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Kid Friendly, Fall, Quick & Easy, Snack |90 calories per serving|15 minute recipe

Pumpkin Spice Energy Bites

This content was last updated on November 3, 2020

Harness the power of healthy, nutrient-rich pumpkin to flavor a batch of wholesome, nutritious Pumpkin Spice Energy Bites. Pumpkin, which is part of the winter squash family, is the star of these treats. Bright orange pumpkins are filled with vitamin C, fiber and special phytochemicals called carotenoids, which are linked with protection from heart disease and cancer. Easy to prepare with no added sugar, plant-based energy bites are perfect for pre- or post-workout snacks, kids’ (and grownups’!) lunchboxes and afternoon pick-me-ups with tea or coffee. Filled with the earthy flavors of pumpkin and pumpkin seeds, as well as dried fruit, seeds, nuts, spices, oats and peanut butter, they are a great treat for the fall season. Each bite is packed with protein, vitamins, minerals, fiber and phytochemicals to boost your nutrition. So, go ahead and take full advantage of pumpkins to flavor your home-made treats, while providing a kick of health benefits at the same time.

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Energy Bites:
  • 3/4 cup old-fashioned oats
  • 2 Tbsp. hemp seeds
  • 2 Tbsp. chia seeds
  • 2 Tbsp. flax seeds
  • 1/2 cup walnut pieces
  • 1/4 cup pumpkin seeds
  • 2 tsp. pumpkin pie spice blend
  • 1/3 cup dried dried cranberries*
  • 1 cup canned or cooked pumpkin
  • 10 small soft dates, pitted
  • 1/3 cup creamy natural peanut butter
  • 1 tsp. vanilla
  • 1/3 cup pumpkin seeds
Makes 28 servings (1 ball). Per serving: 90 calories, 5 g total fat (.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 10 g carbohydrates, 3 g protein, 2 g dietary fiber, 10 mg sodium, 6 g sugar, 0 g added sugar.


  1. Place oats, hemp, chia, flax, walnuts, ¼ cup pumpkin seeds, pumpkin pie spice and dried raisins in container of food processor. Process a few seconds, just until ingredients are finely ground.
  2. Add pumpkin, dates, peanut butter and vanilla and process for a few minutes until smooth, pausing to scrape down sides as needed. Texture should be smooth, finely ground and sticky.
  3. Pour mixture into bowl, cover and chill for about 1 hour.
  4. Remove from refrigerator and form into small balls (makes 28 balls) with hands.
  5. Place 1/3 cup pumpkin seeds in small dish and roll each ball in pumpkin seeds to coat.
  6. Store in refrigerator in airtight container.


*May substitute raisins for dried cranberries.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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