These No Sugar, No Flour Energy Bites are a wholesome, nutrient-packed snack made with just a few simple ingredients. Packed with natural sweetness from dates and the crunch of roasted peanuts, these bites are perfect for satisfying my sweet tooth while fueling my body with healthy fats, fiber, and protein. Whether I'm looking for a quick breakfast, post-workout snack, or something to curb cravings, these energy bites are pure goodness in every bite.
Why I Love This Recipe
- Healthy & Natural: I use whole, unprocessed ingredients—no added sugar or flour required.
- Quick & Easy: They're ready in under 10 minutes with minimal prep.
- Customizable: I can add cocoa powder, cinnamon, or other spices for extra flavor.
- Portable Snack: They're perfect for on-the-go energy or packing in lunchboxes.
- Make-Ahead Friendly: I store them in the fridge or freezer for a quick grab-and-go option.
Ingredients
(Here's a tip: Check out the full list of ingredients and measurements in the recipe card below.)
- 1 cup pitted dates (Medjool dates work best for their natural sweetness)
- 1 cup roasted peanuts (unsalted or lightly salted)
- 1 tablespoon cocoa powder (optional, for a chocolatey twist)
- ½ teaspoon cinnamon (optional, for warmth and depth)
- 1 tablespoon coconut oil or peanut butter (to help bind the mixture)
Directions
Step 1: Prepare the Dates
If my dates are dry or firm, I soak them in warm water for 5–10 minutes to soften. Then, I drain and pat them dry with a paper towel before using.
Step 2: Blend the Ingredients
In a food processor, I combine the pitted dates, roasted peanuts, cocoa powder (if using), cinnamon (if using), and coconut oil or peanut butter. I pulse the mixture until it forms a sticky, crumbly dough. I may need to scrape down the sides of the processor a few times to ensure everything is evenly combined.
Tip: The mixture should hold together when pinched between my fingers. If it’s too dry, I add another teaspoon of coconut oil or peanut butter.
Step 3: Shape the Bites
I scoop out about 1 tablespoon of the mixture at a time and roll it into a ball between my palms. Then, I place the balls on a plate or tray lined with parchment paper.
Step 4: Chill
I refrigerate the energy bites for 15–20 minutes to firm up. This makes them easier to handle and enhances their texture.
Step 5: Store and Enjoy
I keep the energy bites in an airtight container in the fridge for up to 1 week or freeze them for up to 3 months. They're ready to enjoy whenever I need a quick, healthy snack.
Servings and Timing
- Servings: Makes 12–15 bites
- Prep Time: 10 minutes
- Chill Time: 15–20 minutes
- Total Time: 25–30 minutes
Variations
- Nut-Free: I substitute sunflower seeds or pumpkin seeds for peanuts.
- Extra Protein: I add a scoop of my favorite protein powder to the mixture.
- Different Flavors: I experiment with adding vanilla extract, orange zest, or other spices to change up the flavor profile.
Storage/Reheating
- Refrigerator: I store the energy bites in an airtight container for up to 1 week.
- Freezer: I freeze them in a sealed container for up to 3 months. I let them thaw for a few minutes before eating.
- Reheating: Not needed—these are meant to be enjoyed chilled or at room temperature.
FAQs
Are these energy bites vegan?
Yes, as long as I use plant-based ingredients like coconut oil or peanut butter, these energy bites are vegan-friendly.
Can I use other nuts instead of peanuts?
Absolutely! I can substitute almonds, cashews, or any other nuts I prefer.
How do I make the mixture less sticky?
If the mixture is too sticky, I add a bit more nuts or oats to absorb the excess moisture.
Can I add chocolate chips?
Yes, I can mix in dark chocolate chips or drizzle melted chocolate over the bites for an extra treat.
Are these suitable for kids?
Definitely! These energy bites are a healthy, kid-friendly snack option.
Conclusion
No Sugar, No Flour Energy Bites are a wholesome and delicious way to fuel my day. Packed with nourishing ingredients and customizable to my taste, they’re a quick and satisfying snack that I can feel good about eating anytime. I keep a batch in the fridge or freezer—I’ll be reaching for them again and again!
No Sugar, No Flour Energy Bites
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 25–30 minutes
- Yield: 12–15 bites
- Category: Snack
- Method: No-bake
- Cuisine: American
- Diet: Vegan
Description
No Sugar, No Flour Energy Bites are nutrient-packed, naturally sweetened snacks made with dates and peanuts. They're perfect for a quick breakfast, post-workout fuel, or a healthy treat anytime.
Ingredients
- 1 cup pitted dates (Medjool preferred)
- 1 cup roasted peanuts (unsalted or lightly salted)
- 1 tbsp cocoa powder (optional)
- ½ tsp cinnamon (optional)
- 1 tbsp coconut oil or peanut butter
Instructions
- If dates are dry, soak them in warm water for 5–10 minutes, then drain and pat dry.
- In a food processor, combine dates, peanuts, cocoa powder, cinnamon, and coconut oil or peanut butter. Pulse until a sticky dough forms, scraping down sides as needed.
- Scoop 1 tablespoon of the mixture and roll into balls. Place on a parchment-lined tray.
- Chill the bites in the refrigerator for 15–20 minutes to firm up.
- Store in an airtight container in the fridge for up to 1 week or freeze for up to 3 months.
Notes
- Use Medjool dates for best texture and sweetness.
- If the mixture is too dry, add more coconut oil or peanut butter.
- Try flavor variations like vanilla extract or orange zest.
- Suitable for kids and easy to pack for on-the-go snacking.
Nutrition
- Serving Size: 1 bite
- Calories: 90
- Sugar: 7g
- Sodium: 2mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 2g
- Cholesterol: 0mg
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