these chewy chocolate prune bites.

Earlier this week, I blogged about the potential health benefits of including prunes in your diet. Yes, we all think about prunes helping if we are constipated, but they shouldn’t just be reserved for times of constipation! Let’s get eating them several days a week. You can start by making this quick easy recipe.

What the big deal about soluble fiber?

These chocolate prune bars are a powerhouse for soluble fiber. Both the prunes and the flaxseed give good levels.  Many people eat well below the recommended daily intake for fiber. We should be aiming for 30-50g fiber per day, yet many people get less than 10g.

Fiber can slow the rate at which food enters your bloodstream and increase the speed at which food exits your body through the digestive tract. This can help with both blood sugar balance and cholesterol levels (lowering total cholesterol and LDL), while also improving the elimination of toxins from the gut. 

So here’s the recipe:

Infographic for chocolate prune bars from

They have a nice chewy texture with a little bit of crunch from the chocolate chips.  And not overly sweet, but satisfyingly sweet!

For the nut butter, I use organic walnut butter in mine or a mixed nut and seed butter like Nuttzo, but choose your favorite. 

Moisture content of prunes

You do need to be aware of how dry or moist your prunes are for this recipe, as that will affect how well the bites stay together rather than crumble. If you buy prunes and they are really dry, soak them in a small amount of water first to rehydrate them, then use them in the recipe. 

After pulsing the mixture in the processor, if it doesn’t hold together when you press it between your fingers, either add more prunes or a little more nut butter. 


If you don’t want to wait the couple of hours of refrigerating these bars – just pop them in the freezer for 10 minutes so they firm up. 

Up the protein content

As mentioned in the infographic, you can add other things to these bars, like protein powder but just remember that if you add more dry ingredients, you will need to increase the wet ingredients too so they stick together. 

Prefer balls to bites?

Yes, you can roll the mixture and make them into little balls instead of bites if you prefer. Compress the mixture as you roll it. 

Whatever the reason

Whatever your reason for making these, whether for the fiber, the chewy texture, the not too sweetness, the cholesterol-lowering effects, the bone health benefits – just enjoy them! Food is more than just it’s components and what it can do for you – it is also a time to stop, tune into your senses, relax and enjoy, especially with others. 

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