Cinnamon Energy Bites: A Healthy, No-Bake Recipe

In the quest to maintain a healthy lifestyle, finding satisfying, nutritious, energy-boosting snacks isn't exactly a piece of cake! When life gets busy, you may be tempted to reach for snacks loaded with sugar, preservatives and empty calories.

But what if you had a tasty, energy-boosting snack recipe that was easy to make, packed with whole-food ingredients, and—best of all—easy to eat on the go? These no-bake energy bites, filled with the goodness and health benefits of cinnamon, are the answer!

Why are they called energy bites?

Energy bites, sometimes called energy balls, are a popular snack among health-conscious individuals, athletes, and anyone looking for a nutritious bite on the go.

This recipe is made with wholesome ingredients like oats, nuts, and seeds, which provide healthy fats, fiber, and plant-based protein and encourage your body's cellular energy production. This plant-based, raw, gluten-free, dairy-free recipe uses no refined sugar, no egg or soy, and no oils—and it is delicious!

Whether you need an afternoon pick-me-up, a pre-workout snack, or you want a healthy alternative to sugary snacks, these cinnamon energy bites will hit the spot. This recipe has a lot going for it, including:

• Quick and easy to make:

  No-bake means no oven required. This energy ball recipe is incredibly easy to prepare. In just 10-15 minutes, you can have a batch ready to go.

• Customizable:

  Energy balls are wonderfully versatile. You can customize the recipe to suit your dietary preferences and flavors of choice. (We've included a few ideas.)

• Natural energy boost:

  The ingredients in this recipe provide slow-burning energy, unlike most sugary snacks or refined-sugar energy bars.

What are the best snacks for energy?

Snacking on whole and unprocessed foods is a great way to optimize your energy and sustain your wellness journey. Here are some great options that are accessible and perfect to grab on the go:

• Pistachio nuts (and pistachio butter) provide B vitamins like B6 and B1. These vitamins help your body turn carbs into energy.
• Oats are a great way to get some energy! Mixed with nut butter and seeds, they make great bars or paleo-friendly, no-bake energy bites for an on-the-go snack.
• Fresh fruit paired with cashew, almond or peanut butter is a great gluten-free snack combination that will help you stay full longer.

Why should I add cinnamon to my energy bites?

Cinnamon isn't just a warm and comforting spice—it also has some mighty health benefits. Research shows cinnamon can help:

• Maintain healthy blood sugar:

  Studies suggest cinnamon may help support already-healthy blood sugar levels, especially after eating.

• Support gut health:

  Cinnamon has been traditionally used to promote digestion and alleviate bloating.

• Promote a healthy weight:

  Cinnamon not only encourages feelings of fullness, but it also supports healthy weight management.

• Encourage a healthy inflammatory response:

  Cinnamon contains compounds like cinnamaldehyde, which promotes a healthy inflammatory response.

How to make energy bites

The elements in this recipe are simple, and they provide a balanced mix of healthy fats, fiber and protein:

• Sprouted rolled oats:

  Oats are rich in fiber, especially beta-glucan, which supports heart health by supporting healthy cholesterol levels. Oats provide a slow, steady release of energy, making them a great base for this recipe. To keep this recipe gluten-free, opt for gluten-free oats.

• Cashew butter (or peanut or almond butter):

  Nut butters provide a dose of healthy fats and protein. They also help bind the energy bites together. Choose a natural nut or seed butter with no added sugar or preservatives.

• Golden ground flaxseed:

  Flaxseeds are an excellent source of omega-3 fatty acids, which support brain function. Ground flaxseed also adds a nice dose of fiber, which helps with digestion and keeps you feeling full longer. We recommend golden flaxseed as it has a milder flavor than brown flaxseed.

• Honey or maple syrup:

  A natural sweetener like honey or maple syrup adds a touch of sweetness while providing additional nutrients.

• Ceylon cinnamon:

  Cinnamon is the star flavor in this recipe. Its natural sweetness and health benefits make it an ideal element.

• Vanilla extract:

  A splash of vanilla extract enhances the flavor of the energy balls, bringing out the warm, spicy notes of cinnamon.

