Healthy No Bake Protein Bites

These tasty and healthy no bake protein bites offer big energy without filling you up.  My family enjoys these easy plant based energy snacks most on the go during the morning rush to school or before a workout.  The almond butter provides a healthy protein and, in addition to the oats, works to keep you feeling fuller longer.  I’ve even added a couple of superfoods to boost the health factor. Read on to learn more about the health benefits of each ingredient and links to sources for the nutritional benefits.  To go straight to the recipe click here: Jump to Recipe

Here’s a breakdown of the ingredients and their benefits:

Creamy Almond Butter & Sliced Almonds

Let’s start by saying almonds are a healthy monounsaturated fat.  Your body needs healthy fats from ingredients like nuts, avocado, and olive oil to remain in optimum shape.  They assist with weight loss, reduce the risk of heart disease, and decrease inflammation.

Almonds are rich in antioxidants.  These little babies protect against oxidative stress, which creates inflammation, speeds up the aging process, and assists in the development of diseases like cancer.  One antioxidant almonds contain is a high amount of vitamin E.   A high intake of this nutrient has been known to lower your chance of heart disease, cancer, and Alzheimer’s.

Almonds contain a lot of magnesium which lowers blood sugar levels.  See this article, which describes why people with diabetes are usually magnesium deficient.  Magnesium also helps with blood pressure, muscle cramps and sleep issues.  Many people are deficient and don’t realize it.

The skin of the almond is rich in polyphenol antioxidants.  Because of this antioxidant property in almonds, eating almonds has been known to lower LDL cholesterol levels and its harmful oxidation, which can lead to heart disease.

Nuts are low in carbs, high in healthy fat, and make these a great ingredient for these plant based protein snacks.  Source: 01

Rolled Oats

I primarily use rolled oats in this recipe.  From time to time, I will use quick-cooking steel-cut oats but have found they can be crunchy and not compliment the texture I am trying to achieve with these bites.  Nutritionally, the only difference between rolled oats and steel-cut oats is the latter contains more fiber and is a denser product.  Other than that, the nutrient values are pretty much the same.

Similar to almonds, oats are very nutrient-dense and are a good source of healthy carbs and fiber.  They contain a fiber known as beta-glucan which gels up and assists with the digestive process.

Oats are a good source of protein and healthy fat, as well as many antioxidant plant compounds.  They are full of vitamins and minerals like Manganese. This assists with the metabolism of amino acids, cholesterol, glucose, and carbohydrates. It also plays a role in bone formation, blood clotting, and reducing inflammation.  Oats makes these healthy no bake protein bites the perfect plant based energy snack.

Oats also contain Phosphorus, Magnesium, Copper, Iron, Zinc, Folate, Vitamins B1 & B5 as well a lesser amounts of Calcium, Potassium, and Vitamins B6 & B3.  They are a very nutrient-dense food that helps lower cholesterol and lessens the chance of heart disease and blood clotting issues.    Source: 02

Shredded Coconut

Ok, here’s the deal.  I started off making these using sweetened shredded coconut and man were they gooood!  But as I began to lean towards a cleaner, healthier diet, I realized I needed to cut unnecessary sugars where I could, so I switched to an unsweetened brand.  I don’t notice much of a difference now as I’ve cut “added” sugars out of so many other foods like my morning cup of coffee, salad dressings, and carbonated drinks.

Unsweetened shredded coconut is loaded in fiber and MCT’s, which contributes to weight loss and improved digestion and heart health.  However, it does have a higher value when it comes to calories and saturated fat which is why I add a pretty small amount to this recipe.  I like the mild coconut flavor it adds to the bites.  Source: 03

Mini Chocolate Chips

Chocolate is the one thing that makes these bites just a tad decadent.  It’s like when you eat trail mix and bite into the chocolate chunk at the same time you get a nut.  Chocolate pairs well with the almonds and coconut.

I use the Enjoy Life brand, which is an all-natural, non-GMO chocolate chip free from 14 common allergens.  It is dairy-free, nut-free, gluten-free, vegan, and only contains three ingredients: Cane sugar, unsweetened chocolate, and cocoa butter.   I cannot taste any difference between these or the popular brand I used to buy.

Raw, Local Honey*

As with many of the ingredients above, raw local honey is a good source of antioxidants which helps protect your body from cell damage and free radicals.  Bottom line: It assists with the aging process and can lessen your chance of getting chronic diseases such as heart disease and cancer.

Raw honey contains antibacterial and antifungal properties as it naturally contains hydrogen peroxide, an antiseptic.  It is rich in phytonutrients, which contributes to the level of antioxidant and antibacterial properties and is known to be an immune booster as well.

