A Healthy Dessert in 5 Minutes!
This recipe is a quick, nutritious snack or dessert that supports weight loss when eaten in moderation. Made with natural, whole ingredients, it satisfies your sweet cravings while helping you stay on track with your health goals. Perfect as a mid-morning bite, post-workout snack, or even a light dessert after meals.
Description
This 5-minute homemade snack is rich in fiber, healthy fats, and plant-based protein. It’s free from refined sugar, flour, or artificial ingredients. The natural sweetness from dates and the creaminess of peanut butter make it taste indulgent—yet it’s totally healthy!
Ingredients For Homemade Snack: I Eat 3 Times a Day and Lose Weight!
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1 cup rolled oats
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8 Medjool dates, pitted
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2 tbsp peanut butter (or almond butter)
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1 tbsp chia seeds (optional for fiber and omega-3s)
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1 tbsp cocoa powder (unsweetened)
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1/2 tsp vanilla extract
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Pinch of salt
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2–3 tbsp water (as needed for texture)
Instructions
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Soften dates: If dates are dry, soak them in warm water for 5 minutes, then drain.
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Blend ingredients: In a food processor, combine dates, oats, peanut butter, cocoa powder, chia seeds, vanilla, and salt. Pulse until the mixture is sticky and crumbly.
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Adjust texture: Add 1 tbsp of water at a time and blend until the mixture holds together when pressed.
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Form balls: Roll into small balls (about 1-inch wide). You should get around 6–8.
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Chill or eat right away: Store in the fridge for 15–30 mins for firmer texture or eat immediately.
Servings
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Yields: 6–8 snack balls
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Serving size: 1–2 balls per snack
Nutritional Info (per ball, approx.)
| Nutrient | Amount |
|---|---|
| Calories | ~100–120 |
| Protein | ~2.5g |
| Fiber | ~3g |
| Carbohydrates | ~13g |
| Natural Sugars | ~7g |
| Healthy Fats | ~4g |
Note: Actual values may vary based on ingredients used.
Tips
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Make it nut-free: Use sunflower seed butter instead of peanut butter.
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Add crunch: Stir in chopped nuts or cacao nibs after blending.
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Sweeter snack: Add a drizzle of honey or maple syrup (not recommended if watching sugar).
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Boost protein: Add 1 tbsp protein powder or hemp seeds.
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Storage: Store in fridge for up to 7 days or freeze for up to 2 months.
Benefits
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Weight loss-friendly: High fiber and healthy fats keep you full and reduce cravings.
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Quick energy boost: Great pre- or post-workout snack.
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Digestive health: Oats, chia seeds, and dates support gut health.
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No added sugar: Sweetness comes from whole fruit.
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Vegan & gluten-free: If you use certified gluten-free oats.
Q & A
Q: Can I eat these multiple times a day?
A: Yes! They’re portion-controlled and nutrient-dense. Eating 1–2 balls per snack is ideal.
Q: Can I freeze them?
A: Absolutely! Freeze in an airtight container. Thaw at room temp for 10–15 minutes before eating.
Q: Are these good for meal prep?
A: Yes. Make a big batch and refrigerate or freeze for easy grab-and-go snacks.
Q: Can I use protein powder?
A: Yes. You can substitute 2–3 tbsp of oats with protein powder for a protein boost.