Peanut Butter Energy Bites

Peanut butter energy bites are a delicious and healthy snack packed with protein and healthy whole grains and seeds. This treat is 100% nut free because my dear husband has a tree-nut allergy. If you are wondering about the peanut butter, well it is a common misconception that they are nuts. Peanuts are a legume, a seed that grows underground. So my highly allergic-to-nuts husband often enjoys peanuts and peanut butter to most observers’ surprise. These peanut butter bites are deliciously sweetened with honey and dates, as well as chocolate chips and dried cranberries or cherries. Similar to my date truffles, these peanut butter bites are a healthy source of energy and protein, so they make a great snack in Ramadan when Muslims fast for long hours, or between meals in a very busy schedule. The recipe is a quick and easy no bake one that you could complete in under 15 minutes.

peanut butter balls

medjool dates

My kids always make these with me. In fact, my inspiration behind these come from my own childhood. Back in the 1980s when television was full of great, wholesome shows like Mr. Rogers, Fredd Penner, and Mr. Dress Up, we learned how to make a delicious and easy treat called “peanut butter balls” from Mr. Rogers. I don’t recall exactly what was in it, but it involved peanut butter, honey, and raisins to some extent. So this recipe is credited to Mr. Rogers, and it is one that conjures up nostalgic childhood memories for me. I further enhance the recipe with the use of dates, a superfood. Dates have numerous minerals such as calcium, magnesium, iron, and zinc, to name a few. Their additional nutritional benefits include being a heart healthy, fiber rich fruit, and a source of healthy sugars or carbs to fuel you up. The natural sweetness of the date imparts a perfect caramel flavor to this recipe. I soak the pitted dates in hot water and smash (or blend) them into a paste to incorporate into the peanut butter. A touch of honey also gets whipped into the peanut butter until I have a nicely sweetened creamy base.

spoon of dripping honey

spoon of honey

I add some crunch with pumpkin and sunflower seeds, a sweet and tart bite with the cranberries and cherries, and some heart healthy fiber with oats. Additional flavors such as chocolate chips are optional, and you can also experiment with alternative additives like coconut, white chocolate, carob chips, raisins, dried blueberries, sesame seeds, or tree nuts.

oats, pumpkin seeds, peanut butter



I let my kids roll these into balls, because this is so fun for them! Besides, this was the way we learned to make peanut butter balls from Mr. Rogers. When I make these for friends or to store as a snack for a few weeks, I prefer to lay it into a rectangular pan and then cut them into bars. Either way, they are deliciously scrumptious! Here is a treat you don’t need to feel guilty about!

child rolling balls

peanut butter bars

peanut butter bars

peanut butter bar

Peanut butter bites
A healthy and delicious energy treat that is so easy to make!
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Prep Time
10 min
Prep Time
10 min
  1. 1 3/4 cups peanut butter
  2. 1/2 cup raw honey
  3. 1 1/4 cups quick oats
  4. 3/4 cup pumpkin seeds (peeled)
  5. 3/4 cup sunflower seeds
  6. 1/2 cup of Medjool dates, pitted and soaked in hot water then blended or mashed
  7. 1/2 c chocolate chips
  8. 1/2 cup dried cherries or cranberries
  1. In a large bowl, mix the peanut butter, honey, and dates together. Add all other ingredients and stir well.
  2. Roll into balls or spread in a pyrex pan. Refrigerate for 20 minutes and serve. Store in an airtight container in the fridge.
Adapted from Mr. Rogers
Adapted from Mr. Rogers
Sugar & Garlic