These Healthy Sweet Potato Cookies are soft and fluffy! They’re naturally sweetened, made with real food ingredients and absolutely delicious.

*Originally posted 3/2016. Updated 10/2025*

Hi friends!

These Healthy Sweet Potato Cookies have now been a go-to of mine since 2016. I love them for a quick snack and they came in super handy during the newborn phase when I often needed to eat quickly and with one hand.

They’re very forgiving, and you can easily change up the mix-ins to make them more kid-friendly or to suit your tastebuds.

I find myself making these cookies year round, but they’re especially perfect for a Fall snack or dessert. If you’re looking to do some additional Fall baking or whip up a treat over Thanksgiving, here are some ideas:

• Baked Pumpkin Donuts
• Easy Pumpkin Bread
• Gluten-Free Pumpkin Bean Bread
• Gluten-Free Sweet Potato Brownies
• Cranberry Sweet Potato Muffins
• 20+ Baked Sweet Potato Recipes

Why You’ll Love These Sweet Potato Cookies

These would make a great sweet potato breakfast cookie. They’re low in added sugar and high in protein and fiber—a great way to start your day. They’d also be great for a snack, and if you throw in some chocolate chips, they could even pass as dessert to curb a sweet tooth.

Eating these for breakfast works out well for me because I can eat them quickly while I’m trying to feed three kids. Plus, I can make a batch on Sunday and eat them all week! Food prep for the win.

Ingredients for Sweet Potato Cookies

To make these cookies, you’ll just need a few simple ingredients:

• Sweet potato – I cook mine in the microwave for 5-6 minutes and let cool a few minutes before scooping out of the skin and mashing with a fork
• Nut or seed butter – I use peanut butter but you could use almond butter or sunflower seed butter to make them nut-free
• Eggs
• Cinnamon and vanilla -for flavor
• Maple Syrup – You could sub sugar if you prefer
• Seeds – Chia or hemp seeds work great in this recipe
• Pepitas – An easy way to add a boost of nutrients
• Dried fruit – works well with raisins or Craisins, or you can swap in chocolate chips
• Flour- To make these gluten-free, use oat flour or a 1:1 gluten-free flour blend. You can also use AP or white whole wheat flour

How To Make Sweet Potato Cookies (Step-by-Step)

Once you see how easy it is to make these cookies, you’ll be adding them to your weekly meal prep in no time!

• Cook your sweet potato in the microwave, remove the skin and mash.
• Combine the mashed sweet potato, nut butter and eggs and stir until well combined.
• Add the vanilla, cinnamon, maple syrup, seeds and pepitas and mix well.
• Stir in the flour and baking soda until just mixed, then scoop onto cookie sheets and bake!

Make-Ahead and Meal Prep

Storage and Freezing Instructions

Store these cookies in an airtight container on the counter for 3-4 days. You can also freeze the cookies once cooled on a cookie tray, then transfer to a freezer-safe bag and pull them out as needed to defrost.

In addition, you can make this dough ahead of time and store in the fridge until ready to bake, or scoop into balls and freeze until ready to bake.

How To Sweeten Sweet Potato Cookies

I love this recipe because it’s very lightly sweetened compared to most cookies and uses maple syrup. If you don’t want to use maple syrup, you could swap regular sugar, brown sugar, coconut sugar or even honey.

Sweet Potato Cookie Baking Tips

My best tip for getting the perfect sweet potato cookies is to not over mix. Mix everything really well before you add the flour so you only need to stir enough to just combine it at the end.

And don’t overbake these cookies! If you want them to spread a little more you can lightly flatten with a fork before baking but these cookies are meant to be light and fluffy!

Sweet Potato Oatmeal Cookies

If you’d like an added boost of fiber, feel free to add some rolled oats into the mix! You could start with 1/2 cup and increase if you like the added texture they provide.

Gluten-Free Sweet Potato Cookies

If you make this recipe as written, the cookies will be naturally gluten-free as long as you’re using certified gluten-free oats. Be sure to also check your Craisins to make sure they’re gluten-free as they sometimes have additional ingredients to sweeten them

You can also use a 1:1 Gluten-free flour blend. I like King Arthur Measure for Measure.

Vegan Sweet Potato Cookies

To make these cookies vegan, swap the eggs for flax eggs. Here’s how to make flax eggs.

Sweet Potato Chocolate Chip Cookies

To make these cookies a little more dessert-like, try swapping the dried fruit for chocolate chips.

Sweet Potato Cookies vs Pumpkin Cookies

In a recipe like this, you can easily swap pumpkin puree for mashed sweet potato and there won’t be much of a difference. In general, both pumpkin and sweet potato cookies will be light and fluffy vs dense and chewy. If you’re looking for a chewy pumpkin cookie recipe try these Chewy Pumpkin Chocolate Chip Cookies.

Sweet Potato Cookie Flavor Variations

No added sugar sweet potato cookies

To make these cookies free of added sugar, you could try swapping mashed banana or baby food prunes (pureed) to add some sweetness naturally.

Nut-free sweet potato cookies

I use peanut butter but you can make them nut-free with sunflower seed butter. Just know that they will likely turn green when baked due to a reaction with the baking soda. Perfectly safe to eat!

Other mix-ins

For a Fall twist, try adding chopped pecans and a maple glaze. For a more tropical twist, swap raisins for dried pineapple and add some shredded coconut!

Easy Sweet Potato Cookies Recipe

Healthy Sweet Potato Cookies Recipe

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4.7 from 14 reviews

No protein powder required for these Healthy Sweet Potato Cookies! They’re gluten-free, made with real food ingredients and packed with protein and fiber. Enjoy them for breakfast or an afternoon snack!

• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes
• Yield: 8-12 cookies

Ingredients

• 3/4 cup cooked, mashed sweet potato
• 1/2 cup nut butter (i use peanut butter but almond butter or sunflower seed butter would be great)
• 2 eggs
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 2–3 Tbsp maple syrup (depending on desired level of sweetness)
• 2 Tbsp chia seeds
• 1/2 cup pepitas (shelled pumpkin seeds)
• 1/4 cup Craisins or raisins
• 1/4 cup oat flour (white whole wheat flour also works)
• 1 tsp baking soda

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Instructions

1. Combine sweet potato, peanut butter and eggs in a large bowl and mix well.
2. Add vanilla, cinnamon, maple syrup, chia seeds, pumpkin seeds and Craisins and stir to combine.
3. Add oat flour and baking soda and stir.
4. Scoop onto cookie sheet lined with parchment paper (8-12 cookies).
5. Bake at 375 degrees for 10-12 minutes.

