Protein Energy Bites


Looking for some health lunchbox fillers, or afterschool snacks? These protein energy bites are delicious and packed full of nuts, seeds and dried fruits.

Before you make these protein energy bites, be warned they contain nuts.  If you’re not a fan of peanut butter you could substitute cashew butter instead.  However some schools have restrictions on nuts in the classroom due to pupils having allergies so obviously not for school if this is the case.  Make sure that you get the best quality peanut butter you can to make them as the flavour depends on it.


Makes 10 balls


  • 5 tablespoons of good quality crunchy peanut butter
  • 50g sunflower seeds
  • 50 sesame seeds
  • 50g mixed dried fruit (raisins, sultanas, blueberries, cranberries all work well)


  • 1 large frying pan
  • 1 large bowl
  • 2 spoons
  • 1 small bowl
  • 1 clean plate


  1. Heat the frying pan on a medium setting.
  2. Put the sunflower seeds into the dry pan and toss them around until you hear them slightly sizzle.  They will turn a slightly golden colour.
  3. As soon as they reach this point remove them from the pan and put the seeds into the large bowl.
  4. Put the pan back onto the medium ring and do the same with the sesame seeds.  As they are smaller they won’t take as long to toast in the dry pan so be careful.
  5. Once the sesame seeds are done remove them from the pan and place them in the small bowl.
  6. Leave the seeds to cool a little before completing the next step. It should take about 15 mins for this.
  7. Into the large bowl on top of the sunflower seeds place the rest of the ingredients (dried fruit & peanut butter).
  8. Stir until they are all coated and it becomes a claggy paste.
  9. Using the 2 spoons shape a portion into a small ball.
  10. Place the ball into the small bowl with the toasted sesame seeds and roll around until fully coated.
  11. Place onto a clean plate. Repeat the shaping and coating until all the mix is gone.
  12. Normally I’d give the kids maximum 3 balls in their lunchbox. They keep well in a cool dry place for a few days.

This recipe, and more, is available on Wholesome Ireland

Related: Breakfast Berry Muffins

If you have tried this recipe let us know what you thought of it in the comments below

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Caitriona is a food writer, blogger and author, as well as a mother to 2 boys and a teen stepdaughter. After Caitriona was laid off during the recession, with her family budget getting smaller she found herself facing a shrinking amount of money on a weekly basis to spend on food. She could feed the family on convenience food for the same amount that she had to spend but she chose to cook the best food she could within their tight budget. Her blog is about her, how she manages and the rollercoaster that parenting and living on a tight budget brings.

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