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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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 Kale and White Bean Salad is packed with nutrients and the flavor just gets better as it sits in the fridge. The perfect meal prep lunch recipe.

Hi friends!

It’s been a while since I shared a kale recipe. I seem to go in cycles with kale, loving it for a while and then switching back to regular lettuce as my greens of choice.

Right now I’m in a kale-loving era and this kale and white bean salad is my favorite way to eat it. Kale is great for meal prep because if you mix it with a dressing, it breaks down a bit and softens as it sits in the fridge, making it much more delicious than when it’s just plain raw kale.

If you’re looking for another salad that makes a great lunch, try this Mediterranean Chopped Salad or this Crunchy Kale Salad with Couscous. Or pair this salad with my Creamy Tomato Chicken Pasta for an amazing dinner!

How to de-stem kale

If you haven’t used kale much in your kitchen, it’s important to note that before you just go chopping it up like lettuce, you need to remove the tough middle stem. Here are a couple ways to do that:

• The Best Way to De-Stem Kale – using tongs
• How To De-Stem and Thinly Slice Kale – using your fingers

Once the stem is removed, you can wash and chop to your desired size. I prefer smaller pieces vs large chunks.

Why Do You Have To Massage Kale

You may have also heard that you need to massage kale. This is true! Actually massaging it, with your hands, with a bit of oil and lemon juice will help break down the tough fibers and make it easier to chew and digest.

Here are directions for How To Massage Kale if you need them!

Ingredients for Kale and White Bean Salad

So what ingredients do we need for this salad? Nothing fancy required! And it’s a flexible salad so you can add/sub veggies to your liking. You’ll need:

• Kale – I typically use curly kale but you could use lacinato kale if preferred.
• Cherry tomatoes– These are easy to quarter and hold their shape well in salads
• Red onion– If you don’t prefer these because of their strong flavor, feel free to swap green onions
• Bell pepper – I use red but yellow or orange would work too
• Corn – I prefer grabbing a couple ears of corn and steaming them, then cutting off the kernals but frozen or canned work too
• White beans– I love Great Northern Beans but you could use cannellini or even a mix of beans and chickpeas
• Feta– Crumbled feta adds lots of flavor
• Strawberries – I love fresh fruit to add a little sweetness. Nectarines/peaches also work well
• Avocado and pumpkin seeds– Toppings that make great additions but don’t hold up well in the dressing so add them just before serving!
• Homemade dressing – A simple maple mustard vinaigrette takes this to the next level

How To Make Kale and Cannellini Salad

Like I mentioned – we’re flexible with what kind of white beans we use so just grab your favorite. Even navy beans would work.

To make this salad:

• De-stem and chop the kale.
• Massage the kale with oil and lemon juice in a large bowl.
• Add remaining ingredients (minus avocado and pumpkin seeds and stir to combine.
• Make a homemade dressing by combining oil, red wine vinegar, maple syrup and mustard in a jar and shaking it up.
• Pour over salad, tossing to coat and voila!
• Feel free to add chicken or chicken sausage or even steak for some extra protein.

Kale and White Bean Salad Recipe

Here’s the exact recipe I use:

Kale and White Bean Salad

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This Kale and White Bean Salad is packed with nutrients and the flavor just gets better as it sits in the fridge. The perfect meal prep lunch recipe.

• Author: Lindsay
• Yield: serves 4-6

Ingredients

For the salad:

• 3 cups kale, chopped and destemmed
• 1 Tbsp oil
• juice from half a lemon
• 1 pint cherry tomatoes, quartered
• 1/2 cup red onion, diced (or green onion)
• 1 red bell pepper, diced
• 1 cup cooked corn (approx 2 ears, or frozen/canned)
• 2 (14.5 oz) cans Great Northern Beans, drained and rinsed
• 1/2 cup crumbled feta
• 1 cup quartered strawberries (or diced nectarine)
• 1 medium avocado, diced
• 1/2 cup pepitas (optional)
• 4 chicken sausages, sliced (optional)**

For the dressing

• 1/3 cup avocado oil
• 1/3 cup red wine vinegar*
• Juice from the other half of the lemon
• 2 Tbps Dijon mustard
• 1–2 Tbsp maple syrup (or honey) to desired sweetness
• pinch of salt, to taste

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Instructions

1. To make the dressing, combine all ingredients in a jar with a lid and shake to combine. Taste and add more maple syrup or salt if needed. Set aside.
2. Add kale to a large bowl. Drizzle with 1 Tbsp oil and juice from half a lemon. Use your fingers to massage oil and lemon juice into the kale leaves for 2 minutes.
3. Add remaining ingredients, minus avocado and pumpkin seeds and stir to combine.
4. Shake dressing and pour over salad and mix well.
5. Store in the fridge until ready to serve. Add avocado and pumpkin seeds before serving.

