Quick Info
- Prep Time: 20 minutes
- Chill Time: 20–30 minutes (hands-off)
- Total Time: 40–50 minutes
- Yield: About 22–24 bites (1 tablespoon each)
- Course: Snack / Make-Ahead Breakfast
- Cuisine: American wholesome
- Skill Level: Easy
- Special Equipment: Food processor, mixing bowl, small cookie scoop (1 Tbsp), parchment paper, airtight container
Introduction
Every fall, our kitchen turns into a tiny pumpkin-seed factory. After roasting a few sheet pans for snacking, I always save a jar of pepitas for these Pumpkin Seed Energy Bites (No Bake). They’re the grab-and-go snack that keeps peace in the car line and smiles in the lunchbox. I joke that they’re “truce treats”—one bite and sibling squabbles mysteriously fade while everyone chews.
These bites are chewy, toasty, and naturally sweetened with dates and a touch of maple. They pack protein, healthy fats, and plenty of fiber, but mostly they taste like a cross between an oatmeal cookie and trail mix. Mix once, roll once, and you’ve got a week of snacks ready to go.
Ingredients
Main Ingredients
- 1 cup hulled pumpkin seeds (pepitas)
- 1 cup old-fashioned rolled oats (use certified GF if needed)
- 10 soft Medjool dates, pitted (about 1 cup packed)
- ¼ cup pure maple syrup (or honey)
- ⅓ cup nut or seed butter (tahini or sunflower seed butter for nut-free; almond or peanut butter also great)
- ¼ cup mini dark chocolate chips (or cacao nibs)
- 2 tbsp ground flaxseed (or chia seeds)
- 2 tbsp unsweetened shredded coconut (optional for texture)
- 1 tsp vanilla extract
- ¾ tsp ground cinnamon
- ¼ tsp fine sea salt
- 1–2 tbsp water, as needed for binding
Optional / Variations
- Pumpkin Spice Twist: Add ¼ tsp ground ginger + a pinch of nutmeg and cloves.
- Espresso Buzz: Mix in 1 tsp instant espresso powder (so good for afternoon slumps).
- Cran-Orange: Swap chocolate chips for ⅓ cup chopped dried cranberries and add 1 tsp orange zest.
- Protein Boost: Stir in 1 scoop (20–25 g) vanilla or chocolate protein powder; add an extra tablespoon of water if the mixture seems dry.
- Allergy-Friendly: Keep it nut-free with sunflower seed butter or tahini and chocolate that’s allergy-aware.
- No Dates? Use ½ cup runny nut/seed butter + ¼ cup maple and ¼ cup raisins; texture will be softer but delicious.
- Low Sugar: Reduce maple to 2 tbsp and increase seed butter by 1 tbsp; add a splash of water if needed.
Instructions
Step 1: Toast the Pepitas (Flavor Maker)
Heat a small dry skillet over medium. Add pumpkin seeds and toast, shaking the pan, until a few pop and smell nutty, 3–4 minutes. Transfer to a plate to cool. This tiny step makes a big difference—my kids call it the “popcorn moment.”
Step 2: Blitz the Base
In a food processor, pulse oats and cooled pepitas until you have a coarse, sandy meal—think tiny flecks, not flour (10–12 pulses). Add dates, flax, coconut (if using), cinnamon, and salt. Pulse until dates are evenly chopped and the mixture resembles damp crumbs.
Step 3: Bind & Balance
Add maple syrup, vanilla, and seed/nut butter. Process until the mixture clumps together and holds when pressed between fingers, scraping the bowl as needed. If it looks dry or sandy, drizzle in 1–2 tbsp water—just enough for cohesion. Stir or pulse in chocolate chips to distribute without pulverizing.
Step 4: Scoop & Roll
Line a tray with parchment. Use a 1-tablespoon scoop to portion the mixture, pressing it firmly into the scoop so each ball holds. Roll between your palms to make neat rounds. If the mixture sticks to your hands, lightly oil your palms or chill the bowl for 5 minutes.
Step 5: Chill to Set
Refrigerate the tray 20–30 minutes until firm. This sets the natural sugars so the bites stay round in lunchboxes. My crew always steals two warm from the tray—consider that your baker’s tax.
Step 6: Store for the Week
Transfer to an airtight container. Keep in the fridge for up to 1 week or freeze up to 3 months. For grab-and-go mornings, I freeze in snack-size bags with 2–3 bites each.
Tips & Variations
- Date Check: If your dates feel dry, soak them in warm water 5 minutes and pat dry before using.
- Texture Control: For a softer, brownie-like bite, process longer and add 1 extra tablespoon of water. For more chew, under-process a bit and fold chips by hand.
- Uniform Size: Pack the scoop tightly so the bites don’t crumble later. You can also press the mixture into a parchment-lined loaf pan and cut into bars.
- Lunchbox Safe: Make them nut-free with sunflower seed butter and chocolate chips that are made in nut-free facilities.
- Coating Fun: Roll finished bites in cocoa powder, toasted coconut, crushed pepitas, or a dusting of cinnamon sugar for a pretty party platter.
- Add Veggies: Stir in 2 tbsp pumpkin purée and reduce maple by 1 tbsp; chill a little longer to set.
- Warm & Gooey Treat: Microwave 2 bites for 8–10 seconds—they turn into mini “cookie dough truffles.”
- Sports Fuel: Add a pinch of salt on top and use cacao nibs instead of chocolate chips for a slightly less sweet, more mineral-rich bite.
- Budget Swap: Sunflower seeds work in place of pepitas; toast them just the same.
- Make It a Gift: Tuck a dozen into a mason jar with a ribbon and a note—“No-Bake Pumpkin Power Bites.” They vanish fast.
Nutrition
(Per 1 bite; values are estimates and vary with ingredients.)
- Calories: 95
- Protein: 3 g
- Carbs: 10 g
- Fat: 5 g
- Fiber: 2 g
- Sodium: 35 mg
- Sugar: 6 g
Final Thoughts
These Pumpkin Seed Energy Bites (No Bake) are everything I want in a busy-season snack: pantry-friendly, kid-approved, and ready in minutes. They taste indulgent but carry enough protein and fiber to keep everyone happy until dinner—whether you’re wrangling costumes, homework, or soccer cleats. If you play with flavors, report back! Our current household favorites are Cran-Orange for school days and Espresso Buzz for grown-up afternoons.
Save this for pumpkin seed energy bites, no-bake snack balls, healthy fall snacks, nut-free lunchbox treats, date and oat bites, and meal prep snacks for busy families. From my pumpkin-strewn kitchen to yours—happy rolling and even happier snacking!Réflexion en cours
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