Pumpkin Spice Energy Bites - Omega-3-Rich!
These pumpkin spice flavored energy balls are a delicious bite-sized snack that will satisfy your cravings for a sweet treat while also fueling you up with nutritious whole foods like pecans, oats, dates, omega-3-rich flaxseed, and pumpkin! Vegan, naturally-sweetened, and naturally gluten-free.
You know that feeling when you’re feeling kind of peckish for something sweet, but you’re not hungry for more than just a couple of bites? I don’t know about you, but I definitely get that. And whenever it comes on, I usually find myself reaching for a bite of chocolate, a handful of granola, or lately, an energy ball! Energy balls are the perfect snack to fulfill this snacking urge. They’re made with ultra sweet Medjool dates, so they satisfy my craving for that hit of sweetness, and at the same time, they give me a nutrient boost from all the delicious nuts, oats, and seeds packed inside them! Since it’s peak pumpkin season and pumpkin spice is one of my all-time favorite flavors, I created these pumpkin spice energy balls to snack on whenever that peckish feeling strikes this fall. Not only are they delicious, but they’re also very nutritious as they’re made entirely with nutrient-rich whole foods. I hope you’ll find them as tasty and satisfying as I do!
Why You’ll Love these Pumpkin Spice Energy Bites
Pumpkin spice flavor! The reason we’re all here, isn’t it?! Thanks to the spices in these balls , you’ll be enjoying that delicious pumpkin spice flavor we all love and crave, but in the format of a bite-sized nutritious snack! There’s always a time and place for pumpkin pie in the fall, but mid-day prior to a workout is definitely not the optimal time.
Naturally-sweetened. Given that dates contain 80% sugar by volume (each Medjool contains ~16 grams!), they sweeten these energy balls without the need for any additional sweeteners! By using dates (which are a whole food!) instead of any added sweeteners, you’ll actually be taking in all the fiber, antioxidants, and minerals (like potassium and copper) found inside them. Compared to added sweeteners (granulated sugars, maple syrup, etc.) that are virtually void of any nutrients, that’s a pretty impressive feat! As for the level of sweetness, I would classify these energy balls as less sweet than most date balls. Don’t get me wrong - you’ll still taste plenty of that gooey and delicious sweetness from the dates, but they’re not so overwhelmingly sweet that you’ll feel like you just loaded up on a bunch of candy.
Made entirely with whole foods! Every ingredient in these energy balls (minus the tiny bit of salt) is a whole plant food, so these are quite nutritious! So not only do these bites taste good, but they’re also good for you (in moderation of course!) since they’re packed with fiber, protein, whole grains, and lots of other nutrients!
High in omega-3 fatty acids. 🧠 Speaking of nutrients, omega-3 short chain fatty acids are essential nutrients for brain health - but did you know they’re found in foods like flax and chia seeds? It’s actually pretty easy to get in the optimal recommended intake of omega-3s, since all you need is about 1 tablespoon (or 3 teaspoons) of ground flax or chia seeds per day to meet that recommendation! And luckily for us, these energy balls help us do that in a delicious way. 😋 Assuming you roll the dough into 16 medium balls, each energy ball will contain ~¾ teaspoon of ground flax, i.e. one quarter of your daily recommended intake of omega-3s! And to make sure you get in those remaining 2 ¼ teaspoons, I recommend sprinkling some chia seeds onto your morning toast and/or mixing flax or chia into a smoothie (like this pumpkin spice one!) or oatmeal.
Easy to make. These date balls are incredibly easy to make, as a food processor does most of the work for you! The only work you’ll be doing is pausing/scraping the food processor and rolling the dough into actual balls. So no matter how much or little cooking experience you have, you’ll be able to whip these up in a matter of minutes!
Ingredient Overview
Medjool dates. Not only do dates make these bites deliciously sweet, their super gooey flesh also acts as the binder that holds all the ingredients together! And unlike added sweeteners (i.e. any granulated sugars, maple syrup, etc.), which provide little to no nutritional value, dates are a whole plant food, so they contain fiber and nutrients like antioxidants and minerals (including potassium and copper). Think of dates as nature’s super delicious sweetener that’s also actually nutritious!
Pecans. The perfect nut pairing for the ultimate pumpkin spice flavor! Not only are pecans delicious, but did you know they contain the most fiber and healthy monounsaturated fats per serving out of any nuts? 🤯 They’re also high in polyphenols and add fiber, protein, and lots of vitamins and minerals including zinc and magnesium!
Oats. For texture, in addition to adding in a dose of healthy whole grains! Oats are incredibly nutritious, packing in lots of vitamins, nutrients, fiber, and protein. Not to mention they’re delicious!
Ground flax. For a boost of omega-3 short chain fatty acids! Ground flax also adds a nutty, slightly bitter flavor that contributes to making these energy bites taste a bit less sweet than most other date ball recipes.
Spices & vanilla extract. For that “pumpkin spice” flavor, these use a mix of ground cinnamon, ginger, nutmeg, allspice, and cloves, along with vanilla extract for extra warmth.
Pumpkin purée. For added moisture and a hint of pumpkin flavor.
Salt. To enhance all the delicious flavors!
Pumpkin Spice Energy Bites
Vegan, Naturally-Sweetened, Gluten-Free
Yields ~16 medium balls
Ingredients
¾ cup old-fashioned rolled oats
1 packed cup soft pitted Medjool dates (~12 large dates)
¾ cup raw pecans
¼ cup ground flaxseed
¼ cup pumpkin pureé
2 teaspoons ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
¼ teaspoon ground allspice
⅛ teaspoon ground cloves
¼ teaspoon fine salt
1 teaspoon vanilla extract
Directions
To the bowl of a large food processor, add the oats and pulse 5-7 times to begin breaking them down. Add in the rest of the ingredients (dates, pecans, ground flax, pumpkin pureé, spices, salt, and vanilla extract) and process until the mixture forms a dough. As needed, pause the food processor and use a rubber spatula to scrape the bottom and sides of the bowl to get everything moving again and continue processing until all the ingredients are well incorporated (there shouldn’t be any large pieces of oats left - see photos above for texture reference) and a uniform dough forms.
Using your hands, roll the dough into ~16 medium balls (or whatever size you prefer).
Enjoy immediately or chill before digging in! Store energy balls in the refrigerator, covered, for up to 4-6 days, but note they are best within the first 2-3 days.
Finding yourself reaching for another pumpkin spice energy bite? Please take a moment to leave a review in the comments below and tag me on Instagram (@teostinykitchen) if you share them! And for more pumpkin-filled deliciousness, check out my other pumpkin recipes here!