Energy Bites Recipe

Ingredients

1 cup rolled oats (gluten-free if needed)
½ cup cashew butter (or peanut or almond butter)
¼ cup maple syrup or honey
¼ cup ground golden flaxseed
1 tsp Ceylon cinnamon
½ tsp vanilla extract
Pinch of Himalayan pink salt

For the coating:

1 tbsp granulated monk fruit (sugar-free sweetener or granulated sugar)
½ tsp Ceylon cinnamon

Preparation

• Process dry ingredients: In a food processor, process the rolled oats, ground flaxseed, cinnamon and a pinch of salt. Blend until the rolled oats are quite small (almost "quick oats" size). Note: If you intend to include shredded coconut or superfood powder in your recipe, add it to the dry mixture before the next step.
• Add wet ingredients: After the dry ingredients are combined, add the cashew butter (or peanut or almond butter), maple syrup (or honey), and vanilla extract to the food processor. Pulse until the mixture is well combined.
• Roll into bites: Transfer the dough to a bowl and use your hands to roll it into small, bite-sized balls (about 1 inch in diameter or about 20 grams).
• Chill: Because the batter will be sticky, we recommend placing the bites in the fridge or freezer for about 15 minutes before coating them. This is the perfect time for a quick kitchen cleanup!
• Coat: Once the energy balls are nice and chilled, they are ready for the magic dust coating. In a small bowl, combine the monk fruit (or granulated sugar) and cinnamon. Mix until even. Roll the energy balls in the cinnamon dust mix.
• Chill again: For the best texture and flavor, place the energy bites on a parchment-lined baking sheet and chill them in the freezer for at least 30 minutes. This helps them firm up and makes them easier to store.
• Enjoy: Once chilled, your healthy, no-bake cinnamon energy bites are ready to enjoy! Keep them in an airtight container in the fridge or freezer. They will soften if left at room temperature, so enjoy them cold.
• Store properly: No-bake energy bites can be stored in the refrigerator for up to a week or in the freezer for up to two months.

Nutritional values per ball

This recipe makes 14 energy balls.
Calories: 67
Carbohydrates: 6 g
Protein: 3.2 g
Fat: 7.5 g
Fiber: 1.4 g
Sugar: 4.1 g

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Tips for success: Customizing your energy bites recipe

One of the best things about this recipe for no-bake energy bites is how customizable it is. You can adapt the recipe to suit your preferred tastes, dietary needs, and what's in your pantry.

• Superfood add-ins:

  You can sneak in some superfoods like spirulina, matcha, or cacao nibs to boost the nutrient profile. Just add these to the dry ingredients.

• Spice it up:

  Cinnamon pairs well with other spices. For a taste of the season, try adding a teaspoon of pumpkin spice to your recipe.

• Nut butter variations:

  Instead of cashew butter, use peanut butter, almond butter or coconut butter. You could use sunflower seed butter for a nut-free option.

• Other fun additions:

  The coating is another great way to add your favorite flavors. Try coconut sugar in place of granulated monk fruit. You can also add chocolate chips, coconut flakes, buckwheat, chia seeds, and peanut or other nuts and seeds.

Do I get enough cinnamon from my energy bites?

While these nourishing cinnamon energy bites are a healthy snack option, a dietary supplement can help you obtain the health benefits of cinnamon all year round. A daily supplement with water-soluble cinnamon extract can help support already-healthy blood sugar and healthy glucose metabolism. The polyphenols in cinnamon extract also encourage satiety, or feelings of fullness, that can help you maintain a healthy weight.

References

• Keramati M, et al. "Cinnamon, an effective anti-obesity agent: Evidence from an umbrella meta-analysis." J Food Biochem. August 2022. https://pubmed.ncbi.nlm.nih.gov/35365881/
• Newerli-Guz J, Śmiechowska M. "Health Benefits and Risks of Consuming Spices on the Example of Black Pepper and Cinnamon." Foods. September 2022. https://pubmed.ncbi.nlm.nih.gov/36140874/
• Silva ML, et al. "Cinnamon as a Complementary Therapeutic Approach for Dysglycemia and Dyslipidemia Control in Type 2 Diabetes Mellitus and Its Molecular Mechanism of Action: A Review." Nutrients. July 2022. https://pubmed.ncbi.nlm.nih.gov/35807953/
• Zhang K, et al. "Effect of cinnamon supplementation on blood pressure, oxidative stress, and inflammatory biomarkers in adults: An umbrella review of the meta-analyses of randomized controlled trials." Nutr Metab Cardiovasc Dis. August 2024. https://pubmed.ncbi.nlm.nih.gov/39299867/