The Perfect On-The-Go Snack
These No-Bake Oat Banana Bites combine wholesome ingredients into delicious energy-packed treats. Originally created as a way to use overripe bananas, these nutrient-dense bites have become popular among health enthusiasts, busy parents, and fitness buffs looking for natural energy boosts without processed sugars.
Ingredients
- 80g (3/4 cup) walnuts
- 1 medium ripe banana (approximately 100g peeled)
- 10g (2 teaspoons) vanilla sugar
- 120g (1 1/2 cups) rolled oats
- 2 tablespoons (10g) unsweetened cocoa powder
- 2 tablespoons (20g) sesame seeds, plus extra for coating
- Optional: 1 tablespoon honey or maple syrup for additional sweetness
Step-by-Step Instructions
Preparation
- Prepare the walnuts: Place walnuts in a food processor and pulse until coarsely chopped. Remove 2 tablespoons and set aside for the outer coating.
- Create the base mixture: Add the banana and vanilla sugar to the food processor with the remaining walnuts. Process until well combined.
- Add dry ingredients: Add the oats and cocoa powder to the food processor. Pulse until the mixture comes together and forms a sticky dough. If the mixture seems too dry, add 1-2 teaspoons of water.
- Incorporate sesame seeds: Transfer the mixture to a bowl and stir in the sesame seeds by hand until evenly distributed.
Forming the Bites
- Prepare coating mixture: In a shallow dish, combine the reserved chopped walnuts with 2 additional tablespoons of sesame seeds.
- Shape the bites: With slightly damp hands, take about 1 tablespoon of the mixture and roll between your palms to form a ball. The mixture should make approximately 12-15 bites.
- Add coating: Roll each ball in the walnut-sesame seed mixture, pressing gently to help the coating adhere.
- Finishing touch: For a decorative finish, dust lightly with powdered sugar just before serving (optional).
Setting
- Chill to set: Place the finished bites on a plate or baking sheet lined with parchment paper. Refrigerate for at least 30 minutes to firm up.
Nutritional Information and Timing
Prep Time: 15 minutes
Chill Time: 30 minutes
Total Time: 45 minutes
Yield: 12-15 bites
Nutritional Information (per bite, based on 15 bites):
- Calories: 85
- Total Fat: 4.5g
- Saturated Fat: 0.5g
- Cholesterol: 0mg
- Sodium: 1mg
- Total Carbohydrates: 10g
- Dietary Fiber: 2g
- Sugars: 2.5g
- Protein: 2g
Pro Tips and Tricks
- Banana ripeness matters: Use very ripe bananas with brown spots for the best natural sweetness and easier blending.
- Texture control: For a smoother texture, process the oats separately into a coarse flour before adding to the mixture.
- Binding issues: If your mixture is too crumbly, add a teaspoon of nut butter or coconut oil to help bind the ingredients.
- Even sizing: Use a small cookie scoop or measuring spoon for consistent bite sizes.
- Coating adhesion: If the coating isn’t sticking well, lightly moisten the outside of each ball with a drop of water.
Variations and Substitutions
Different Nuts:
- Almond option: Replace walnuts with almonds for a different flavor profile.
- Nut-free version: Use sunflower seeds or pumpkin seeds for those with nut allergies.
Flavor Enhancements:
- Chocolate lover’s version: Add 2 tablespoons of mini dark chocolate chips.
- Spiced variation: Add 1/2 teaspoon of cinnamon or a pinch of cardamom.
- Protein boost: Include 1 tablespoon of your favorite protein powder.
- Fruity twist: Add 2 tablespoons of dried cranberries or chopped dried apricots.
Sweetener Alternatives:
- No added sugar: Omit the vanilla sugar and use an extra ripe banana.
- Natural sweeteners: Replace vanilla sugar with date paste or a drizzle of honey.
Common FAQs
Q: How long do these Oat Banana Bites last?
A: When stored in an airtight container in the refrigerator, these bites will stay fresh for up to 5 days. The banana may darken slightly but the flavor remains unchanged.
Q: Can I freeze these energy bites?
A: Yes! These bites freeze exceptionally well. Place them in a single layer on a baking sheet to freeze individually, then transfer to a freezer-safe container. They’ll keep for up to 3 months. Thaw in the refrigerator for 1-2 hours before eating.
Q: Are these suitable for special diets?
A: These bites are naturally vegetarian and can easily be made vegan by ensuring your vanilla sugar is vegan or by substituting with maple syrup. They’re also gluten-free if you use certified gluten-free oats. However, they do contain nuts and seeds, so they’re not suitable for those with related allergies.
Q: Can I make these without a food processor?
A: While a food processor makes the process much easier, you can make a chunkier version by finely chopping the walnuts by hand, thoroughly mashing the banana with a fork, and mixing everything in a bowl. The texture will be more rustic but still delicious.
Q: Why are my bites not holding together well?
A: This could be due to the banana being too small or not ripe enough. Add a teaspoon of nut butter, honey, or coconut oil to help bind the ingredients. Alternatively, refrigerating the mixture for 15 minutes before shaping can make it easier to work with.
Storage and Make-Ahead Tips
Refrigeration:
Store the bites in an airtight container, placing parchment paper between layers to prevent sticking. Keep refrigerated for up to 5 days.
Freezer Storage:
For longer storage, freeze the bites for up to 3 months. To prevent freezer burn, wrap individually in parchment paper before placing in a freezer-safe container or bag.
Travel Tips:
These bites are perfect for on-the-go snacking but can soften at room temperature. If packing for lunch or travel, place in a small container with an ice pack to maintain firmness.
Batch Preparation:
The recipe doubles easily for batch preparation. Make a large batch at once and freeze portions for quick, healthy snacks throughout the month.
These No-Bake Oat Banana Bites are the perfect solution for healthy snacking without sacrificing flavor. Their natural sweetness satisfies cravings while providing sustained energy through wholesome ingredients. Whether you’re fueling up for a workout, packing a lunchbox treat, or looking for a nutritious midnight snack, these versatile bites have you covered!
