Peanut Butter Energy Bites
Chewy no-bake bites that come together in 15 minutes. Smooth peanut butter binds rolled oats and honey into portable energy. A gentle remission snack with 4g protein per bite.
Peanut Butter Energy Bites
Chewy no-bake bites that come together in 15 minutes. Smooth peanut butter binds rolled oats and honey into portable energy. A gentle remission snack with 4g protein per bite.
Ingredients
- Low FODMAP
- Low FODMAP
- High FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Add oats to a food processor and pulse 4-5 times, just until slightly broken down but still with visible texture.
Equipment: food processorTip: You want texture, not oat flourCombine all ingredients in a large mixing bowl.
Equipment: large mixing bowlStir with a sturdy wooden spoon until the mixture forms a cohesive, sticky dough and no dry oats remain, about 1-2 minutes of mixing.
Cover and refrigerate the mixture for 15-20 minutes if it feels too sticky to handle. The oats will absorb moisture and firm up slightly.
Tip: Skip this step if the mixture is already easy to handleScoop about 2 tablespoons of mixture at a time and roll between your palms into smooth balls, about 1.5 inches in diameter.
Place each ball on a parchment-lined tray or plate, leaving a bit of space between them.
Equipment: parchment paper, baking sheetRefrigerate uncovered for at least 30 minutes, until the bites feel firm to the touch and hold their shape.
Transfer to an airtight container and store in the refrigerator.
Equipment: airtight container
Notes
Storage
Refrigerate in an airtight container for up to 1 week. Freeze in a single layer on a tray, then transfer to a freezer bag for up to 3 months. Thaw at room temperature for 10 minutes before eating.
Nut-free version
Replace peanut butter with sunflower seed butter in equal amounts. Smooth nut butters are generally well-tolerated by IBD patients, but chunky varieties can irritate the gut lining.
Low-FODMAP version
Swap honey for pure maple syrup or rice malt syrup. Honey is high in excess fructose and not low-FODMAP compliant at this quantity.
Vegan adaptation
Replace honey with maple syrup. Note that maple syrup is SCD-illegal if following that protocol.
Texture adjustments
Add more oats for firmer, chewier bites. Add more peanut butter for softer, fudgier texture. Keep the ratio balanced so the bites hold together.
Make-ahead
These taste better after sitting overnight as the oats continue to absorb moisture and flavors meld together.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
