Peanut Butter Oat Prune Bites

Peanut Butter Oat Prune Bites are a perfect holiday treat! These combine oats, prunes and chia seeds for a little extra sweetness and fibre. I love them served cold, but they can go on a platter and thaw in minutes. Additionally, the shredded coconut adds a festive, snowy look. What better way to celebrate the holiday season than with an easy, no-bake dessert option!

How Much Protein in Peanut Butter?

Two tablespoons of peanut butter is considered a ‘meat alternative’ in Canada’s Food Guide with about 7 grams of protein. Peanut butter also contains magnesium from plant-based healthy fats; read my previous blog on the health benefits of magnesium. For the most healthful peanut butter option, choose a low-sodium, natural peanut butter version which does not contain added sugar and hydrogenated oils. However, the consistency will change without these additives and there will be a separation of the oils.

Steps to make these Peanut Butter Oat Prune Bites

Nut-Free Alternatives for Peanut Butter Oat Prune Bites

If you are prepping these bites for a nut-free school snack or because of an allergy, substitute alternative nut butter like soy butter, sunflower or almond butter. Check out this comprehensive list of peanut butter substitutes.  

Check out our delicious and simple, dietitian-approved #recipe: Peanut Butter Oat Prune Bites Share on X

What’s the Nutrition of Chia Seeds?

The leading nutritional benefit of chia is the high fibre content! The type of fibre is mainly soluble fibre, which helps lower cholesterol, keeps you feeling full for longer and stabilizes blood sugars. Interestingly, a 3-tablespoon serving of chia seeds contains a whopping 12 grams of fibre!

In fact, chia seeds are one of the richest plant-based sources of fatty acids with the seeds being composed of 60% omega-3s, which can reduce inflammation as well as high cholesterol and boost brain functioning. A chia seed serving contains 4 grams of protein and is considered a complete protein since it contains all 9 essential amino acids. Furthermore, chia seeds are a good source of key minerals such as calcium, potassium, iron, phosphorus, and magnesium. 

Andrea’s Extra Special Christmas

For those who follow my blog and Dietetic Directions Instagram, you know that I’ve been sharing my pregnancy and announced the arrival of our healthy, beautiful baby girl! We are all doing well and enjoying this new life stage. Preparing make-ahead, low-stress options, like these Peanut Butter Oat Prune Bites is what I’m enthused about.

Wishing you a very Merry Christmas from our family to yours! 

If you store these tasty bites in your freezer, then you’re ready to bring them out to enjoy when desired. Or leave some for Santa instead of traditional cookies 😉

Peanut Butter Oat Prune Bites Recipe

Prep Time: 5 Minutes

Serves: 8-12

Ingredients:

3/4 cup peanut butter or alternative nut/seed butter

1/4 cup pure Maple Syrup

1/3 cup prunes, finely chopped

1 cup oats

2 tbsp chia seeds

Shredded Coconut, unsweetened

Peanut Butter Oat Prune Bites Directions:

1. First, in a large bowl, combine peanut butter, maple syrup and prunes. 
2. Next, add oats and chia seeds. Stir to combine all ingredients.
3. Using a tablespoon, scoop from mixture and use hands to shape into a ball. 
4. If wanting a snowy look, roll in coconut and place on a plate or on parchment paper. 
5. Finally, allow them to chill in the fridge or freezer 20 minutes before serving. Can also store in the freezer and serve when desired. 

Peanut Butter Oat Prune Bites

Yield: 12

Prep Time: 5 minutes

Total Time: 5 minutes

Peanut Butter Oat & Prune Bites! Perfect make-ahead and no-bake option for the holiday season.

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Ingredients

• 3/4 cup peanut butter or alternative seed butter
• 1/4 cup pure Maple Syrup
• 1/3 cup prunes, finely chopped
• 1 cup oats
• 2 tbsp chia seeds
• Shredded Coconut, unsweetened

Instructions

1. First, in a large bowl, combine peanut butter, maple syrup and prunes.
2. Next, add oats and chia seeds. Stir to combine all ingredients.
3. Using a tablespoon, scoop from mixture and use hands to shape into a ball.
4. If wanting a snowy look, roll in coconut and place on a plate or on parchment paper.
5. Allow Peanut Butter Oat Prune Bites to chill in the fridge or freezer 20 minutes before serving. Can also stre in the freezer and serve when desired.