Nut-Free Oatmeal Energy Bites
on Aug 29, 2019, Updated Feb 25, 2025
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What Makes This Recipe Great
Craving a healthy and convenient snack that won’t derail your day? Look no further than these delicious and easy-to-make nut-free oatmeal energy bites! Perfect for busy mornings, post-workout fuel, or a midday pick-me-up, these bites are packed with wholesome ingredients and bursting with flavor. In today’s world, nut allergies are increasingly common. That’s why we’ve crafted a recipe that’s not only delicious and energizing but also safe for everyone to enjoy. Whether you’re dealing with a personal allergy or simply catering to a nut-free environment, these energy bites are a fantastic solution.
Ingredient List
- Medjool Dates– make sure you pit them before you blitz them
- Maple Syrup– Pure maple syrup is high in antioxidants and nutrients like riboflavin, zinc, magnesium, calcium and potassium
- Quick Oats
- Oat Flour– you can make you own oat flour by blitzing oats in your blender
- Refined Coconut Oil– unrefined can work, it will just have a strong coconut taste
- Water
- Vanilla Extract– almond extract can also be used
- Cinnamon these spices and easily be swapped for all spice or nutmeg
- Ground Ginger
- Salt
Did you know?:
- Around 1/3 cup (80 ml) of pure maple syrup contains:
- Calcium: 7% of the RDI
- Potassium: 6% of the RDI
- Iron: 7% of the RDI
- Zinc: 28% of the RDI
- Manganese: 165% of the RDI
- Real Maple Syrup has a glycemic index of 54. Maple syrup is defined as having a “medium” index. Using the glycemic index of different foods helps those with Diabetes manage their blood sugars.
Protein Balls for Extra Energy
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Nut-Free Oatmeal Energy Bites
Ingredients
- 2 cups pitted medjool dates
- 3 tbsp maple syrup
- 2 cups quick oats
- ½ cup oat flour
- ¼ cup refined coconut oil
- ¼ cup water
- ½ tsp vanilla extract
- 1 tsp cinnamon
- ½ tsp ground ginger
- pinch of salt
Instructions
- In a food processor add dates and maple syrup and blend on high until the dates break down and form a paste.
- Add in oats, oat flour, coconut oil, water, vanilla, cinnamon, ginger and salt and blend until it forms a ball.
- Scoop into balls and place them in the refrigerator.
I just made these. They are the perfect consistency and taste soooo good! Thank you for a nut free snack option!!
So glad you like them!!
Can you make this with coconut flour if you don’t have oat flour?
You will need to use less of it! Or you can make oat flour easily in your food processor with oats!
Delicious!
These were super quick to make although my food processor didn’t do a good job of mixing them so I did that by hand. Hubby and I were looking for a simple, yummy snack and these hit the spot. Not too sweet and after a couple we were satisfied. Will definitely make again!
That’s great!
Made these for my husband. He loved them. I froze them so he can pop in a snack bag and take on the trail or bike for a quick bite.
Brilliant idea!!!
Hi Kelsey! Can you use unrefined coconut oil? Will the recipe still work? Thank you!
Yes, either kind of coconut oil works.
I made these for my daughter to take in her lunch since her school is nut free. They came together super quickly and were a hit with my 4 and 2 year old. I I thought I’d need to add chocolate chips to make them more appealing to my kids but they gobbled them right up without them. had to add just a tiny bit more water than what the recipe called for to make blending easier. Great recipe!
Yahoo!!