A Dietitian Says These Fall Energy Bites Make the Ideal Snack

One of the best ways to enjoy cozy autumn flavors is also among the most nourishing. This dietitian-approved recipe delivers plant-based protein, fiber and omega-3s in a tasty, energizing snack with plenty of health benefits.

The filling, energizing treat is a favorite of Natalie Rizzo, a registered dietitian and TODAY nutrition editor. She suggests eating a few before a workout or enjoying them as a sweet finish after a meal.

Nutrition Tip of the Day: Try This No-Bake Fall Snack to Get More Plant-Based Protein

Rizzo’s No-Bake Apple Spiced Energy Bites are a seasonal snack that combines plant protein, fiber and other nutrients in a small but satisfying package.

“As a dietitian, I’m always looking for satisfying snacks that are easy to make and keep me full until my next meal,” she says. “These apple-spiced energy bites check all those boxes, and they’re the perfect fall snack.”

The recipe includes oats, almond butter, apple chips, dates and warming spices. But the key ingredient, Rizzo says, is hemp seeds, which may be small but are packed with nutrition.

Why It Matters

“Each bite offers a balance of nutrients,” Rizzo says.

The oats supply complex carbohydrates and fiber, both of which support digestion and provide steady energy. “The almond butter adds plant-based protein and heart-healthy unsaturated fats,” she continues, “while the dates and dried apples provide natural sweetness and additional fiber.”

Hemp seeds add even more healthy fats and serve as a plant protein powerhouse. A 3-tablespoon serving of hemp seeds contains nearly 10 grams of protein, making them one of the highest-protein seeds. One serving of Rizzo’s energy bites, or 3 pieces, provides 7 grams of plant-based protein.

Altogether, the ingredients can help keep you full, satisfied and energized. They work well as a quick snack, an evening treat or a bite before or after exercise.

How to Get Started

To make Rizzo’s no-bake energy bites, you only need a handful of ingredients, a food processor, a mixing bowl and a bit of patience.

First, blend the apple chips, oats, dates and almond butter in the food processor. Then add the hemp seeds and spices, and shape the mixture into balls.

The mixture comes together in about 10 minutes, and the bites will firm up after about an hour in the refrigerator.