Peanut/Nut Free Energy Bites

Posted in Weekday Meals / Vegetarian / Snacks / Vegan / Gluten Free

Peanut/Nut Free Energy Bites

If you're looking for peanut and treenut free snack alternatives, I've got you covered with this great recipe. We're substituting peanut butter for pumpkin butter. Pumpkin seed butter is made from roasted pumpkin seeds (pepitas) and pumpkin butter has more protein than any other seed or nut butter available at 10g protein/2 tbsp. It's also a great source of zinc.  Because we're using dates to sweeten this recipe the added sugar is limited to the few chocolate chips being added. These energy bites offer well-rounded (pun intended!) nutrient profile including whole carbohydrates and fibre from the dates and oats, protein, iron, zinc, and omega 3 fatty acids.

To ensure this snack is completely allergen free you will want to purchase dried fruit that claims peanut/nut free, choose gluten free oats, dairy free chocolate chips, and read your food labels carefully if you might be serving this snack to a child with a food allergy.



1 cup dried dates, soaked in warm water ~10 minutes (to soften); then drain

2/3 cup rolled oats

3 tbsp natural pumpkin seed butter

2 tbsp chocolate chips

1 tbsp hemp hearts

1 tbsp unsweetened coconut flakes



In a food processor, combine all the ingredients and pulse in the beginning to start the mixing process. Mix until you have a uniform mixture (but stop before it starts to form into one sticky ball).

With your hands, roll into ~10 balls.

Store in the refrigerator up to 5 days.


Submitted by Brooke Bulloch, RD