Pumpkin Seed & Dark Chocolate Energy Bites

These Pumpkin Seed & Dark Chocolate Energy Bites are a powerhouse of anti-cancer nutrients packed into a convenient, no-bake snack - perfect for end-of-summer heat waves or just as a quick snack to whip up! Rolled oats and flaxseed provide fiber and lignans that support gut health and hormone balance, while pumpkin seeds deliver zinc, magnesium, and plant compounds with protective benefits. Cocoa powder brings potent antioxidants called flavonoids that may help reduce oxidative stress and inflammation. Naturally sweetened with maple syrup or honey and bound together with nut or seed butter, these bites are endlessly versatile—perfect for an afternoon pick-me-up, pre-workout fuel, breakfast, or a wholesome dessert alternative.

Pumpkin Seed & Dark Chocolate Energy Bites

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 16 servings
Serving Size: 1 ball

Ingredients

• 1 cup oat flour, or ground rolled oats

• ¼ cup ground flaxseed

• ¼ cup unsweetened, raw cocoa powder

• ½ cup almond, peanut, cashew, or sunflower butter

• ¼ cup maple syrup or honey

• ¼ teaspoon almond or vanilla extract

• 1 Pinch of salt

• ½ cup roasted pumpkin seeds (peptias)

Utensils

• Medium mixing bowl

• Rubber spatula

• Measuring spoons and cups

• Cutting board

• Rolling pin

• Small plate

Directions

1. In a medium bowl, mix the oat flour, ground flaxseeds, cocoa powder, nut butter, maple syrup or honey, extract, and a pinch of salt using a rubber spatula.

2. Once the mixture starts to form a dough and hold together, knead it with your hands until it looks completely uniform in texture and color.

3. Pinch off a ~1-inch piece and roll between your hands to make them nice and round. Set aside.

4. Place pumpkin seeds onto a cutting board and roll over them with a rolling pin to break them apart. Scoop the pieces onto a small plate.

5. Take each ball and roll it in the pumpkin seed pieces until fully covered.

6. Place on a plate or in a flat storage dish in a single layer. Refrigerate for 1 hour or until ready to serve.

Notes

• Alternatively, you can make bars instead of balls by pressing the dough into a small square or rectangular dish lined with parchment or plastic wrap and refrigerate. Once chilled and solid, flip the bars onto a cutting board and cut into squares or rectangles.

• If the pumpkin seeds you find are salted, simply omit the pinch of salt in the recipe.

• Store in an airtight container in the refrigerator for up to 2 weeks, or freeze for 6 months.

Nutrition Info (Per Serving)

103 calories – 7g fat – 0.8g sat fat – 8g carbohydrates –4g protein – 4g fiber –57mg sodium

Nutrient Highlights

• Oats: High in soluble fiber and antioxidants, oats help regulate blood sugar and support a healthy gut microbiome, which is linked to reduced colorectal cancer risk.

• Almond Butter: Provides vitamin E, healthy fats, and polyphenols that protect cells from oxidative stress and inflammation, both key factors in lowering cancer risk.

• Flaxseed: Rich in lignans and omega-3 fatty acids, flaxseed supports hormone balance and has been studied for its role in reducing breast and prostate cancer risk.

• Cocoa Powder: Packed with flavonoids and polyphenols, cocoa helps reduce oxidative damage and inflammation that can promote cancer development.

• Maple Syrup: Contains small amounts of polyphenols with antioxidant properties, offering a more nutrient-dense sweetener alternative compared to refined sugar.

• Almond Extract: Contributes plant compounds with mild antioxidant properties that can complement an overall anti-inflammatory diet.

• Roasted Pumpkin Seeds: Delivers zinc, magnesium, and phytosterols that support immune health and may protect against certain hormone-related cancers.