1 Pot, Pan or Bowl/ 10 Ingredients or Less/ AIP/ Apps, Snacks & Sides/ Desserts & Treats/ Paleo/ Under 30 minutes/ Whole30

4-Ingredient Carob Date Bars (AIP, Paleo, Vegan)

Stack of carob date bars.
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These Carob Date Bars require just FOUR ingredients and NO baking! Kick your chocolate craving to the curb with these healthy AIP, paleo and vegan treats!

If you’re anything like me, chocolate is a daily necessity. Like, as important as food, water and shelter.

In all honesty, a lot of what held me back from trying the Autoimmune Protocol (AIP) for a long time, was that I would have to cut out chocolate. I mean, I didn’t eat chocolate all day, every day, but I definitely liked to have my customary small (/large) piece of dark chocolate after dinner (and often lunch ?).

So, when I decided to transition to the AIP, I knew I needed an alternative to my daily chocolate fix.

Enter: these 4-Ingredient Carob Date Bars.

While carob is clearly not (and will never be) chocolate, it has a delicious, nutty, savory-sweet flavor that, when paired with dates in these Carob Date Bars, really helps kick my chocolate cravings to the curb.

And bonus points: unlike chocolate, carob does not contain any caffeine, so I can eat a Carob Date Bar after dinner and not worry about it waking me up in the middle of the night (which I cannot say for chocolate).

Carob Date Bar with a bite taken out.

What’s in these 4-Ingredient Carob Date Bars?

That’s it! Easy-peasy! You can whip up a batch in 15 minutes and enjoy them all week! Or, save a batch in the freezer, and thaw one piece at a time, for special occasions – or when that chocolate craving is extra fierce.

Carob Date Bar with a bite taken out.

A note for those of you on the AIP

I should probably point out that on the AIP, treats should be kept to a minimum, to help reduce inflammation and speed the healing process. So, if you’re following the AIP, try to save these for special occasions. I have actually found that the less often I eat sweets, the less often I crave them. So, I started out eating these every day, but slowly reduced my intake to a just a couple times a week.

Now, go make a quick and easy batch of these 4-Ingredient Carob Date Bars and report back!

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Stack of carob date bars.

4-Ingredient Carob Date Bars (AIP, Paleo, Vegan)

  • Author: Andrea
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 16 servings 1x
  • Category: Desserts
  • Cuisine: AIP, Paleo
  • Diet: Gluten Free


These Carob Date Bars require just FOUR ingredients and NO baking! Kick your chocolate craving to the curb with these healthy AIP, paleo and vegan treats!



2 cups tightly packed pitted medjool dates

1/4 cup warm water

1/2 cup coconut flour

1/4 cup coconut oil, melted

1/3 cup carob powder


To soften, soak 2 cups of pitted dates in warm water for about 10 minutes. Then drain.

Add soaked dates and 1/4 cup warm water to food processor. Pulse until dates are finely chopped.

Add coconut flour, melted coconut oil and carob powder to food processor and pulse until a sticky batter forms. Scrape down the sides of the food processor and pulse again, until well-combined.

Transfer to 8″ square baking dish lined with parchment paper and spread to an even layer. For a smoother top, add a sheet of parchment paper on top and smooth with a flat-bottomed object (like a drinking glass).

Transfer to the fridge to firm up for 30-60 minutes. Lift carob date bars out of the baking dish with the parchment paper. Slice into 16 bars and enjoy!


Store in an airtight container in the fridge for about a week, or in the freezer for about a month.

All nutrition information is an estimate, only, using an online nutrition calculator.


  • Serving Size: 1 bar
  • Calories: 235
  • Fat: 3.5g
  • Carbohydrates: 68g
  • Fiber: 5.5g
  • Protein: 2g

Keywords: aip, carob, date, carob date bars, dessert, treats

These Carob Date Bars require just FOUR ingredients and NO baking! Kick your chocolate craving to the curb with these healthy AIP, paleo and vegan treats!
Medical Disclaimer: None of the ideas presented on this website, programs, or services are intended to replace medical advice of any kind. I am not a doctor, and reading this content does not form a doctor/patient relationship. The information provided here has not been evaluated by the U.S. Food and Drug Administration, and is not intended to diagnose, treat, cure, or prevent any disease, condition or illness. For more information, please see the full medical disclaimer, here.

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  • Reply
    Laura Padgett
    May 25, 2020 at 7:22 am

    I found baking date paste makes it even easier to make this recipe! I found it in a middle eastern grocery store.

    • Reply
      May 25, 2020 at 12:09 pm

      Interesting! I’ve never tried it. Thanks for sharing!

      • Reply
        April 12, 2021 at 4:19 am

        Hi Andrea and thank you for sharing with us your lovely recipes. One question. We measure dates with or withoud the seed?

        Thank you.

        • Reply
          April 12, 2021 at 5:41 pm

          Thank you for the kind words, Maria! For this recipe, I would measure the dates after you remove the pits.

  • Reply
    November 5, 2020 at 11:30 am

    How many grams of dates are in 2 cups? I find two different answers trying to convert on the internet. Either 450 grams or 240 grams.
    Thank you!

    • Reply
      November 5, 2020 at 7:30 pm

      Good question. I’m not positive, as I haven’t weighed them myself, but I found a few places on the internet that say dates weigh 225g/US cup, so I’d bet 450g is the right answer for this recipe. You’re right, though, that there are a lot of different answers. I think it probably has to do with how tightly you pack them. Luckily for this recipe, you can be a little off and they still taste delicious. 🙂

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