Name: 3-Ingredient Nut-Free Energy Bites
Prep time: 20 min
Total time: 20 min
Ingredients: 1 1/2 cups tightly packed Medjool dates (, pitted); 1/3 cup creamy sunflower seed butter ((or raw tahini)); 1/2 cup shredded unsweetened coconut ((or rolled oats)); 1/4 teaspoon fine sea salt ((optional)); Extra shredded coconut for rolling (, if desired)

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I don’t know about you, but traveling always throws my eating pattern off. We prepare for a trip by using up as much fresh produce in our fridge as possible, to avoid throwing away any rotten food when we return home, but that process leaves you with almost no fresh food when you get home. Unless, of course, you plan ahead and make these Nut-free Energy Bites like I did.

These date-based snacks are a nut-free alternative to my popular Date Energy Balls. Those buttery treats have been my go-to snack for years now, but I wanted to offer a nut-free version for those with a nut intolerance or allergy. With so many schools now being nut-free, this recipe would also make a great school snack for kids!

Made with just 3 ingredients, these healthy snack bites are quick to prepare and can be easily modified to use whatever you have on hand. I used unsweetened sunflower seed butter in this batch, but I think raw tahini would be another great option. If you want to keep this recipe grain-free, shredded coconut makes a great binder, but if you need something a little lower in fat or don’t care for the taste of coconut, you can also use gluten-free rolled oats. Once you find a flavor combination you love, feel free to make a double or triple batch so you always have something healthy to snack on!

Nut-Free Date Energy Balls
Makes 12 balls

Ingredients:

1 1/2 cups tightly packed Medjool dates, pitted
1/3 cup creamy sunflower seed butter (or raw tahini)
1/2 cup shredded unsweetened coconut (or rolled oats)
1/4 teaspoon fine sea salt (optional)

Extra shredded coconut for rolling, if desired

Directions:

Place the pitted dates into the bowl of a large food processor fitted with an “S” blade, then process until they form a sticky ball. Use a spatula to break up the date mixture a bit, then add in the sunflower seed butter, shredded coconut, and salt if using. Process again until a sticky batter is created.

Scoop the dough by tablespoons and roll them into balls. Arrange them on a flat plate or baking sheet lined with parchment paper. Roll the balls in extra shredded coconut, if you want to, then place them in the fridge or freezer to firm up a bit. These balls will keep well in an airtight container in the fridge for up to a month, or in the freezer for up to 6 months.

nut free date ball with half rolled in coconut on pan

3-Ingredient Nut-Free Energy Bites

5 from 4 votes

A quick and easy nut-free snack that is safe for school, calling for only 3 ingredients: sunflower seed butter, dates, and coconut.

prep20 mins total20 mins

Servings:12

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Ingredients

1 1/2 cups tightly packed Medjool dates , pitted
1/3 cup creamy sunflower seed butter (or raw tahini)
1/2 cup shredded unsweetened coconut (or rolled oats)
1/4 teaspoon fine sea salt (optional)
Extra shredded coconut for rolling , if desired

Instructions

Place the pitted dates into the bowl of a large food processor fitted with an "S" blade, then process until they form a sticky ball. Use a spatula to break up the date mixture a bit, then add in the sunflower seed butter, shredded coconut, and salt if using. Process again until a sticky batter is created.
Scoop the dough by tablespoons and roll them into balls. Arrange them on a flat plate or baking sheet lined with parchment paper. Roll the balls in extra shredded coconut, if you want to, then place them in the fridge or freezer to firm up a bit. These balls will keep well in an airtight container in the fridge for up to a month, or in the freezer for up to 6 months.

Video

Nutrition

Author: Megan Gilmore

Course: Snack

Cuisine: American

Keyword: 3-Ingredient Nut-Free Energy Bites

Per Serving: Calories: 121, Fat: 3g, Carbohydrates: 22g, Fiber: 3g, Protein: 3g

Note: Sunflower seed butter is more bitter than most nut butters, which is why many brands use an added sweetener to help with the flavor. If you can’t find a brand with good ingredients, you can always make your own sunflower seed butter, too.

Reader Feedback: What’s your go-to snack?