Banana Oat Energy Bites
Mashed banana, rolled oats, smooth nut or seed butter and ground flaxseed rolled into small flattened bites — a no-bake, no-added-sugar snack ready in 10 minutes.
Prep
10 min
Cook
0 min
Total
10 min
Yield
16 bites
Nutrition note
Oats provide whole grains and fiber; smooth nut or seed butter adds protein and healthy fat. Banana provides natural sweetness.
Ingredients
- 11 ripe banana, mashed
- 21 1/2 cups (135 g) rolled oats
- 31/3 cup (80 g) smooth peanut or sunflower-seed butter
- 41/2 teaspoon cinnamon
- 52 tablespoons ground flaxseed
Method
- 1
Mix all ingredients until evenly combined.
- 2
Chill for 15 minutes to firm.
- 3
Roll into 16 small balls, then flatten slightly to reduce rolling risk.
- 4
Refrigerate before serving.
Complete the Snack
Serve 1–2 bites with milk and fruit. Always supervise and offer small, soft pieces.
Allergens
Contains peanut if peanut butter is used. Oats may have gluten cross-contact.
Ingredient Substitutions
- Use sunflower-seed butter for nut-free bites.
- Use certified gluten-free oats when required.
- Use mashed pear plus an extra tablespoon oats instead of banana.
Storage
Refrigerate for up to 4 days.
Freezer Guidance
Freeze for up to 1 month; thaw before serving.
Picky-Eater Strategy
Flatten the balls and serve one alongside a familiar cracker or fruit.
Little Helper Job
Let your child roll and flatten the mixture.
Evidence-informed draft; pending review by a licensed pediatric dietitian before public health claims are made.