Beginner
15 min
Recipe Type
Bars, Balls And Bites Recipes
31 recipes
Curated by
Evelina Melnikova
Energy balls were the first gluten free thing I ever made, before I even went gluten free, because a friend brought some to a potluck and I could not stop eating them. That was probably 2016. She handed me the recipe on a napkin: oats, peanut butter, honey, chocolate chips, mix, roll, refrigerate. No baking, no special ingredients, ten minutes of work.
That simplicity is what makes this entire category so appealing. Most bars, balls, and bites require no oven. You mix ingredients, press into a pan or roll into balls, and refrigerate. The base is usually some combination of oats, nuts, seeds, nut butter, and a sticky sweetener like honey or maple syrup. From there, the variations are endless. Add cocoa powder for chocolate. Coconut flakes for tropical flavor. Dried fruit, matcha, espresso, cinnamon, turmeric, whatever direction you want to take it.
For bars, pressing the mixture firmly into the pan is more important than people realize. Loose pressing produces bars that crumble when you try to cut them. Use the bottom of a glass or measuring cup to really compact the mixture evenly. Line your pan with parchment paper with overhang on two sides so you can lift the whole slab out before cutting. Chill for at least two hours before slicing.
These 30 recipes are perfect for snacking, lunchboxes, pre workout fuel, or whenever you need something sweet that will not derail your day. Many are refined sugar free, using dates, maple syrup, or honey as the primary sweetener. The protein content is naturally high because of the nut and seed base.
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Frequently Asked Questions
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The sticky element is key. Nut butter and honey or maple syrup are the binding agents. If your mixture is too dry, add more nut butter a tablespoon at a time. Dates blended into a paste also work as a binder. The mixture should hold its shape when you squeeze it in your palm. Refrigerating for 30 minutes before rolling makes them easier to shape.
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Only if you use certified gluten free oats. Regular oats are frequently cross contaminated with wheat during processing. Brands like Bob's Red Mill GF oats and GF Harvest are certified safe. This applies to any recipe using oats, not just energy bars.
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In the fridge, 1 to 2 weeks. In the freezer, up to 3 months. Store in an airtight container with parchment paper between layers to prevent sticking. They thaw quickly at room temperature, usually in 10 to 15 minutes, or you can eat them straight from the freezer for a firmer texture.
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Yes. Sunflower seed butter or tahini replace nut butter in any recipe. Pumpkin seeds, sunflower seeds, and hemp hearts provide protein and healthy fat. Coconut and oats add bulk. Many of our recipes include nut free variations or are naturally nut free.
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Peanut butter oat bars, chocolate rice crispy treats (using GF cereal), date and coconut balls, and fruit and nut granola bars are all kid favorites. Kids also enjoy helping make them since there is no heat involved. Let them roll the balls or press the bars into the pan.
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Refrigerate the slab for at least 2 hours before cutting. Use a sharp knife and wipe it clean between cuts. For sticky bars, run the knife under hot water and dry it before each cut. Lifting the slab out of the pan using parchment paper overhang gives you the cleanest edges.
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