Healthy Snack Ideas for Kids + Trail Mix Energy Bites

Easy energy bites recipe and snack tips for kids

Trail Mix Energy Bites

We love these healthy and uncomplicated Trail Mix and Energy Bites. The recipe is nut-free, but you can swap nut butters—peanut butter would be delicious. And for the dried fruit, they recommend using leftovers from the pantry—apples, raisins, cranberries and figs. This recipe is also great for utlizing bulk bins (U-Konserve stainless steel containers have etched tare weights on the bottom for a speedy, waste-free checkout).

Makes 16-20 bites

1-1/2 cups rolled oats (pulse briefly in food processor or blender, or use quick-cooking)
1 cup mixed seeds (or chopped nuts like sunflower, pumpkin, sesame and flax)
1/4 cup shredded coconut
1/2 cup mixed dried fruit (like raisins, apples, cranberries and figs)
1 tsp. ground cinnamon
1/4 tsp. fine sea salt
1 cup runny sunflower butter (or nut butter of choice)
1/2 cup honey or maple syrup
1 tsp. vanilla extract

Line a 9-inch square baking ban with enough parchment paper to overlap two sides.

In a medium mixing bowl, toss together the pulsed oats, seeds, shredded coconut, dried fruit, cinnamon and sea salt.

In a 2-cup liquid measuring cup or small bowl, measure out the sunflower butter, 1/2 cup honey, and vanilla extract. Whisk well until blended. If your honey or sunflower butter are on the thicker side, warm them gently in a small sauce pan or the microwave. You don’t want to cook them.

Pour liquid ingredients into the dry ingredients, and stir together with a wooden spoon until the two are evenly combined and there are no dry spots. If the mixture seems too wet/dry add more oats or honey depending. You want a thick dough that holds together when pressed between your fingers.

Transfer mixture to lined baking pan and spread evenly. Use the bottom of a measuring cup or flat bottomed glass to firmly press the mixture down as evenly as possible

Cover and chill for at least one hour or overnight to set the bars. Remove bars from baking pan using the parchment paper to lift them up in one solid slab. Cut into 16 square-shaped bars using a sharp knife.

Alternate: Roll batter into rounded tablespoon sized balls (as seen in photo above). Place on parchment and chill for one hour.

Bites will keep room temperature for several days or frozen for several months. They’re best eaten room temperature.

Image credit: Erin Parekh