4-Ingredient Energy Bites

4-Ingredient Energy Bites

4-Ingredient Energy Bites

Here is the recipe I promised on Facebook a while back.  These are quick, easy and healthy.  Free of gluten, dairy and added sugar, they are the perfect pre-workout snack, in my opinion.  These are a perfect replacement for store-bought protein bars.  While protein bars are convenient, they have tons of ingredients and are full of sugar.  That doesn’t stop me from buying them, but if I have the time, I would prefer to make my own.


  • 1 cup pitted dates (about 15)
  • 3/4 cup rolled oats
  • 1/4 cup ground flax seed
  • 1/4 – 1/2 cup peanut butter

Add first 3 ingredients to Vitamix and blend for about 10 seconds.  Your mixture should look like this:

IMG_20150621_165852Place the mixture into a large bowl and add the peanut butter.  I just add a few spoonfuls and mix, then continue adding more peanut butter and mixing until you have the correct consistency. Form into balls about an inch in diameter and store in the fridge until ready to eat.

I don’t measure the peanut butter because I hate to clean it out of a measuring cup.  This is also the reason I don’t mix the peanut butter in the Vitamix.  It is not easy to clean out.  The mixture in the picture comes easily out of the Vitamix.  I really am all about saving time and making my life easier.

You can add in other things like a little shredded coconut or honey if these aren’t sweet enough for you.  The whole point of this recipe, though, is to omit any added sugar, so we enjoy them just the way they are.  These are a great snack for my swimmers, both pre-workout and post-workout.  Here is why:

Oats:  high in complex carbohydrates, good source of protein & low glycemic index, providing the sustained energy release imperative for a long workout

Dates:  provide natural source of glucose (sugar) that is quickly and easily digested for energy during workout

Peanut Butter:  protein and calorie dense to provide fuel during workout and help replace burned calories

Flax Seed:  high source of Omega-3 (healthy, unsaturated fats) – in children, fats are metabolized/processed more efficiently during a workout than carbohydrates

If you don’t have dates, raisins could probably be substituted.  Dates are softer and help the mixture come together easily.

4 Ingredient Energy Bites


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