These are fluffy and delicious.  I used white chia seeds, in case you noticed they’re not black in the photos.

Healthy Sweet Potato Cookies FAQs

Can I use canned sweet potato puree instead of fresh homemade in this recipe?

Yes! Canned sweet potato puree will work just fine in this recipe.

Can I replace the sweet potato for pumpkin? Can I make pumpkin cookies instead of sweet potato cookies? Can you use canned pumpkin puree?

Yes! I get this question frequently and you can definitely replace the sweet potato with pumpkin if you’d like to! I almost always have a can of pumpkin in the pantry so I do this often.

Can I freeze sweet potato cookies?

Yes, these cookies freeze well! Just let them cool completely and then wrap in plastic wrap and tranfer to a freezer-safe bag. Let them thaw on the counter when ready to eat!

Could I make these with butternut squash?

Yes, canned squash can also be substituted for the sweet potato. I’ve even tried it with homemade roasted squash that I roast and puree until smooth.

And if you’re not craving sweet potato but have bananas to use, try these Banana Lentil Muffins instead!

Can I make gluten-free sweet potato cookies?

These cookies are gluten-free since they use oat flour (be sure to use certified gluten-free if needed). However, you can also make them with regular wheat flour if you have that on hand and don’t need them to be gluten-free.

How to reheat sweet potato cookies?

These cookies are great at room temperature but you can also pop them in the microwave for 10-15 seconds to warm them back up!

How do I make vegan sweet potato cookies without eggs?

Just replace the two eggs in this recipe with flax eggs.

Can I add oats to make sweet potato oatmeal cookies?

Yes, I would start with 1/2 cup of rolled oats and increase up to 1 cup if you like the texture.

How do I store sweet potato cookies to keep them soft?

Once cooled, store these cookies in an airtight container to help them stay soft and perfectly moist without drying out.

Other Sweet Potato Recipes That Are Delish!

Need more ideas? Try these:

Sweet Potato Waffles

These Sweet Potato Waffles are kid-friendly and perfect for breakfast, pre-workout fuel or an afternoon snack. Add some peanut butter in the middle for a fun waffle sandwich!

Grab the recipe!

Sweet Potato White Bean Bars

These Sweet Potato White Bean Bars are perfect for breakfast or snack time. They’re kid-friendly, nut-free and full of fiber! 

Grab the recipe!

Gluten-Free Sweet Potato Brownies

These Gluten-Free Sweet Potato Brownies are flourless, sweetened with dates and full of chocolate flavor. They taste so good you’ll never believe they’re a healthy dessert!

Grab the recipe!

Sweet Potato Banana Muffins

These gluten-free Sweet Potato Banana Bites have just four main ingredients and make a great snack for both kids and adults! 

Grab the recipe!

20+ Baked Sweet Potato Dessert Recipes

If you’re in the mood to bake with sweet potatoes, you’ll definitely find something that catches your eye in this round-up!

Click for recipe ideas!

35+ Sweet Potato Dinner Recipes

Need sweet potato dinner recipes? Here are 35+ recipes by category including slow cooker, with chicken or beef, vegetarian and more!

Grab the recipe!

Enjoy!
–Lindsay–

This four-ingredient Chia Seed Peanut Butter Pudding makes an easy, kid-friendly snack. It’s packed with protein and healthy fats and is easy to prep ahead of time.

*Originally published 8/2016. Updated 12/2023*

Hi friends!

If your kids are anything like mine and they love to snack all day long, you’re probably constantly looking for healthy, nutrient-dense snacks that you can offer them. Of course, all kids will have their favorites. Mine particularly love Lentil Banana Muffins, Black Bean Brownies and some of my other healthy muffins and bars.

They also have their store-bought snacks – check out these 60+ Healthy Packaged Snacks for Kids. And when it comes to feeding kids it’s easy to fall into a rut. But as a Registered Dietitian, I know the importance of continuing to offer and expose kids to new foods.

That’s where this peanut butter banana chia pudding comes in! While some people may not enjoy the texture of a snack like this, you might be surprised to find your kids love it. And since it’s packed with nutrients and can be prepped ahead of time, it’s a great option to work into your snack rotation.

Peanut Butter Banana Chia Pudding

This pudding is super easy to make and great to have on hand for a quick snack or addition to breakfast or lunch. The flavor possibilities are endless but I went with a classic peanut butter and banana combo.

How To Make Chia Peanut Butter Pudding

If you’ve never tried using chia seeds to thicken something, you’ll be amazed how well this works. All you need for this snack is:

• Ripe bananas
• Milk or kefi
• Chia seeds
• Peanut Butter

When combined with liquid, chia seeds act as a natural thickening agent so all you have to do is combine all the ingredients and let it sit. I use a blender or food processor to get all the lumps out of the bananas but you could mash by hand if you want to.

Banana Peanut Butter Pudding

Here’s the recipe:

Peanut Butter Chia Seed Pudding

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

This Peanut Butter Chia Seed Pudding makes an easy, kid-friendly snack. It’s packed with protein and healthy fats and is easy to prep ahead of time.

• Prep Time: 2 minutes
• Total Time: 2 minutes
• Yield: serves 4-6

Ingredients

• 2 medium ripe bananas
• 1 cup milk (or kefir)
• 1/2 cup peanut butter
• 1/4 cup chia seeds

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Instructions

1. Add all ingredients to a food processor or blender and blend until well combined.
2. Refrigerate at least an hour. Pudding will continue to thicken as it sits.

Notes

If you don’t mind a little chunkier texture, you could just mash the bananas by hand.

Chia Seed Peanut Butter Pudding FAQs

Can you make chia seed pudding with kefir?

Yes! We love Lifeway Kefir and it would work great in this recipe! You could also use your favorite non-dairy milk if you prefer.

How long does chia seed pudding take to set?

Typically the pudding will thicken and set in 1-2 hours once you put it in the fridge. But I often recommend letting it sit overnight in the fridge for best results.

