Ingredients
Scale
- 1 cup Medjool Dates, pitted (about 20–25 dates): Medjool dates are the star of the show, providing natural sweetness, a chewy texture, and a boost of fiber and potassium. Ensure they are pitted for ease of blending.
- 1 cup Creamy Peanut Butter (natural, no sugar added): The creamy, nutty flavor of peanut butter binds the bites together and adds a healthy dose of protein and healthy fats. Opt for natural peanut butter without added sugars or oils for a healthier option.
- 1 ½ cups Rolled Oats (gluten-free if needed): Rolled oats provide structure, fiber, and a satisfying chewiness to the bites. Choose gluten-free oats if you have dietary restrictions.
- ¼ cup Chia Seeds: Chia seeds are nutritional powerhouses, adding omega-3 fatty acids, fiber, and a slight crunch. They also help bind the mixture together.
- ¼ cup Flaxseed Meal (ground flaxseed): Flaxseed meal adds more omega-3s, fiber, and helps with binding. It also contributes a slightly nutty flavor. Make sure it’s ground to maximize nutrient absorption.
- ¼ cup Water (or plant-based milk): A little liquid helps to bring the mixture together, especially if your dates are a bit dry or your peanut butter is very thick. Water or plant-based milk like almond milk or oat milk work well.
- Optional additions:
- ¼ cup Mini Chocolate Chips (dark or semi-sweet): For a touch of indulgence and sweetness, mini chocolate chips are a fantastic addition.
- ¼ cup Shredded Coconut (unsweetened): Adds a delicate coconut flavor and texture. Can be toasted for a richer taste.
- 1 teaspoon Vanilla Extract: Enhances the overall flavor profile, adding a warm and comforting note.
- Pinch of Sea Salt: Balances the sweetness and enhances the peanut butter flavor.
Instructions
- Prepare the Dates: If your Medjool dates are very dry, soak them in warm water for 10-15 minutes to soften them. This will make them easier to blend and create a smoother texture for the bites. Drain the dates thoroughly after soaking. If your dates are soft and plump, you can skip the soaking step. Ensure all dates are pitted before proceeding.
- Blend the Dates and Peanut Butter: In a food processor, combine the pitted Medjool dates and creamy peanut butter. Process until the mixture is smooth and forms a sticky ball. You may need to stop and scrape down the sides of the food processor a few times to ensure everything is evenly blended. The goal is to create a cohesive base for the date bites where the dates and peanut butter are fully incorporated.
- Add Dry Ingredients: To the food processor, add the rolled oats, chia seeds, and flaxseed meal. Pulse the mixture a few times to combine the dry ingredients with the date and peanut butter base. Be careful not to over-process at this stage, as you want to maintain some texture from the oats. If you are adding vanilla extract or sea salt, add them at this point as well.
- Adjust Consistency (if needed): Check the consistency of the mixture. It should be moist enough to easily roll into balls but not too sticky. If the mixture seems too dry, add water or plant-based milk, one tablespoon at a time, and pulse until the desired consistency is reached. If the mixture is too wet, add a tablespoon or two of rolled oats or flaxseed meal to help absorb excess moisture.
- Incorporate Optional Additions (if desired): If you are using mini chocolate chips or shredded coconut, gently fold them into the mixture using a spatula or your hands. Distribute them evenly throughout the dough.
- Roll into Bites: Using your hands, roll the mixture into bite-sized balls, about 1-inch in diameter. You can use a small cookie scoop for more uniform sizes if desired. If the mixture is sticky, lightly dampen your hands with water or coconut oil to prevent sticking.
- Optional Coating (if desired): For an extra touch, you can roll the date bites in additional shredded coconut, chopped nuts, cocoa powder, or even a sprinkle of sea salt. This step is purely for aesthetics and added flavor, so feel free to skip it if you prefer.
- Chill and Set: Place the rolled date bites on a parchment-lined plate or baking sheet. Cover them loosely and refrigerate for at least 30 minutes to allow them to firm up. Chilling helps the bites hold their shape and enhances their texture.
- Store and Enjoy: Once chilled, the Peanut Butter Date Bites are ready to enjoy! Store them in an airtight container in the refrigerator for up to 1 week. They can also be frozen for longer storage; just thaw them in the refrigerator before serving.
- Prep Time: 20 minute
- Cook Time: 30 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 150
- Sugar: 12
- Fat: 9
- Fiber: 4
- Protein: 5