Make Up a Batch of Kid-Friendly Protein Energy Bites for Hungry Tummies!

Caitriona Redmond

August 20, 2020

protein energy bites

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

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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 allergies, so obviously not for school if this is the case.

If sesame seeds aren’t popular in your house, you could use chopped nuts or oats instead.

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Protein Energy Bites for Snacking

Makes 10


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


    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 heat 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 paste.
    9. Using 2 spoons, scoop out one small ball and roll between the spoons (or your hands) to make a ball shape.
    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.

Tip: Normally I’d give the kids maximum 3 energy bites in their lunchbox. The rest keep well in a cool dry place for a few days.

This recipe, and more, is available on Wholesome Ireland

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Have your say! Would these protein energy balls go down well in your house? What flavours would you go for? Leave a comment below and let us know – we’d love to hear from you!

Make Up a Batch of Kid-Friendly Protein Energy Bites for Hungry Tummies! - Mykidstime (1)

Like this? Share it with your network!

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Published On: August 20th, 2020 / Categories: Food and Recipes / Last Updated: September 6th, 2021 / Tags: , , , /

About the Author: Caitriona Redmond

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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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