Can you make chia seed pudding with peanut butter powder?

Yes! If you don’t want to use actual peanut butter but still want the peanut butter flavor, you could mix powdered peanut butter like PB2 into your pudding. You could also mix in your favorite flavor of protein powder.

Why eat chia seed pudding?

Chia seeds are a great source of fiber and healthy fats. Mixing them with milk adds protein for a balanced snack that will keep you full and satisfied.

What about overnight oats with chia seeds?

If you want to take this concept to the next level, you can try overnight oats made with chia seeds. Try these Easy Overnight Oats with 6 flavor combinations for a filling meal or snack.

Other flavors besides banana chia pudding?

If you’re a chia pudding fan, you could try Chocolate Chia Seed Pudding, Vanilla Chia Seed Pudding or this Creamsicle version.

Not a fan of the chia seeds? You might like my Chocolate Avocado Pudding recipe instead!

Enjoy!
–Lindsay–

Learn all about the nutritional benefits of flax, chia, hemp, pumpkin, and sunflower seeds and how to add them to baked goods, smoothies, oatmeal, and more!

What are Super Seeds?

These ever-growing popular seeds are often referred to as “Super Seeds,” and for good reason! They are packed with nutrients, rich in fiber, and high in antioxidants which may provide anti-inflammatory benefits. 

Unique to chia, flax, and hemp seeds are their high omega-3 content, making them the highest among any other plant sources. They are also high in protein and naturally gluten-free!  

Even better, these super seeds are relatively inexpensive, cost-effective, and easy to add to almost any dish.

But what exactly are the benefits of these so-called super seeds? Let’s break down why these seeds should be a part of your diet and how to reap the benefits.

What are Chia Seeds?

Chia seeds originated over 5,000 years ago in Mexico and Guatemala. They were famously used by the Mayas and Aztecs for medicinal purposes, religious rituals, and food. 

Chia seeds have certainly stood the test of time as they are rich in fiber, vitamins, and minerals such as iron, calcium, magnesium, and phosphorus. Even better, they are a plant-based complete protein, meaning they contain all nine essential amino acids our bodies cannot produce.

One serving of chia seeds provides (2 tbsp): 

• 138 calories 
• 7 g of polyunsaturated fat
• 4g protein 
• 11g fiber 

These powerhouses are high in polyunsaturated fats too, specifically omega-3s. They are rich in antioxidants such as caffeic acid, myricetin, and quercitin which have cardio-protective benefits, anti-aging properties, and anti-carcinogenic properties. 

These antioxidants protect against free radicals which can be harmful to the body and increase inflammation and the risk of heart disease, cancer, and diabetes. 

Recent studies have shown that chia seeds aid in lowering LDL “bad” cholesterol and blood sugar control in Type 2 Diabetes. This may be due to their high fiber content, which provides almost 40% of the RDA (recommend daily allowance).

I typically buy Mamma Chia or Bob’s Red Mill chia seeds but there are lots of great options out there. Also note that you can get white chia seeds that blend in a bit more when used in baked goods and other recipes. Or look for chocolate-covered chia seeds that you can use as sprinkles! You can find all my recipes using chia seeds here.

What are Flax Seeds?

Flax seeds are also no stranger to history, as they are considered one of the oldest crops. The flax plant likely originated in the eastern Mediterranean and was domesticated in the fertile crescent (present-day Iraq, Turkey, Syria, Lebanon, Israel, and Palestine). 

Similar to chia seeds, flax seeds are rich in fiber, omega-3s, and antioxidants which have anti-inflammatory properties. Flax seeds are even gluten-free, making them a great addition to gluten-free recipes! 

One serving of flax seeds provides (1 tbsp): 

• 37 calories
• 2g polyunsaturated fat
• 2g protein 
• 2g fiber 

Flax seeds are also effective in improving blood pressure levels, decreasing LDL cholesterol, and even reducing the risk of stroke.

They are also protective against cardiovascular disease, which makes this powerhouse seed a great heart-healthy option. 

Flax seeds, like chia seeds, also aid in blood glucose control in those with Type 2 Diabetes. Flax seeds are also rich in phytoestrogens, lignans, and alpha-linolenic acid (an omega-3) which have been shown to be effective in breast cancer prevention and treatment.

 In one study, flax seed consumption was associated with reduced tumor growth in breast cancer patients. Likewise, flax seeds have also been shown to be protective against not only breast cancer but, colon, prostate, and lung cancers. 

There are tons of brands offering ground flax on the market. I personally like the ground flaxseed meal from Bob’s Red Mill. Be sure to check out my recipes using ground flax.

What are Hemp Seeds?

Hemps seeds, like our other super seeds, are considered an ancient plant. Its original origins are believed to be in central Asia and introduced to Europe during the Bronze Age almost 5,000 years ago. But, some evidence suggests it may be indigenous to Europe. 

Hemp seeds come from the plant Cannabis sativa or marijuana plants. According to the FDA, hemp seeds do not naturally contain THC which means they are safe for consumption for both adults and kids!

Today, hemp is widely produced all over the world including parts of Asia, Canada, the United States, Europe, and Africa.

Hemp is high in polyunsaturated fats and rich in both omega-6s and omega-3 which provide anti-inflammatory benefits to the body. 

Hemp seeds are a complete protein, containing all nine essential amino acids. One serving of Hemp Seeds provides (3 tbsp):

• 166 calories
• 14g fat 
• 10g protein
• 1g fiber 

Hemp seeds are also high in an amino acid called arginine. Arginine is a precursor to nitric oxide which is important to proper heart function. 

In combination with this important amino acid, hemp seeds are rich in antioxidants, tocopherols, carotenoids, and phytosterols which may reduce the risk of heart disease and improve blood pressure levels. 

Hemp seeds also contain important vitamins and minerals such as vitamin E, phosphorous, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc. 

My favorite brand of hemp hearts is Manitoba Harvest. You can find all my recipes using hemp seeds here.

What are Pumpkin Seeds?

Pumpkin seeds come from the pumpkin, a squash that is believed to originate in North America over 9,000 years ago! Pumpkin seeds are packed with nutrients, so next time your carving a Jack-O-Latern, save those seeds! Shelled pumpkin seeds are called pepitas and this is how you often find them sold in stores.

