The Perfect On-The-Go Snack

These No-Bake Oat Banana Bites combine wholesome ingredients into delicious energy-packed treats. Originally created as a way to use overripe bananas, these nutrient-dense bites have become popular among health enthusiasts, busy parents, and fitness buffs looking for natural energy boosts without processed sugars.

Ingredients

• 80g (3/4 cup) walnuts
• 1 medium ripe banana (approximately 100g peeled)
• 10g (2 teaspoons) vanilla sugar
• 120g (1 1/2 cups) rolled oats
• 2 tablespoons (10g) unsweetened cocoa powder
• 2 tablespoons (20g) sesame seeds, plus extra for coating
• Optional: 1 tablespoon honey or maple syrup for additional sweetness

Step-by-Step Instructions

Preparation

1. Prepare the walnuts: Place walnuts in a food processor and pulse until coarsely chopped. Remove 2 tablespoons and set aside for the outer coating.
2. Create the base mixture: Add the banana and vanilla sugar to the food processor with the remaining walnuts. Process until well combined.
3. Add dry ingredients: Add the oats and cocoa powder to the food processor. Pulse until the mixture comes together and forms a sticky dough. If the mixture seems too dry, add 1-2 teaspoons of water.
4. Incorporate sesame seeds: Transfer the mixture to a bowl and stir in the sesame seeds by hand until evenly distributed.

Forming the Bites

5. Prepare coating mixture: In a shallow dish, combine the reserved chopped walnuts with 2 additional tablespoons of sesame seeds.
6. Shape the bites: With slightly damp hands, take about 1 tablespoon of the mixture and roll between your palms to form a ball. The mixture should make approximately 12-15 bites.
7. Add coating: Roll each ball in the walnut-sesame seed mixture, pressing gently to help the coating adhere.
8. Finishing touch: For a decorative finish, dust lightly with powdered sugar just before serving (optional).

Setting

9. Chill to set: Place the finished bites on a plate or baking sheet lined with parchment paper. Refrigerate for at least 30 minutes to firm up.

Nutritional Information and Timing

Prep Time: 15 minutes
Chill Time: 30 minutes
Total Time: 45 minutes
Yield: 12-15 bites

Nutritional Information (per bite, based on 15 bites):

• Calories: 85
• Total Fat: 4.5g
• Saturated Fat: 0.5g
• Cholesterol: 0mg
• Sodium: 1mg
• Total Carbohydrates: 10g
• Dietary Fiber: 2g
• Sugars: 2.5g
• Protein: 2g

Pro Tips and Tricks

• Banana ripeness matters: Use very ripe bananas with brown spots for the best natural sweetness and easier blending.
• Texture control: For a smoother texture, process the oats separately into a coarse flour before adding to the mixture.
• Binding issues: If your mixture is too crumbly, add a teaspoon of nut butter or coconut oil to help bind the ingredients.
• Even sizing: Use a small cookie scoop or measuring spoon for consistent bite sizes.
• Coating adhesion: If the coating isn’t sticking well, lightly moisten the outside of each ball with a drop of water.

Variations and Substitutions

Different Nuts:

• Almond option: Replace walnuts with almonds for a different flavor profile.
• Nut-free version: Use sunflower seeds or pumpkin seeds for those with nut allergies.

Flavor Enhancements:

• Chocolate lover’s version: Add 2 tablespoons of mini dark chocolate chips.
• Spiced variation: Add 1/2 teaspoon of cinnamon or a pinch of cardamom.
• Protein boost: Include 1 tablespoon of your favorite protein powder.
• Fruity twist: Add 2 tablespoons of dried cranberries or chopped dried apricots.

Sweetener Alternatives:

• No added sugar: Omit the vanilla sugar and use an extra ripe banana.
• Natural sweeteners: Replace vanilla sugar with date paste or a drizzle of honey.

Common FAQs

Q: How long do these Oat Banana Bites last?

A: When stored in an airtight container in the refrigerator, these bites will stay fresh for up to 5 days. The banana may darken slightly but the flavor remains unchanged.

Q: Can I freeze these energy bites?

A: Yes! These bites freeze exceptionally well. Place them in a single layer on a baking sheet to freeze individually, then transfer to a freezer-safe container. They’ll keep for up to 3 months. Thaw in the refrigerator for 1-2 hours before eating.

Q: Are these suitable for special diets?

A: These bites are naturally vegetarian and can easily be made vegan by ensuring your vanilla sugar is vegan or by substituting with maple syrup. They’re also gluten-free if you use certified gluten-free oats. However, they do contain nuts and seeds, so they’re not suitable for those with related allergies.

Q: Can I make these without a food processor?

A: While a food processor makes the process much easier, you can make a chunkier version by finely chopping the walnuts by hand, thoroughly mashing the banana with a fork, and mixing everything in a bowl. The texture will be more rustic but still delicious.

Q: Why are my bites not holding together well?

A: This could be due to the banana being too small or not ripe enough. Add a teaspoon of nut butter, honey, or coconut oil to help bind the ingredients. Alternatively, refrigerating the mixture for 15 minutes before shaping can make it easier to work with.