Notes

*If you’re not a huge vinegar fan you can start with 1/4 cup vinegar and then add more after mixing if you’d like.

**You could also add leftover cooked chicken or steak

White Bean Salad FAQs

How do you store this kale and white bean salad?

Store this salad in an airtight container in the fridge for up to 5 days. The flavor will develop as it sits. Remember to only add the avocado and pumpkin seeds right before serving or they might get brown and/or soggy.

How can I add more protein to my kale and white bean salad?

This is the perfect salad to use up some leftover chicken or add some sliced chicken sausage for extra protein. You could also add diced steak to the mix. Feel free to mix those right in with the other ingredients and let them marinate and absorb the flavor.

What can I substitute for kale in this recipe?

If you don’t like kale, sub your favorite leafy lettuce or baby spinach. Just know that these will not hold up as well as kale in the fridge once mixed with dressing so I would leave them out, mix the remaining ingredients with the dressing and then scoop over lettuce right before serving.

What other beans can I use in white bean salad?

I prefer Great Northern beans because of their size and mild flavor. You could substitute cannellini beans or navy beans.

You could also try black-eyed peas or lentils if you prefer.

What are the best vegetables for kale and white bean salad?

I like the veggie mix I use in the recipe but you could easily add things like chopped broccoli, carrots, shredded brussels sprouts or even green beans to the mix if you wanted to.

What can I substitute for maple syrup?

If you don’t have maple syrup you can sub honey in equal quantities in this recipe.

What’s the best dressing for kale and cannellini bean salad?

I love the maple mustard dressing because it compliments the veggies as well as the fruit but if you’re not a fan you could use Italian dressing or even a balsamic vinaigrette.

What other white bean salad recipes could I try?

Here are a few ideas:

• Mediterranean White Bean Salad
• Simple White Bean Salad
• White Bean Kale Salad with Tahini Dressing

More kale and white bean recipes

Looking for ways to use up the rest of your bundle of kale or and extra can of white beans?

Leftover Turkey and White Bean Soup

This Leftover Turkey and White Bean Soup is perfect for transforming holiday leftovers into a new meal. Or make it with chicken any time of year!

Grab the recipe!

Bowtie Pasta with Sausage, White Beans and Kale

A one-pot meal that requires minimal prep work and clean up, it’s an excellent source of calcium and iron and is packed with vitamins and nutrients.

Grab the recipe!

Spicy Sausage Lentil & Kale Soup

This Spicy Sausage Lentil and Kale Soup is protein-packed and full of vegetables. Make a batch to enjoy for dinner or pack it for lunch all week!   *Photo updated 9/2016* Hi Friends! I have a soup recipe to share with you today. The title is a bit misleading because I actually didn’t use spicy

Grab the recipe!

White Chicken Chili

This Easy White Chicken Chili is the perfect lunch or dinner soup and a nice change from traditional tomato-based chili.

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!

Enjoy!
–Lindsay–

This Nut-Free Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

*Originally published 6/2017. Updated 4/2023*

Hi Friends –

If you’re looking for a fun, kid-friendly snack idea, this nut-free trail mix is a must-try. My kids are huge snackers so I’m always trying to come up with new ideas for them to snack on at home as well as snacks to send to school.

Like so many classrooms nowadays, usually at least one of my kids requires nut-free snacks for school, which is why I created this nut-free trail mix.

If you need store-bought nut-free ideas, here’s The Ultimate List of Peanut-Free & Tree Nut-Free Packaged Snacks that I put together a couple of years ago. And here are 20 Nut-Free Snacks For Kids.

Why trail mix without nuts?

When I first created this nut-free trail mix, I did it for my toddler. At the time I was snacking on my personal favorite trail mix- a mix of peanuts, almonds, cashews, m&m’s and raisins, but never felt comfortable giving it to my toddler because of all the large nuts.

So I decided to create a kid-friendly trail mix for toddlers. One with only small pieces in it so I felt comfortable with him being able to eat it safely.

I also decided to make it nut-free so those of you in nut-free schools can use it too. Instead of nuts, I used pumpkin seeds and sunflower seeds. And, inspired by my friend Christina who made this kid-friendly granola recipe, I used dried blueberries instead of raisins as a fun way to change things up.

My kids love frozen wild blueberries and I’ve found that dried blueberries are a good alternative when I don’t want them walking around with their entire faces a nice shade of purple for the day – because nobody wants to fight the face-wiping battle more often than you have to, am I right?