One serving of pumpkin seeds contains (1 oz):  

• 158 calories 
• 14g fat
• 8.5 g protein
• 1.7 g fiber 

Pumpkin seeds are a good source of vitamins and minerals such as vitamin E, magnesium, potassium, zinc, manganese, iron, and calcium.

These powerhouse seeds are also a rich source of antioxidants, phytosterols, and flavonoids. These compounds may reduce the risk of cancer, diabetes, and cardiovascular disease, provide anti-inflammatory benefits, and reduce oxidative stress. 

Pumpkin seeds are also a great source of unsaturated fats which provide anti-inflammatory benefits and reduce the risk of cardiovascular disease. Consumption of pumpkin seeds has also been shown to reduce the risk of breast cancer.

I buy my pumpkin seeds at Costco. My favorite are the sprouted pumpkin seeds from Go Raw! You can find all my pumpkin seed recipes here.

What are Sunflower Seeds?

Sunflower seeds come from the Sunflower plant, which is native to North America. Sunflower seeds were first cultivated among Native Americans almost 5,000 years ago! 

One serving of Sunflower seeds contains (¼ cup):

• 186 calories
• 16g fat 
• 6g protein
• 4g fiber 

Sunflower seeds are an excellent source of protein, fiber, vitamins, and minerals. Sunflower seeds are rich in Vitamin E, Selenium, zinc, folate, and iron. They are also a good source of unsaturated fats, antioxidants, flavonoids, and phenolic compounds.

Given its rich nutritional value, it’s no surprise that sunflower seeds provide a slew of health benefits. Sunflower seeds provide anti-inflammatory, antimicrobial, and cardiovascular benefits.

Sunflower seeds may also reduce LDL cholesterol levels and lower the risk of a heart attack. Its rich source of Vitamin E also provides protective benefits against cardiovascular disease and some types of cancer.

Sunflower seeds are used to make a nut-free substitute for peanut butter which can be helpful for families with nut allergies. SunButter is one of the most popular brands.

How do I Store Seeds?

These super seeds are a great pantry staple! Just be sure they are in an air-tight container or resealable bag when storing.

How to store chia seeds

• Can be stored for up to 18 months in the pantry 

How to store flax seeds

• Whole flax seeds can be stored for up to 2 years in the pantry from the purchase date
• Ground flax seeds can be stored for up to 1 year in the fridge once opened

How to store hemp seeds

• Can be stored for up to 1 year in the fridge after opening 
• Can be stored for up to 3-4 months in the  pantry after opening

How to store pumpkin seeds

•  Can be stored for up to 6 months in the pantry 

How to store sunflower seeds

• Can be stored for up to 1 year in a pantry 
• Can be stored for up to 4 months in the pantry after opening

How to use Super Seeds

There are so many easy ways to incorporate seeds into your everyday diet. Let’s break down a few ways to add each of them into your daily routine! 

How to use chia seeds

• Add to smoothies, oatmeal, or yogurt 
• Sprinkle on top of salads 
• Make Chia Jam or Chia Pudding (Check out the recipes below!)

How to use flax seeds

• Add to smoothies, oatmeal, or yogurt
• Sprinkle on top of salads
• Incorporate into baked goods such as muffins, banana bread, or waffles

Important: Whole flax seeds have a very tough outer shell, which makes it difficult for our gut to digest. Ground flax seeds are much more readily absorbed and easier to digest. You can grind flax seeds yourself using a coffee grinder or buy them already ground. And, tada, they are ready to enjoy! 

How to use hemp seeds

• Add to smoothies, oatmeal, or yogurt for a boost in protein 
• Sprinkle on top of salads
• Incorporate into baked goods 
• Add to homemade dressing and sauces for added creaminess

How to use pumpkin seeds

• Add on top of salads, oatmeal, yogurt, or into granola 
• Roast pumpkin seeds for an on-hand snack 
• Add into baked good recipes like bread, crackers, or even cookies

How to use sunflower seeds

• Add to salads, oatmeal, trail mix, or yogurt 
• Make Sunflower Butter 
• Use as a nut-free option in recipes that call for nuts or peanuts 
• Roast sunflower seeds for an easy snack

Needs some recipe inspiration? Check out some of these fantastic recipes packed with super sees to enjoy!

Recipe Inspiration

Check out some of my favorite recipes in incorporate these super seeds into your diet!

Banana Flax Waffles

These Banana Flax Waffles are made with just seven ingredients and no added sugar. They freeze well and make a great breakfast or snack!

Grab the recipe!

Fruit Pizza with Oatmeal Flax Crust

This Fruit Pizza with Oatmeal Flax Crust is packed with fiber and super easy to make. Let everyone top this kid-friendly breakfast or snack creation with their favorite nut butter, yogurt and fruits!

Grab the recipe!

Gluten-Free Buckwheat Pancakes

These gluten-free buckwheat pancakes make a quick, healthy breakfast. They’re packed with protein and fiber, are kid-friendly and reheat well!

Grab the recipe!

Gluten-Free Pumpkin Yogurt Bars

This recipe for Gluten-Free Pumpkin Yogurt Bars makes a quick, healthy breakfast or snack. They’re kid-friendly and easy to customize

Grab the recipe!

Peanut Butter Hemp Seed Cookies

These Peanut Butter Hemp Cookies are made with just six ingredients and make a perfect protein-packed snack or dessert. Plus they’re kid-friendly!

Grab the recipe!

Peanut Butter Hemp Energy Balls

These Peanut Butter Hemp Energy Balls are packed with fiber and protein for a healthy, kid-friendly snack made without protein powder

Grab the recipe!

Lemon Energy Balls

Bursting with citrus flavor, these Lemon Energy balls make the perfect snack. Made with just 5 ingredients, they’re gluten-free, paleo-friendly and perfect for stashing in the fridge or freezer!

Grab the recipe!

Peanut Butter Banana Chia Pudding

This Peanut Butter Banana Chia Pudding makes an easy, kid-friendly snack. It’s packed with protein and healthy fats and is easy to prep ahead of time.

Grab the recipe!

Enjoy!
–Lindsay–

To see the resources used for this article, click here.

These No-Bake Protein Bars are a homemade version of your favorite store-bought peanut butter protein bar, without all the crazy ingredients. They’re the perfect snack after a tough workout.