Lastly, raw honey is a prebiotic, so it is good for your gut.  It’s proven to be effective in fighting H. Pylori bacteria.

*NOTE: Raw honey is not pasteurized, so it should not be given to children under the age of one.  It can contain a harmful bacterium called Clostridium Botulinum, which is the key toxin in Botulism.  Source: 04

Maca Powder**

This superfood powerhouse is a Peruvian plant grown in the Andes mountains.  It is a cruciferous vegetable (think broccoli, cabbage, and kale) that has a sweet earthy flavor.

As I am perimenopausal, I started adding Maca to my diet for several reasons. First and foremost, it contains mood-enhancing properties.  Maca contains flavonoids which have been known to reduce feelings of anxiety and depression.  Where I did not feel depressed, I do suffer from anxiety.  Additionally, Maca root is believed to help balance estrogen in the body.  Luckily I do not suffer from night sweats, but I do get more than my share of hot flashes.  Maca is said to help decrease both of these symptoms as your body adjusts to the fluctuation of estrogen during perimenopause and menopause.

Maca promotes natural antioxidants in the body by fighting free radicals, so it supports your health with aging as well as developing diseases like heart disease and cancer.

**NOTE: Because of its properties to fluctuate hormones, those who suffer from thyroid disease or who are undergoing treatments to modify hormone levels for treatments such as breast cancer should avoid taking maca.   Source: 05

Ground Flax Seed

An excellent source of the plant-based omega 3 fatty acid ALA, flax seeds have proven health benefits for heart health and linked to reducing the risk of stroke.

Flax seeds are rich in Lignans, which are known for antioxidant and estrogen-based benefits.  It has been shown that eating flax seeds will reduce the chance of breast and prostate cancer as well as other cancers.  Breast cancer in postmenopausal women is becoming more common.  At the age of 65, my aunt developed breast cancer and opted for a double mastectomy.  She caught it early and is living a full life today.  For an easy read about why cancer occurs in postmenopausal women, click here.   Source: 06

The third best benefit of flax is its high dietary fiber value.  Flax contains both soluble and insoluble fibers.  This fiber duo gets fermented by bacteria in the large bowel, bulks up stools, and allows for softer, more regular bowel movements.  The high fiber content of flax also contributes to lowering LDL cholesterol as well as blood sugar levels.  It also makes you feel fuller longer so it can help with weight loss benefits too.

Flax seed naturally lowers blood pressure.  For those taking medication to lower blood pressure, flax can decrease your chance of uncontrollable hypertension.  My favorite is Bob’s Red Mill Golden Flaxseed Meal.

If you are interested in eating more plant-based proteins, flax seed is your new best friend.  In addition to helping you feel fuller longer, flax seed contains proteins that have shown to improve immune function, prevent tumors, and have anti-fungal properties.  Source: 07

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Tools

A must have tool is an cookie dough scoop.  I like to use this 1½ inch size scoop to make two bites per serving for the perfect pop in your mouth n go size.  I have seen these made with the 2” scoop to create one large bite that you can nibble on as well.

Substitutions

The beauty of this recipe is that it is easy to personalize to satisfy your taste buds.  Here are some different ways to switch ingredients up and keep it a healthy no bake protein bite.

Use peanut butter in place of almond butter.  When I first started making these, I used good old’ Jiffy and the creamy saltiness was missed when I changed to almond butter.  I switched because I was adding in sliced almonds and I wanted the nut flavor to be more consistent.   I just started adding in a little salt to help bring out the different flavors and my kids didn’t notice the change.  The almond butter I choose has one ingredient: almonds.

Don’t want to use chocolate chips?  Dried fruit is a good substitute for sweetness.  Try dried cherries, apricots, or raisins.

Not a fan of coconut? Just omit it and double the sliced almonds.

In lieu of honey, maple syrup will add a creamy, vanilla-like flavor.  Because maple sugar is more of a liquid, add ¼ C more oats to help balance the texture.  Another option is molasses, which can be substituted equally for honey.

Notes

After scooping the bites onto a baking sheet, place them in the refrigerator for 30 – 60 minutes for the bites to set.  I then will portion them into snack-sized bags for easy grab and go.  For best results, store in the refrigerator and remove 15 minutes before enjoying. Allowing them to come to room temperature will yield a much creamier bite.

So you can see that these easy, plant based energy snacks are a good way to add a high amount of antioxidants.  They are the perfect on the go healthy no bake protein bite or snack or to keep you sustained in between meals.

Check out this letter I wrote to myself to see why I am eating healthier.

Questions?  Feel free to email me directly (Stacie@happyhealthyandwiser.com) or leave a comment in the box below.

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