peanut butter & honey oat bites.

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Recently Featured in JerseyMan/Philly Man Magazine.

This cute little snack can be eaten before or after a workout for optimum performance from complex carbohydrates, protein, healthy fats, and fiber. The combination of oats, chia seeds, dried blueberries and cranberries, peanut butter, honey, and pumpkin seeds make this snack a perfect little ball of energy. It’s the perfect snack for extra energy before a workout; or, it can help feed your muscles post-workout. Some benefits of each ingredient are listed below:

Chia Seeds:

  • The fiber and protein in chia seeds make them popular for weight loss because chia seeds help you feel full
  • Omega-3 fatty acids (good fats)
  • Antioxidants


  • High in fiber
  • Good amount of protein
  • May help prevent heart disease by removing bad cholesterol from the bloodstream


  • Contain Antioxidants
  • Have a low glycemic index to keep your blood sugar spikes low (note: dried blueberries have added sugar and the water is removed, making 1 cup of fresh blueberries and 1 cup of dried blueberries not equal in calories)
  • Also contain vitamin C and fiber


  • Anti-inflammatory effects
  • Increase athletic performance
  • Antioxidants which help reduce the risk of cancer and heart disease

Peanut Butter: (note: purchase natural peanut butters with “peanuts” as the main ingredient to avoid unhealthy fats)

  • Contains heart-healthy fats (monounsaturated fats)
  • Protein and fiber
  • Potassium
  • Energy booster
  • Aids in weight-loss (keeps you fuller for longer)

RECIPE: (makes 15 bites)

  • 1 cup rolled oats
  • ¾ cup brown rice cereal
  • ¼ cup chia seeds
  • ¼ cup pumpkin seeds
  • ¼ cup dried cranberries
  • ¼ cup dried blueberries
  • 1 tablespoon vanilla extract
  • ¾ cup natural creamy peanut butter
  • ½ cup honey
  • 2 tablespoons coconut oil, melted


  • In a large bowl, mix oats and brown rice cereal together
  • In a smaller, microwave-safe bowl, heat peanut butter for 30 seconds until warm and melted
  • With an electric mixer, mix melted peanut butter, honey, vanilla and coconut oil together
  • Add oat mixture and mix until blended
  • Add chia seeds, dried blueberries and cranberries, and pumpkin seeds
  • Mix until everything is mixed and coated with peanut butter and honey mixture
  • Use your hands and roll into balls (about 1&1/2 inch thick)
  • Place oat bites onto a baking sheet and freeze for about ½ hour
  • Store in a air-tight container for a pre/post workout snack

Each bite is very energy-dense, making these a high calorie, but healthy snack before a workout or after a workout – Nutrition for 1 bite: 159 calories, 9g fat, 21 carbohydrates, 4g fiber, 13g sugar, 4g protein

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