**Originally published in 2014.**

Hi Friends!

These no-bake peanut butter protein bars have been a favorite in our house for almost 10 years now. I first started making them as holiday gifts for friends at the gym and over the years I’ve continued to make them for friends and family whenever they are requested.

Healthy No-Bake Peanut Butter Protein Bars

There are tons of store-bought protein bars out there but they can be expensive and some of them have unnecessary ingredients. These are made with simple ingredients you might already have on hand! Here’s what you’ll need for these bars:

• Oat flour – you can buy this or make your own by simply grinding oats in a food processor or blender.
• Protein powder- you can use any flavor. I most commonly use vanilla but have also made them with chocolate. My favorite protein powder is Promix.
• Rice Chex cereal – this adds some texture. You could also use Rice Krispies or another similar cereal
• Chia seeds – add a boost of omegas and a little more protein
• Peanut butter – our favorite is Crazy Richard’s
• Milk – you can use cow’s milk or plant-based milk
• Honey – for sweetness and to help them stick together

I love making these because they’re easy to put together and keep well in the fridge so you can easily have them on for a post-workout snack or for days when you’re fighting that afternoon slump.

Want more protein snack ideas? Try these:

• Easy Egg Wraps
• Silken Tofu Berry Smoothie
• Sweet Potato Protein Pancakes
• Tuna Quinoa Cakes
• Banana Protein Pancakes

No-Bake Protein Bar Recipe

Here’s how you make them:

No-Bake Protein Bars

Print Recipe

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4.8 from 18 reviews

A homemade, no-bake version of your favorite store-bought peanut butter protein bar, without all the crazy ingredients

• Author: Lindsay L
• Yield: 12

Ingredients

• 1.5 cups oat flour (simply grind oats in a food processor)
• 1.5 cups vanilla protein powder
• 1.5 cups Rice Chex cereal
• 3 Tbsp chia seeds
• 3/4 cup peanut butter
• 1/2 cup milk
• 1/3 – 1/2 cup honey, depending on sweetness preference
• 2–4 Tbsp water, if necessary
• 3 Tbsp chocolate chips, optional

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Instructions

1. In a large bowl, combine the flour, protein powder, cereal and chia seeds.
2. In a small bowl, combine the peanut butter, milk and honey.
3. Microwave wet ingredients if peanut butter is not liquidy.
4. Add liquid mixture into dry ingredients and stir to combine.
5. Add water if necessary to make sure all dry ingredients are moistened. (Mixture will be crumbly.)
6. Use parchment paper to press the mixture into a 9×9 pan.
7. Freeze for 20 minutes.
8. Cut into 12 bars. Top with melted chocolate chips if desired.
9. Store in an airtight container in the fridge or freezer.

Homemade No-Bake Oatmeal Protein Bars

Feel free to customize to your liking:

• Sub your favorite nut butter for the peanut butter
• Try Rice Krispies or another crunchy cereal instead of Chex.
• Eat them plain or just drizzle with chocolate instead of covering the whole top.
• Use unflavored protein powder instead of vanilla, but you may need to increase the honey and decrease the milk.

Added bonus? You can wrap a batch of these up in some pretty paper and ribbons and give them to a friend as a present at Christmas, their birthday, etc! Want more food gift ideas? Check out my Homemade Edible Christmas Gifts.

Want more no-bake protein bar and ball recipes? Here are some ideas – some don’t require protein powder – plus another protein bar recipe that does require baking.

Peanut Butter Hemp Energy Balls

These Peanut Butter Hemp Energy Balls are packed with fiber and protein for a healthy, kid-friendly snack made without protein powder

Grab the recipe!

My Go-To Energy Ball Recipe

My Go-To Energy Ball Recipe is perfect for kids, nursing moms, athletes and anyone looking for a healthy snack. They’re full of fiber, protein, and healthy fats and easy to prep ahead of time to keep your freezer stocked.

Grab the recipe!

Sweet Potato Protein Bars

These gluten-free, grain-free protein bars make the perfect post-workout snack.

Grab the recipe!

Almond Butter Protein Balls

An easy, no-bake snack idea that’s easy to customize with your favorite mix-ins.

Grab the recipe!

15 Kid-Friendly Protein-Rich Energy Balls| No Protein Powder

Grab the recipe!

Easy No Bake Protein Bars

Hope you like them! Be sure to store them in the fridge – or the freezer if you like them a little colder!

These protein bars make a great addition to your weekly food prep session so you have healthy snacks readily available during the week. If you liked this post, you’ll love my Mastering Food Prep e-course where I teach you everything you need to know about prepping food for the week ahead to make your life easier.

Enjoy!
–Lindsay–

This Fruit Chia Slush is a fun, kid-friendly addition to a lunchbox once school starts! It’ll help keep the other food cool and thaw just enough by lunchtime to enjoy as a little treat. 

Hi friends!

Welcome to August! I don’t know about you, but around here, school starts mid-August which means this mama is officially in countdown mode since our preschool follows the school district calendar. Have I mentioned lately how much we need school structure back in our lives? SO MUCH.

Anyways, even though Squish doesn’t need a packed lunch yet, I know a lot of my fellow mamas are gearing up to start packing daily lunches again so I thought I’d throw out this Fruit Chia Slush as a fun alternative to just packing plain old fruit. Not that there’s anything wrong with fruit, it’s just fun to change things up occasionally!

This recipe is super flexible. You can use whatever fruits your kids like – I chose grapes because I like their naturally icy texture when frozen and wild blueberries because they help the chia seeds blend in a little bit! Note- I used red grapes to make these, but green grapes in the photos because no one likes an all purple and red photo!

To put these in the freezer, I saved a bunch of the plastic containers from our Dole peach cups that the kids eat for breakfast and just reused them. I also made some in mason jars since we mostly eat them at home, not at school. Use whatever small containers you have on hand. Yogurt containers would work too. Then I just cover them with foil and make sure they’re stored upright in the lunchbox.

If you’re eating them at home, just pull them out of the freezer about 45 minutes before you want to eat them. Or stick them in a lunchbox just before you head out the door in the morning. Be sure to pack a sturdy spoon so the kids can chop them up into a slushy treat!

Here’s the recipe I used. Remember that you can use your favorite fruits and start with either fresh or frozen fruit. I used fresh grapes and frozen wild blueberries.