Trail mix recipes for kids

Need more snack mix ideas? Try these (some with nuts, some without)

• Roasted Chickpea Snack Mix
• Sweet & Spicy Popcorn Snack Mix
• Kid-friendly Snack Mix
• Easy Nut-Free Trail Mix
• Nut-Free Trail Mix For Kids

What are the green seeds in no nut trail mix

When I originally made this trail mix, I ordered several of my ingredients from Nuts.com. Despite the name, they sell a ton of things that aren’t nuts. I ordered the dried blueberries, the pumpkin seeds (these are the green seeds you may see in trail mix. They’re a good source of fiber and protein) and the chocolate-covered sunflower seeds (a fun change from m&ms…plus I love that they have ones that are naturally colored!) in this trail mix from them! Then I just added a couple of our favorite cereals – Rice Chex and Cheerios.

How To Make Nut-Free Trail Mix

Here are a couple of different options for your trail mix:

• You can mix everything together straight out of the box. If you’re doing this, you might want to use cereals with a little more flavor (like Love Grown Polar Puffs, Cinnamon Chex, etc).
• You can make it with just a little butter and cinnamon like I do.
• You can add a little brown sugar for extra sweetness.
• You could use plain sunflower seeds and add some chocolate chips.

If you’re looking for some other cereal ideas, here are some of my favorite Lower Sugar Cereals For Kids.

You could also get your favorite granola bars and cut them into cubes to add to your trail mix. Here are some healthy store-bought granola bars for kids.

I’ve found that my kids don’t love plain pepitas, but when I added a little butter and cinnamon, they eats everything in the trail mix no problem.

Here’s the recipe:

Nut-Free Trail Mix Recipe

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This nut-free Toddler-Friendly Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

• Author: Lindsay
• Prep Time: 5 minutes
• Cook Time: 5 minutes
• Total Time: 10 minutes

Ingredients

• 2 cups Rice Chex
• 2 cups Cheerios
• 3/4 cup pepitas
• 2 Tbsp butter, melted
• 1 tsp cinnamon
• 1/2 cup chocolate covered sunflower seeds
• 1/2 cup dried blueberries
• 1 Tbsp brown sugar, optional

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Instructions

Put cereals and pumpkin seeds in a large, microwave-safe bowl.
Pour butter in and stir well to coat.
Sprinkle in cinnamon (and sugar if using) while stirring.
Microwave 90 seconds. Stir.
Microwave an additional 90 seconds.
Spread on a baking sheet to cool.
When cool, add dried blueberries and sunflower seeds.
Portion into bags and enjoy for a snack!

Notes

Remember that the butter/cinnamon mixture is optional. Feel free to just combine cereals, seeds and blueberries and enjoy.

Customize with your favorite cereals!

I love having this option on hand as a trail mix (nut-free) for younger kids to eat when the adults and/or bigger kids are eating a version with nuts or bigger pieces.

I’ve also made a big batch of this nut-free trail mix to take on play dates and it’s always a hit!

Kids Trail Mix Nut Free

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 Peppermint Chocolate Bites are simple, healthy and ready in minutes. This gluten-free recipe would make a great addition to your holiday cookie tray! 

*Originally published 12/2015.*

Hi friends!

I’ve been making these No-Bake Peppermint Chocolate Bites for 5 years now and they are still a HUGE favorite of mine. I actually make them year-round, usually sans candy cane or white chocolate drizzle, but now that the holiday season has rolled around again, I plan to enjoy adding those crushed candy canes to my next few batches!

These mint chocolate bites come together super quickly, are full of flavor and require just a few ingredients!

Here’s how you make them:

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No-Bake Peppermint Chocolate Bites

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These No-Bake Peppermint Chocolate Bites are simple, healthy and ready in minutes. This gluten-free recipe would make a great addition to your holiday cookie tray!

• Total Time: 10 minutes
• Yield: approximately 16 balls

Ingredients

• 1 cup almonds
• 1/2 cup pepitas (shelled pumpkin seeds)
• 1 cup dates, pitted and chopped
• 1/4 cup cocoa powder
• 3/4 tsp peppermint extract
• 2–4 Tbsp milk – dairy or non-dairy (you could also use water)
• Optional coating: crushed candy canes & melted white chocolate

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Instructions

1. Put almonds and pepitas in a food processor and pulse until well chopped.
2. Add dates and pulse several times to chop.
3. Add cocoa powder, peppermint extract and milk (or water) and process until well combined. (I’d start with 2 Tbsp of liquid and add more if needed.
4. Form mixture into balls. Mixture will be a little bit wet and slightly sticky.
5. Roll in crushed candy canes or drizzle with white chocolate if desired.
6. Store in the fridge or freezer.
7. Enjoy!

