Crunchy Energy Bites …. that are school friendly!

I am constantly creating recipes to give my kids nutrient dense, healthy snacks and meals…devoid of processed ingredients.  I get pretty excited about cooking, but my kids don’t always feel the way I do about the final creations!  lol  That is OK though, I keep persevering.  🙂

So many kids snacks are completely filled with dyes, artificial flavours, preservatives, high fructose corn syrup, other sugars and fillers.  Although they may fill your child up for a brief moment, this snack will also send them to a hyper state like letting the air out of a balloon!  They are crazy wild for a bit and then they crash….exhausted and looking for another snack.  These snacks wreak havoc on our blood sugar, gut health and mood.  Yes, they are convenient, but the long term effects are not convenient.

Every tried coconut butter?  Coconut butter is different from coconut oil in that it includes the meat of the coconut as well.  Thick, creamy, smooth and of course delicious!

TIP:  You can make coconut milk with the butter if you wanted.  Just add water and blend.  Voila!

So, onto the essence of this blog.  🙂 These crunchy energy bites are filled with protein, fat and fibre and do not include any dairy, gluten or nuts.  With many allergies on the rise in children, nuts are not allowed to be a part of lunches at schools.  Nuts are a fantastic source of protein, fibre and fat, but does little if you cannot consume them.  Good news though!  There are so many other options!

What is the big deal about protein, fat and fibre you ask?  Having these macronutrients combined provides a steady energy, fills us up and provides nutrients to our cells.  No spike in blood sugar!  Happier kids, happier parents 🙂

The best part of this recipe, is how little time and effort it takes to make these little morsels.  I am all about quick and easy recipes and I believe 15 minutes fits in this category!  You could definitely cut down on time if you didn’t want to roll all the batter into bites.  Instead you could put the batter in a parchment paper lined casserole dish or pan and press down firmly so that the batter is even throughout.

Hope you and  your kids enjoy!

Crunchy Energy Bites


1 cup sunflower seeds

1/2 cup hemp hearts

1/4 cup each:  cacao (or cocoa) powder, coconut butter, coconut oil, and maple syrup

1 tsp cinnamon

Optional:  1-2 cups shredded coconut (for rolling the energy bites or sprinkling on top if you make this recipe into bars instead of bites)


Blend all ingredients (except the coconut) in a food processor until combined.

Roll into bites or add batter to a pan/dish etc with parchment paper and press down firmly and evenly.

Store in a glass container in the fridge.


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