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Fruit Chia Slush

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5 from 1 review

This Fruit Chia Slush is a fun, kid-friendly addition to a lunchbox once school starts! It’ll help keep the other food cool and thaw just enough by lunchtime to enjoy as a little treat. 

• Author: Lindsay
• Prep Time: 5 min
• Total Time: 5 minutes
• Yield: makes approx 4 (1/4 cup) servings

Ingredients

1.5 cups grapes (I used red)
1 cup frozen wild blueberries
2–3 Tbsp chia seeds

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Instructions

Combine ingredients in a blender and mix until well combined. (If needed, add 1-2 Tbsp water to get the blending started).
Pour into small cups and freeze. Use a spatula to scrape down the sides of the blender and get all those chia seeds! I use plastic fruit cups and portion into approximately 1/4 cup servings.
Set on counter 45 minutes before eating or pack in a lunch box. (Cover container with foil)

Notes

Feel free to use whatever fruit you’d like and experiment with the amount of chia seeds you like.

Pretty easy, right??

[click_to_tweet tweet=”Try this Fruit Chia Slush in the kiddo’s lunchbox this year for a fun, healthy treat!” quote=”Try this Fruit Chia Slush in the kiddo’s lunchbox this year for a fun, healthy treat! “]

Let me know if you try this recipe!

Enjoy!
–Lindsay–

This Healthy Fruit Crisp is low in added sugar and packed with fiber and healthy fats. Serve it over yogurt or cottage cheese for breakfast or with ice cream for dessert.

*Originally published 6/2018. Updated 12/2022*

Hi friends!

This healthy fruit crisp is a fun way to change up your breakfast routine. I use frozen fruit which means I can make it any time of year and I added in chia seeds and ground flax for a dose of omegas and some peanut butter for healthy fats

Use whatever fruit you want but my biggest suggestion though is to always include some blueberries if you’re serving it more selective eaters. The dark purple color helps camouflage the chia seeds and make them less noticeable.

Healthy Fruit Crisp

The great thing about this Healthy Fruit Crisp is that it works two ways. With only 2 Tbsp added sugar in the whole recipe, you can feel good about serving it for breakfast. My kids love it over plain yogurt or vanilla yogurt or cottage cheese and they’ll eat it both warm and cold. You can serve it warm with a scoop of vanilla ice cream on top!

Here’s how you make it:

Healthy Fruit Crisp

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5 from 3 reviews

This Healthy Fruit Crisp is low in added sugar and packed with fiber and healthy fats. Serve it over yogurt or cottage cheese for breakfast or with ice cream for dessert.

• Author: Lindsay
• Prep Time: 5 min
• Cook Time: 40 min
• Total Time: 45 minutes
• Yield: serves 4-6

Ingredients

• 5 cups mixed fruit (berries and stonefruits work best)
• 3 Tbsp chia seeds
• 1 cup rolled oats
• 1/3 cup flour
• 2 Tbsp sugar
• 1 tsp cinnamon
• 2–3  Tbsp ground flaxseed
• 4 Tbsp butter
• 1/4 cup peanut butter

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Instructions

1. Place frozen fruit in a 9×9 pan lined with parchment paper and sprinkle with chia seeds.
2. In a bowl, combine oats, flour, sugar, cinnamon, flax and stir to combine.
3. Cut butter into small chunks and add to the flour mixture. Cut in with a pastry blender or two knives until mixture resembles coarse meal.
4. Add peanut butter and stir until coated with flour. Use your hands to mix everything together really well and crumble the peanut butter and butter so it combines with all of the flour and oats.
5. Sprinkle crumble mixture over top of fruit.
6. Cook at 350 for 35-40 minutes.
7. Serve over yogurt or cottage cheese, or topped with ice cream.

Notes

For a sweeter crisp you could mix a few Tbsp sugar in with the fruit and chia seeds as well.

Sounds delicious right?! It’s one of my new favorites for sure!

Low-Added-Sugar Fruit Crisp

Be sure to let me know if you try it! Want more recipes with baked fruit?

Dinner Roll French Toast Bake

This Dinner Roll French Toast Bake is the perfect recipe to use up leftover dinner rolls after a holiday meal. Prep the night before, let it sit in the fridge overnight and enjoy it for breakfast in the morning.

Grab the recipe!

Sweet Cherry Oat Bars

These Cherry Oat Bars are the perfect addition to breakfast on a busy weekday morning or for serving as a kid-friendly after school snack! They’re lightly sweetened and full of fiber and protein. 

Grab the recipe!

Blueberry French Toast Muffins

These Blueberry French Toast Muffins are quick, healthy and kid-friendly. Make a batch over the weekend and serve them for breakfast or pack them for lunch! They can easily be customized with different mix-ins.?

Grab the recipe!

Sweet Cherry Gingerbread French Toast Bake

This Sweet Cherry Gingerbread French Toast Bake is the perfect holiday breakfast or brunch recipe for Thanksgiving or Christmas. It can be prepped the night before to make your morning easier and is packed with flavor.

Grab the recipe!

Lemon Blueberry Cheesecake Oat Bars

These Lemon Blueberry Cheesecake Oat Bars are the perfect summer breakfast. Make them ahead of time and enjoy all week long for a quick, healthy meal or snack!

Grab the recipe!

Enjoy!
–Lindsay–

These No-Bake Granola Bars are lightly sweetened with honey and packed with chia, flax and hemp seeds. Full of fiber, protein, and healthy fats, they make a healthy, kid-friendly afternoon snack!

*Originally published July 2014. Post, recipe & photos updated May 2018*

Hi Friends!

Let’s talk about these No Bake Granola Bars. It’s hard to believe it’s been almost 4 years since I first shared this recipe on the blog. A few weeks ago, I took Little Miss to a toddler playtime at our local community center. Can we also talk about how she almost never gets to do all the fun things by herself with mama like her brother did at that age? Second kid problems. Anyways, as we headed to pick up brother, I realized I’d forgotten to grab his after-school treat. So we made a quick stop at the vending machine and I snagged a $0.50 chocolate chip granola bar.

It was a big hit with the Squish man…..which made me think about this homemade version I’d made so many years ago. I’ve found most homemade granola bars to be overly sweetened in order to help them stick together…but really if you also use nut butter, and you store them in the fridge, you really don’t need that much sweetener.

