Protein and energy bites are my favourite to-go snack.  I always have a batch in my freezer and I’ve been experimenting with different combinations for over a year now.  My favourites have been the Fruit and Nut Energy Bites and the Pumpkin Spice Energy Bites


All of my energy bite recipes are really easy to make – all you need is a blender or food processor. No baking required!


One servings of these bite size snacks is about 100 calories and carries 3g of healthy fat from hemp, chia and flax seeds.  These are all a source of ALA (alpha linoleic acid), which is an omega 3 fatty acid – and it is essential for the body to use in making the other two omega 3’s: DHA and EPA.


You’ll also find 3g of fiber in each serving, which is roughly 8.5 to 12% of our daily fiber needs (requirements range from about 25-35 grams per day).  Finally – you’ll get about 5g of protein as well.  All of this protein, fat and fiber make this snack pretty filling and it’ll keep you going when you’re on the run and need a quick, easy, healthy snack. 


Even better is that these are generally safe for everyone: they are gluten, dairy and nut free. 


This new batch uses vanilla protein power, but you can definitely make them without protein powder too – you’ll just want to add more oats, but I’ll explain that later on in the recipe!


Pumpkin Apple Spice Protein Bites

makes 32 ping-pong size balls

Servings 16
Calories 100 kcal


  • 15 figs
  • 1 cup applesauce unsweetened
  • 1 cup pumpkin puree canned or homemade
  • 1 ¾ cup oats
  • ½ cup ground flax seed
  • ¼ cup chia seed
  • ¼ cup hemp seed
  • 2 scoops vanilla protein powder optional
  • 2 teaspoon cinnamon
  • 1 teaspoon nutmeg


  1. Combine figs and applesauce in a blender or food processor and blend until you reach a mostly-smooth consistency
  2. Transfer fig-applesauce mixture to a bowl and add the remaining ingredients and mix well
  3. Roll into balls approximately the size of a ping pong ball

Recipe Notes

Protein powder is optional.  If you choose to go without it just add another 1/3 to 1/2 up of oats so that the mixture isn’t too sticky.  You can also add a dash of vanilla extract so that you still get the vanilla flavour.



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