Energy Bites Recipe

Photo courtest of Sarah Koontz.

Photo courtest of Sarah Koontz.

by sarah koontz, RD LD Registered Dietitian

These lovely energy bites are sure to put a spring in your step with just the right amount of sugar! The recipe can be altered very easily to include your little charge’s favorite add-ins. Try out raisins, apricots, or walnuts to mix it up!

Makes 20 mini-muffins


  • 1 cup old fashioned rolled oats
  • 1 cup whole wheat pastry flour
  • 2 Tablespoons chia seeds (or flaxseed)
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1/2 Tablespoon baking powder
  • 1/2 cup dried cranberries
  • 1/4 cup sunflower seeds
  • 1/4 cup dates
  • 1 egg
  • 1/2 cup unsweetened applesauce
  • 1/4 cup canola oil
  • chocolate chips


  1. Preheat oven to 375 degrees.
  2. Spray mini-muffin pan with non-stick spray or use muffin liners.
  3. Add all of the dry ingredients to a medium sized bowl and mix.
  4. In a separate bowl, mix the wet ingredients together. Incorporate the wet ingredients into the dry ingredients until combined.
  5. Fill mini-muffin wells to the top with batter and press 2-3 chocolate chips on the very top of each muffin.
  6. Bake for 12-15 minutes, or until a toothpick comes out clean.