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Bedtime Protein Bites

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Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 cup plain Greek yogurt 2% or full-fat; casein protein for slow release and creaminess.
  • 1/2 cup casein protein powder vanilla or unflavored; boosts protein and thickens the mix.
  • 1/2 cup rolled oats fiber for steady digestion and texture.
  • 1/3 cup almond butter healthy fats and magnesium; helps with fullness.
  • 2–3 tablespoons pure maple syrup or honey just enough natural sweetness.
  • 2 tablespoons ground flaxseed omega-3s and fiber for satiety.
  • 2 tablespoons dried tart cherries, finely chopped natural melatonin support and a pop of tang.
  • 1 teaspoon vanilla extract flavor depth, dessert energy.
  • 1/2 teaspoon cinnamon cozy flavor; may help with blood sugar control.
  • Pinch of sea salt balances flavor and enhances sweetness.
  • Optional add-ins choose 1–2; 1 tablespoon cacao nibs, 1 tablespoon mini dark chocolate chips, or 1 tablespoon finely chopped walnuts.

Method
 

  1. In a medium bowl, stir together Greek yogurt, casein powder, almond butter, vanilla, cinnamon, and sea salt until thick and smooth. It should look like cookie dough batter that went to the gym.
  2. Fold in oats and ground flaxseed. If the mixture feels too sticky, add another tablespoon of oats or a teaspoon of casein at a time.
  3. Mix in maple syrup or honey, starting with 2 tablespoons. Taste, then decide if you want the third. Remember: bedtime is not the moment for a sugar rollercoaster.
  4. Stir in chopped tart cherries and any optional add-ins like cacao nibs. Keep pieces small so the bites hold together.
  5. Cover and refrigerate for 20–30 minutes. This firms the mix for easier rolling and keeps your hands from turning into sticky mitts.
  6. Scoop 1–1.5 tablespoons of mixture and roll into balls. You should get about 16–20 bites, depending on size. No judgment if you “test” one.
  7. Place on a parchment-lined tray and chill another 30 minutes before transferring to an airtight container.
  8. Enjoy 1–2 bites 30–60 minutes before bed with a small glass of water or warm herbal tea. Done.