Peanut and date bites

Post-workout peanut and date bites with Medjool dates, oats, peanut butter and protein powder – quick to make, nutty and pleasantly filling.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 280 kcal per serving
• Protein: 12 g
• Fat: 14 g
• Carbs: 32 g

Ingredients

• 150g soft Medjool dates
• 50g rolled oats
• 1 splash of water
• 30g protein powder
• 100g unsalted peanut butter (100% peanuts)
• 1 pinch of sea salt

Method

You’ll need: food processor

1. Put the dates, peanut butter, oats, protein powder and sea salt in a food processor.
2. Blend everything until the mixture can be shaped and is slightly sticky. Add a little water if needed.
3. Check the mixture: it should press together well and not crumble dryly.
4. With slightly damp hands, shape it into small, even balls.
5. Chill the balls until they are firmer and hold their shape.
6. Serve them chilled. They go well with coffee or a plant milk.

Good to know

When you fancy something sweet after training, snacks can be simple too. These bites are soft, nutty and pleasantly uncomplicated.

Swaps

Medjool dates → dried apricots with nothing added (less fruit sugar, more potassium and a little more fibre) Oats → fine unsweetened desiccated coconut (less starch, more fat instead, and very little processing) Protein powder → defatted almond flour (more natural, fewer additives, plus vitamin E and minerals) Peanut butter → white or brown almond butter, 100% nuts (more vitamin E and a slightly different fatty acid profile)

Allergens

Contains peanuts and gluten (oats, unless labelled gluten-free) and, depending on the protein powder, other allergens such as soya or milk; for children, only offer them in a suitable size and texture, and during pregnancy the ingredients are usually unremarkable, as long as you tolerate them well. Contains: gluten (oats).

Frequently asked questions

Are dates just sugar, or is there more to them?

Dates naturally contain a lot of sugar, but also fibre and minerals such as potassium and small amounts of magnesium. So they are more than just sweetness, but they remain a concentrated dried fruit.

What do the oats add to these bites?

Oats provide complex carbohydrates, fibre and beta-glucans. They also bring micronutrients such as manganese, phosphorus, magnesium and some iron.

Does peanut butter make sense nutritionally?

100% peanut butter contains unsaturated fats, vitamin E, magnesium and some niacin. It's rich, so small portions are often enough for plenty of flavour and substance.

Which protein powder is easiest to get on with?

That depends on the type: pea protein often has a simple make-up, soya protein provides a complete amino acid profile, and rice protein is usually combined with other proteins to round it out. If you have a sensitive stomach, it's best to choose a powder without sweeteners and thickeners – these are often more noticeable than the protein itself.

Are the bites a good choice if you have a sensitive digestion?

That's individual: because of their high content of natural sugars and fibre, dates can be too rich for some people, while oats often cause fewer problems. If you react sensitively, smaller portions are usually more comfortable.

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