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Protein Energy Bites

Makes: 10 bites / Prep Time: 20 min / Total Time: 20 min

Protein Energy Bites

If you’ve ever worked with a sports dietitian, you know that recovery snacks are an important part of allowing your body to repair and recover to their max.

There are lots of great recovery foods out there containing the carbohydrate, protein and antioxidants that will kick-start the healing process but sometimes you’re just looking for something convenient that you can throw in your bag.

One or two of these protein energy bites paired with an apple or a banana will provide just enough Calories, protein and carbohydrate after a short training session to tide you over until you can get home to eat your next balanced meal.

Healthy Choice –  Since each protein energy bite contains around 3 grams of fibre, just 2 bites will put you at a quarter of your daily recommended intake. If you switch the whey isolate for a vegan protein powder, the bites will be dairy free and suitable for those with a dairy allergy or lactose intolerance. Gluten intolerant athletes should use a gluten free oat so that they also enjoy the recipe.


½ cup quick oats
½ cup dried dates or chopped dried fruit mixture
6 Tbsp natural nut butter (example, peanut butter)
1 scoop (26g) whey protein isolate (plain or flavoured)
1 Tbsp honey
½ cup unsweetened, desiccated coconut (for coating)


  1. Blend the oats and the dates in the food processor.
  2. Add the peanut butter, protein powder and honey – continue to blend the mixture.
  3. Slowly add a small amount of water until the mixture become paste-like.
  4. Roll the mixture into small balls (45 g) and coat the outer layer in the desiccated coconut.
  5. Store in the fridge or freezer.

Nutrition Information (Per Bite – 45 g):

Calories 152 / Fat 8.34g/ Carbohydrate 14.71g (Fibre 3.14g) / Protein 5.23g

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