Energy Oat Bites

The majority of recipes for 'protein energy balls' these days get their protein content from peanut butter or protein powder. For nut allergy sufferers like myself, peanut butter isn't an option and protein powder isn't the most common ingredient to have in the kitchen cupboard. Alternatively, a lot of the 'energy' source can be simply from carbs and sugar. I have therefore managed to whisk up these energy bites/balls which are gluten and nut free AND low in sugar but also not that bland!!!

The recipe makes 6, with each serving having about 80 calories, 9.5g of carbohydrate, 3.8g of healthy fats and 2.5g of protein. The fact that they're so low in carbohydrate and sugar means that they're a perfect snack for diabetics. This recipe also includes Chia Seeds which are high in OMEGA 3, fibre, calcium, iron and contain all the essential amino acids. When mixed with the egg whites they make the mixture nice and moist (disgusting word, sorry.) You can actually use Chia seeds in anything and they can make a meal a lot more substantial, I often put a spoon of them into my porridge in the morning. They're something I would definitely recommend getting because they're a very useful ingredient to have in the kitchen and last a long time!


  • 70g (gluten-free) oats

  • 1 tablespoon of chia seeds

  • 1 teaspoon of coconut oil

  • 1 tablespoon of natural honey

  • 15g dried coconut

  • 2 egg whites

For Toppings:

  • Raspberries Blueberries Natural Yoghurt (FAGE greek 0%)


  • Preheat the oven to 180 degrees.

  • Mix the oats, chia seeds and dried coconut. Whisk the egg whites and add them in, followed by the coconut oil and honey.

  • Form the mixture into little balls in your hands then place them on a baking tray with baking parchment on it. I always put baking parchment over the tray in the oven also to prevent them getting burnt.

  • Leave in for about ten-fifteen minutes and they're done!

These little bites are so handy to pop into a lunchbox and bring as a re-fuel snack throughout the day, but I'd also recommend dipping them into natural yoghurt to add to the taste. A good option is the FAGE 0% Greek yoghurt which is high in protein and low in carbohydrate. Another recommendation for anyone with a bit of a sweet tooth like me is to mash up a cup of raspberries and blueberries and pop it into the microwave for about 50 seconds and it can be used a dip or sauce topping. As I've mentioned before, berries are a great option for diabetics because although they're sweet, they have a low GI unlike the majority of other fruits. This basically just means that they have a low carbohydrate count so they won't have much of an impact on blood sugar levels.

Hope you enjoy!!!!

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