Nut-Free Sunflower Seed Butter Bites
In short: Chewy oat and sunflower seed butter bites with honey and dried cranberries. Nut-free, no baking and easy to pack for school lunchboxes. It takes about 17 min in total and makes 10 servings.
- Prep
- 15 min
- Cook
- 2 min
- Resting
- 30 min
- Total
- 17 min
- Servings
- 10
- Difficulty
- Easy
- Calories
- 175 kcal
Many schools restrict peanuts and tree nuts, which rules out most energy balls. These bites use sunflower seed butter, rolled oats, sunflower seeds and chopped dried cranberries, so the lunchbox stays safe and the snack still has protein and chew. Honey and a pinch of salt balance the earthy seed butter. They need 15 minutes of work and no oven, and they hold their shape well in a bag.
Instructions
- Mix the oats, sunflower seeds, chopped cranberries and salt in a large bowl.
- Warm the sunflower seed butter and honey in a small pan over low heat for 1 to 2 minutes, stirring, until smooth and loose. Stir in the vanilla.
- Pour the warm mixture over the dry ingredients and stir until everything is evenly coated. The mixture should hold together when squeezed.
- If it feels dry, stir in 1 tablespoon of water. If it feels wet, add 2 tablespoons more oats. Chill the bowl for 15 minutes.
- Roll level tablespoons of the mixture into balls and set them on a lined tray. Chill for 15 minutes more, until firm.
- Pack the bites into a lidded container and keep them cold until you leave the house.
Tips
- Check every label for nut warnings if the bites are going to a nut-free school, because oats, seeds and dried fruit are often processed in shared factories.
- Maple syrup can replace the honey for a vegan version. Add 2 tablespoons more oats, because maple syrup is thinner and the dough will be softer.
Questions and answers
Are these bites really nut-free?
The recipe contains no nuts or peanuts. Cross-contact can happen in factories, so buy sunflower seed butter, oats and dried fruit with a nut-free label if the allergy is severe.
Can toddlers eat these bites?
Honey is not safe for babies under 12 months. Small round snacks can also be a choking risk for children under 4, so flatten the bites into thin discs for the youngest eaters.
How long do sunflower seed butter bites keep?
They keep for 1 week in a lidded container in the fridge, or up to 3 months in the freezer. Thaw for 15 minutes before eating.
How long does it take to make Nut-Free Sunflower Seed Butter Bites?
About 17 min in total: 15 min of preparation and 2 min of cooking.
How many calories are in Nut-Free Sunflower Seed Butter Bites?
About 175 kcal per serving, with 4 g of protein, 20 g of carbohydrates and 9 g of fat. These values are estimates.
Nutrition per serving
| Calories | 175 kcal |
|---|---|
| Protein | 4 g |
| Carbohydrates | 20 g |
| Fat | 9 g |
| Fiber | 2 g |
| Sugar | 11 g |
| Sodium | 95 mg |
Estimated values, calculated from the ingredients.
