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No-Bake Oat & Sunflower-Seed Energy Bites

Serves 8 (two of sixteen bites)

15 min prep/cook; 45 min total including 30 min chilling

Ingredient allergen flags: No major allergens in the base recipe. Check labels.

Check actual labels and cross-contact. Allergen guidance and swaps

Chewy oat-and-raisin bites hold together with sunflower-seed butter and honey.

AI-generated illustration of No-Bake Oat & Sunflower-Seed Energy Bites, showing the base recipe

Ingredients

  • 2 cups (160 g) rolled oats
  • 1/2 cup (128 g) unsalted sunflower-seed butter
  • 1/4 cup (84 g) honey
  • 1/2 cup (80 g) raisins
  • 1 tsp (2.6 g) ground cinnamon
  • 1 Tbsp (15 g) water

Method

  1. Use clean hands and utensils. Stir sunflower-seed butter, honey, cinnamon and measured water in a bowl.
  2. Mix in rolled oats and raisins until evenly coated. Divide into sixteen equal pieces and press into balls. Do not substitute raw flour for the oats.
  3. Refrigerate in a covered container for 30 minutes to firm, then keep refrigerated.

Ingredient substitutions

Honey: maple syrup adds no tracked major allergens.

Allergy / dietary substitutions

Sunflower: tolerated peanut butter can replace the seed butter (adds peanuts). The base has no peanut or tree-nut ingredients; check seed butter, oats and raisins for your allergens and prevent cross-contact.

Training-day additions

Add milk (adds milk) or tolerated soy drink (adds soy) and fruit.

Substantive variations

The illustration shows the base recipe.

Cocoa-Date Oat Energy Bites

Variation of No-Bake Oat & Sunflower-Seed Energy Bites. Serves 8 (two of sixteen bites).

20 min prep/cook; plus soften dates 10 min; chill formed bites 30 min (total not specified)

Ingredient allergen flags: No deliberately included tracked ingredients flagged; check labels and cross-contact.. Check product labels and cross-contact; substitutions change nutrition.

Check oat packaging for your allergens; for celiac disease use a suitable gluten-free product. Check seed-butter labels for soy, nuts and shared equipment. Check dates for added coatings, preservatives and your allergens.

Ingredients

  • 2 cups (160 g) rolled oats
  • 1/4 cup (64 g) unsalted sunflower-seed butter
  • 1/4 cup (60 g) just-boiled water
  • 7 oz (200 g) plain pitted dates
  • 1/4 cup (20 g) unsweetened cocoa powder

Method

  1. Put dates and measured hot water in a heatproof bowl. Cover and soften for 10 minutes; keep all the measured water.
  2. Use a food processor to blend dates, their water, sunflower-seed butter and cocoa into a paste. Add rolled oats and pulse briefly until evenly mixed. Do not substitute raw flour for oats.
  3. Divide into sixteen equal pieces and press into balls with clean hands. Refrigerate covered for 30 minutes to firm. Serve two bites per person and keep refrigerated.

Store / pack

Refrigerate covered at 40°F or below; use within 3 days. Pack cold with two ice sources. Serve chilled; reheating is not needed.

Approximate nutrition / serving: 200 kcal · Protein 6 g · Carbohydrate 35 g · Fat 6 g.

Sources: F1, F3, F4, F5, A1, A2, A3, A4.

Store / pack

Refrigerate covered at 40°F or below; use within 3 days. Pack cold with two ice sources. This is a conservative household planning limit; see Keep good food safe.

Approximate nutrition / serving

240 kcal · Protein 7 g · Carbohydrate 34 g · Fat 10 g

Approximate per serving of the base recipe; add-ons and swaps are excluded. See How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw animal foods from ready-to-eat food. See Keep good food safe.

Check oat packaging for your allergens; for celiac disease use a suitable gluten-free product. Check seed-butter labels for soy, nuts and shared equipment.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 2 cups (160 g) rolled oats — USDA SR Legacy FDC 169705; 160 edible g
  • 1/2 cup (128 g) unsalted sunflower-seed butter — USDA SR Legacy FDC 170155; 128 edible g
  • 1/4 cup (84 g) honey — USDA SR Legacy FDC 169640; 84 edible g
  • 1/2 cup (80 g) raisins — USDA SR Legacy FDC 168165; 80 edible g
  • 1 tsp (2.6 g) ground cinnamon — USDA SR Legacy FDC 171320; 2.6 edible g
  • 1 Tbsp (15 g) water — USDA SR Legacy FDC 173647; 15 edible g
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