Go Back

Banana Oat Energy Bites

Print Recipe
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 large ripe banana , mashed the spottier, the sweeter
  • 1 1/2 cups rolled oats use certified gluten-free if needed
  • 1/3 cup nut or seed butter (peanut, almond, cashew, or sunflower seed butter for nut-free)
  • 2–3 tablespoons ground flaxseed or chia seeds for fiber and healthy fats
  • 1–2 tablespoons honey or maple syrup optional; only for ages 1+
  • 1 teaspoon vanilla extract optional but nice
  • 1/2 teaspoon cinnamon adds warmth and flavor
  • Pinch of salt balances sweetness; skip if your toddler is very young
  • Optional mix-ins 2–3 tablespoons mini chocolate chips (for older kids), unsweetened shredded coconut, finely chopped raisins, or hemp hearts

Method
 

  1. In a medium bowl, mash the banana until mostly smooth with a few small lumps. You want it creamy, not runny.
  2. Stir in the nut or seed butter, vanilla, and honey/maple (if using) until fully combined and glossy.
  3. Add oats, ground flax or chia, cinnamon, and a pinch of salt. Stir until a thick dough forms. If it's too sticky, add 1–2 tablespoons more oats.
  4. Mix in any optional add-ins. Keep pieces tiny for toddler safety and texture.
  5. Pop the bowl in the fridge. This firms things up and makes rolling easier. Patience level: minimal.
  6. Scoop about 1 tablespoon per bite and roll into balls. For young toddlers, make them smaller (about 3/4 tablespoon).
  7. Roll bites in finely shredded coconut or crushed oats for less stickiness on tiny hands.
  8. Place on a parchment-lined plate and refrigerate for 30 minutes to set. Then transfer to an airtight container.