No Bake Granola Bars

So yes, these crumble a little bit…but for the most part, if you eat them straight out of the fridge, they do their part to hold up as a no-bake granola bar. When I originally made these, I mixed in chopped almonds and pepitas…which I love, but my three-year-old would immediately spit out. So, for this updated version, I omitted those and went with a mix of chia, flax and hemp seeds. They’re all kinda the same color as the oats which helps them blend in so that the only thing that really stands out is the mini chocolate chips, which is what I wanted the focus to be.

So, here’s the updated recipe. For those of you who are fans of the original recipe, I’ve included it in the comments.

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No Bake Granola Bars

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4.3 from 3 reviews

An easy snack packed with healthy ingredients that’s also sweet enough for dessert!

• Author: Lindsay
• Yield: 8

Ingredients

• 2.5 cups rolled oats
• 3 Tbsp chia seeds
• 3 Tbsp hemp hearts
• 3 Tbsp ground flaxseed
• 2/3 cup nut butter
• 1/4 cup honey
• 3 Tbsp water
• 3 Tbsp mini chocolate chips

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Instructions

1. Combine dry ingredients in a bowl.
2. Microwave honey and nut butter in a separate bowl for 30 seconds and stir to combine.
3. Add wet ingredients to dry and mix until well coated. Let cool slightly, then mix in chocolate chips
4. Press into a 9×9 pan (line with parchment paper for easy removal) and freeze for 30 minutes.
5. Cut into 12 bars and store in the fridge.

Notes

This recipe has been updated. Original recipe is as follows: 1 c rolled oats, 1 c Rice Chex, 2 Tbsp chia seeds, 2 Tbsp hemp hearts, 1/4 cup pumpkin seeds, 1/4 cup chopped almonds, 1/2 cup peanut butter, 1/3 cup honey, 2 Tbsp chocolate chips.

If you don’t have one of the types of seeds, feel free to leave them out. As mentioned in the notes, I think they’re sweet enough with 1/4 cup honey, but feel free to bump it up to 1/3 cup if you want!

[clickToTweet tweet=”Make these kid-friendly No Bake Granola Bars, packed with 3 kinds of seeds, for a healthy after-school snack!” quote=”Make these kid-friendly No-Bake Granola Bars, packed with 3 kinds of seeds, for a healthy, after-school snack!”]

Enjoy!
–Lindsay–

These Peanut Butter Chia Crackers are a healthy, kid-friendly snack recipe made with just a few simple ingredients. Similar to a homemade graham cracker, you can make a batch for an after-school snack or pack some in your purse for a busy day!

Hi friends!

If you follow me on IG stories, you’re already quite familiar with these Peanut Butter Chia Crackers. They’re kinda like my version of a homemade graham cracker and I have literally tested the recipe 10 times in the past 2 weeks. Luckily the flavor was fine from batch one so all ten batches got eaten…it was just the execution I was trying to master. I wanted to make it as easy as possible for you.

I first tried doing these freehand with a rolling pin…but what I’ve found is that the dough doesn’t really lend itself well to being rolled. Especially when you cut off the edges to make them straight and then try to re-roll it. Then I tried just pressing the dough into a 9×9 pan. That works well…but they’re just a little too thick for me. If you want the easiest route, that’s it.

Peanut Butter Chia Crackers

If you’re like me and want them just a little bit thinner, here’s what I found works best: divide the dough in half. Press half of it into a 9×13 pan. Work with it until it’s about an inch or an inch and a half from one end. There’s not quite enough dough to fill a 9×13 pan…it seems like 9×11 or 9×12 is ideal for me.

I always line my pans with parchment paper, so then you just pull that first half of dough out and repeat the process on a new sheet of parchment paper in the 9×13 pan for the second half of the dough. I do both halves right away and just let one sit on the counter because I like using the 9×13 pan to help guide me and give me straight edges. So once one half is baked, I just pull out the parchment paper in, pop in the other piece of parchment paper and bake round 2.

It takes me about 5 minutes of work pressing the dough in the pan and working with it to get it to the 9×11 or 9×12 size. The warmth from your hands seems to help make it easier to work with instead of being too crumbly.

So, if you want to give these a whirl yourself, here’s the recipe:

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Peanut Butter Chia Crackers

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These Peanut Butter Chia Crackers are a healthy, kid-friendly snack recipe made with just a few simple ingredients. Similar to a homemade graham cracker, you can make a batch for an after-school snack or pack some in your purse for a busy day!

• Author: Lindsay
• Prep Time: 15 min
• Cook Time: 10 min
• Total Time: 25 minutes

Ingredients

• 4 Tbsp butter, melted
• 1/2 cup peanut butter
• 1/4 cup sugar
• 2 Tbsp honey
• 3 Tbsp chia seeds
• 1 tsp vanilla
• 1 tsp cinnamon
• 1/4 tsp baking soda
• 1.5 cups white whole wheat flour
• 1/4 cup water

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Instructions

Preheat oven to 375 degrees F.

In a large, microwave-safe bowl, melt butter. 

Add peanut butter, sugar, honey, chia seeds, cinnamon, vanilla and baking soda and stir until well combined. 

Add one cup of flour and stir until just combined.

Add remaining 1/2 cup flour and 1/4 cup water and mix well. If the dough still seems too crumbly, you can add one more Tbsp of water…but there will still be some crumbs. The warmth of your hand will help it all come together.

Form dough into a ball with your hands and divide into two equal sections. 

Line a 9×13 pan with parchment paper. 

Place one section of dough in the pan. Slowly, with your hands, work the dough to spread it out. I usually put the dough a little closer to one end, press it out until it reaches the corners and then begin to work it towards the other end of the pan. 

Press the dough until it covers all but about 1-1.5 inches at one end of the pan. Make sure it’s not too thick around the edges of the pan or in the middle. You’re going for an all-around even thickness. 

Use a knife to cut into crackers. I usually divide the pan into thirds horizontally and then cut vertically. Take a fork and use the tines to make three rows of holes in each cracker at the top, middle and bottom.

Use the edges of the parchment paper to remove it from the pan. Repeat the process on a new sheet of parchment paper with the second section of dough. 

