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Healthy 3-Ingredient Pumpkin Energy Bites (No-Bake)

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These no-bake pumpkin energy bites are made with just three simple ingredients: pumpkin puree, rolled oats, and Medjool dates. They’re naturally sweet, perfectly chewy, and make a healthy snack for lunchboxes, post-workout refueling, or a quick breakfast on the go.

Ingredients

Scale
  • ½ cup pumpkin puree (100% pure, not pumpkin pie filling)
  • 1 cup rolled oats (old-fashioned oats)
  • 1 cup Medjool dates, pitted (about 12–14 dates)
  • Optional: ½ teaspoon pumpkin pie spice or cinnamon
  • Optional: 1 tablespoon chia seeds or flaxseed meal
  • Optional: ¼ cup dark chocolate chips
  • Optional: 1 tablespoon nut butter (almond or peanut)

Instructions

  1. If your Medjool dates aren’t already pitted, slice each one open lengthwise and remove the pit. If they feel dry or hard, soak them in warm water for about 10 minutes, then drain well and pat dry.
  2. Place the pitted dates in a mixing bowl. Use a fork or potato masher to mash them into a thick, sticky paste. Continue until no large chunks remain.
  3. Add ½ cup pumpkin puree to the mashed dates and stir until well combined. The mixture will look like a thick, orangey-brown paste.
  4. Add 1 cup rolled oats to the bowl. Stir until the oats are evenly distributed and fully coated. If using any optional add-ins (spices, chia seeds, chocolate chips, nut butter), stir them in now.
  5. Check the texture: the mixture should hold together when squeezed. If too dry, add a teaspoon of water or more pumpkin puree. If too wet, add another tablespoon of oats.
  6. Optional but recommended: chill the mixture in the fridge for 10-15 minutes to make it easier to roll.
  7. Lightly wet your hands with water to prevent sticking. Scoop about 1 tablespoon of the mixture and roll it into a smooth ball. Place on a parchment-lined plate or baking sheet. Repeat with remaining mixture (makes about 12-14 bites).
  8. Refrigerate the bites for at least 30 minutes to firm up. For best texture, chill for 1 hour.
  9. Transfer to an airtight container. Store in the fridge for up to 1 week or freeze for up to 3 months.

Notes

For best results, use soft, fresh Medjool dates. If your pumpkin puree seems watery, let it sit in a fine-mesh strainer for a few minutes to drain excess liquid. The bites taste even better the next day after the flavors meld. For a gluten-free version, use certified gluten-free rolled oats.

Nutrition

Keywords: pumpkin energy bites, no-bake energy balls, healthy pumpkin snack, 3-ingredient recipe, vegan energy bites, gluten-free snack, meal prep snack

Find it online: https://breezybake.com/healthy-3-ingredient-pumpkin-energy-bites-no-bake/