Leave round 2 in the pan, bake for 8-10 minutes. (I start checking them at 8 min) Let sit for 5 min, then carefully remove the parchment paper from the pan and drop the first piece of parchment paper with the prepared crackers from the first section of dough into the pan and bake for 8-10 minutes at 375 degrees.

Let cool completely. Crackers will soften after the first day.

 

Notes

 If you don’t mind a thicker cracker, you can divide the dough in half and press each half into a 9×9 pan instead of a 9×13 pan.

One thing to note is that these crackers will soften after the first day. So they’re crunchiest once they’re cool on day one, but on the following days they will get softer. This doesn’t impact the taste.

Let’s chat:

Do you ever make your own crackers?

Enjoy!
–Lindsay–

Disclosure: This is a sponsored post written on behalf of Quitter’s Circle, a collaboration between the American Lung Association and Pfizer. All thoughts and opinions presented in this post are purely my own.

These Cranberry Ginger Energy Bites are a healthy snack to power you through until lunch or dinner! Make them mini and enjoy a few when you need an energy boost!

Hey friends!

Time for another snack recipe. You may recall I’m teaming up with the folks behind Quitter’s Circle this year to share some healthy recipes that could be helpful to those trying to quit smoking, and are delicious enough for everyone to enjoy!

A few weeks ago I shared a recipe for Spicy Ranch Popcorn, which is great for keeping your hands (and mouth!) busy when an urge to smoke strikes and is definitely on the savory side.

Today I’m sharing these Cranberry Ginger Energy Bites. They’re a bit sweeter but not over-the-top dessert style sweet. I actually wanted to name them energy bits….because the whole point is to make them really small so you can enjoy a whole handful instead of just one big one that’s gone in a bite or two…but I was worried people would just think I misspelled bites.

So I went with bites which, in the end, is what they are. Just very small bites.

Instead of using all dates like I typically do in energy balls, I did half dates, half cranberries…which makes them a little more tart and the fresh ginger adds a burst of flavor that I love!

Here’s how you make them:

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Cranberry Ginger Energy Bites

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These Cranberry Ginger Energy Bites are the perfect healthy snack to power you through until lunch or dinner! Make them mini and enjoy a few when you need an energy boost!

• Prep Time: 10 minutes
• Total Time: 10 minutes

Ingredients

• 1 cup almonds
• ½ cup pumpkin seeds
• 2 Tbsp chia seeds
• ½ cup craisins
• ½ cup dates
• 1 – 2 Tbsp grated fresh ginger
• ¼ cup 100% pure pumpkin puree

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Instructions

1. Place the almonds and pumpkin seeds in a food processor and process until well chopped.
2. Add dates, cranberries, ginger and pumpkin and process until combined. Taste and add more ginger if desired.
3. Roll into balls and store in the freezer.

They’re super easy to make and stash in your freezer. Helpful for keeping your mouth busy when the urge to smoke strikes. Grab a handful and take a quick walk to help the urge pass. If you know someone trying to quit, these would make a great surprise treat for them! And even if you’re not trying to quit smoking, these are a great, healthy snack to have on hand. Full of healthy fats and flavor!

If you’re not worried about perfectly round balls, it’s much easier to divide the mixture into 5-6 pieces, place each in plastic wrap and squeeze into a long snake shape. Freezer for 15 minutes or so and then cut into small pieces.

[clickToTweet tweet=”#QuittingSmoking? Try these Cranberry Ginger Energy Bites! @LungAssociation @Pfizer #sponsored” quote=”#QuittingSmoking? Try these Cranberry Ginger Energy Bites! @LungAssociation @Pfizer #sponsored”]

Looking for more healthy snack ideas while quitting? You can find more at Quitter’s Circle, a website developed by Pfizer and the American Lung Association, with the goal of helping smokers successfully ditch smoking. Check out these 10 Healthy Quit Smoking Snacks.

Enjoy!
–Lindsay–

Hi friends!

The time has come. I’m posting my very first smoothie bowl recipe on the blog. I know I’m a bit behind the times, but that doesn’t mean I haven’t been enjoying them for a while now. Here’s the thing. Squish loves smoothies, which are ideal for toddlers. In fact, I just got him a brand new Minions cup with a straw so he can slurp them up all summer long. I, on the other hand, am partial to smoothie bowl. I like being able to add my favorite toppings and enjoy it up with a spoon.

This cherry almond flavor combo is best during those magical weeks in the summer when cherries go from being $7 or $8/pound to only like $2. And if you’re a sucker for a good sale, like I am, you feel compelled to stock up on as many cherries as possible. So this is a great way to use some up.

Before you get started, be sure to invest in a cherry pitter. I have one similar to this one that I found at the grocery store for only $5. Worth every penny, I promise. Next step? Spend 20 minutes or so pitting the whole bag or two of cherries at once. I left some in the fridge for us to enjoy and froze the rest for frozen treats like this one.

Here’s how you make it:

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Cherry Almond Smoothie Bowl

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4 from 1 review

This Cherry Almond Smoothie Bowl recipe is full of healthy fats and protein for a healthy breakfast or snack on a hot day. Top with granola and nuts for an added crunch and dig in with a spoon!

• Prep Time: 2 minutes
• Total Time: 2 minutes
• Yield: serves 1

Ingredients

• 1 cup pitted frozen cherries
• 1 Tbsp almond butter
• 1/2 cup plain yogurt (I use full-fat)
• 2 Tbsp milk
• 1/2 small banana (frozen)
• 1 Tbsp chia seeds
• Handful of ice cubes
• Optional toppings: chopped almonds, granola, fresh peaches, chocolate chips, almond butter for drizzling

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Instructions

1. Combine first 5 ingredients in a high powered blender and blend until smooth.
2. Pour into a bowl and top as desired.
3. Dig in!

I used chocolate granola and definitely added the chocolate chips because cherry + almond + chocolate is the perfect trifecta! I’d also recommend drizzling with more almond butter (which I forgot to do in the pictures!)

You could freeze the yogurt into ice cube trays and use that instead to make it thicker! You could also skip the ice cubes but I like adding them because it adds a little more volume.

[Tweet “This Cherry Almond Smoothie Bowl from @leangrnbeanblog is perfect for a hot day!”]

Enjoy!
–Lindsay–