Notes

– You can eat these straight out of the freezer if you like them super cold.
– Feel free to sub in your favorite nuts or seeds.
– If you want an even sweeter treat, sub 1 Tbsp maple syrup for 1 Tbsp milk

Aren’t these peppermint chocolate bites just so freaking festive?! Makes me want to eat the whole batch ASAP. Also keep in mind that if you like mint and want to forego the candy canes, you could eat these as mint chocolate energy bites year round!

I enjoyed mine straight out of the freezer, but they also do fine stored in the fridge. They don’t really freeze all the way through so you can easily bite into them even right when you take them out.

Enjoy!
–Lindsay–

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. 

Hi friends-

Last weekend I whipped up these Blueberry French Toast Muffins on a whim and they turned out SO WELL! When I shared them on IG stories, so many of you asked for the recipe that I headed back to the kitchen to recreate them for you guys. They’re perfect for food prep – ie you can easily make a batch over the weekend and serve them all week! They’re also perfectly portable for a grab and go breakfast and they’re nut-free so you can toss a few in a lunch box and send them to school with the kiddos. 

I’ve made french toast muffins before, but I’ve always used a loaf of bread from the bakery. The key to this version is that they use slices of sandwich bread. So you get some texture from the crusts but the middle part kinda falls apart when you mix the eggs and bread together, creating a muffin that sticks together really well!

I added some ground flax and hemp seeds to mine because you can’t taste them and it’s an easy way to add some extra nutrients. I also added some pumpkin seeds to them. They add a little crunch, but aren’t overly sharp or crunchy like chopped nuts can be so I find them easier for young kids to eat! But feel free to swap in something like slivered almonds if you don’t need to keep them nut-free. 

I used fresh blueberries but frozen would work too! Here’s how you make them:

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Blueberry French Toast Muffins

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5 from 2 reviews

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.?

• Author: Lindsay
• Prep Time: 5 min
• Cook Time: 25 min
• Total Time: 30 minutes
• Yield: 12 muffins

Ingredients

5 cups whole wheat sandwich bread, cubed (I use 6 slices of Dave’s Killer Bread)
9 eggs
1/2 cup milk (dairy or non-dairy)
1 tsp vanilla extract
1 tsp cinnamon
2 Tbsp ground flax
2 Tbsp hemp seeds (or chia seeds)
1 cup blueberries (fresh or frozen)
3/4 cup pepitas (pumpkin seeds)
(I make mine without sweetener and top with maple syrup but you could also mix 1/4 cup of maple syrup in before baking if you want.)

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Instructions

1. Put cubed bread in a large bowl.
2. Mix eggs and milk in a smaller bowl until combined.
3. Add eggs to bread and mix well.
4. Stir in cinnamon, vanilla, flax, hemp and pepitas.
5. Add blueberries and stir gently, then spoon into well greased muffin tins (I use silicone muffin tins that i don’t have to grease)
6. Bake at 375 F for 20-25 min. Tops should be lightly brown and firm. Middles should be slightly squishy but not loose and jiggly.

Notes

If your bread slices are smaller, you may need more than six slices. I just cut them up and loosely fill a 1 cup measuring cup to measure. It doesn’t need to be tightly packed. If you use too much bread the muffins will be too hard.

These are not traditional muffins and not meant to be sweet. They are more like actual french toast in muffin form. You can top with syrup for sweetness or mix maple syrup in before baking

I have a mix of hemp, ground flax and chia seeds and I just use 3-4 Tbsp of that

You could sub slivered almonds or chopped nuts for the pepitas if you want

You may need to play around with the egg to bread ratio to fit your preferences. I like mine a little eggier but adding an extra slice of bread will make them a bit firmer.

Serve warm or cold, topped with syrup, yogurt or peanut butter.

Enjoy!
–Lindsay–

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.

Hi friends!

Today I’m sharing my go-to energy ball recipe and I already know you’re gonna love it. I shared it on Instagram a few weeks ago and many of you have already tried and loved them! They’re super easy to make, packed with protein, fiber and healthy fats and perfect for stocking your freezer. I’ve become especially reliant on them while nursing. I find myself constantly starving having healthy, calorie-dense snacks like these on hand have been a total lifesaver while I’m feeding a tiny human and trying to keep my calorie intake up.

An added bonus? My kids also love them. They’re the perfect make-ahead snack that I can prep ahead of time on the weekend and have on hand to grab for them when they’re cranky and hungry.

This recipe is gluten-free and can be made dairy-free if you use non-dairy milk and dairy-free chocolate chips (I like Enjoy Life). I use peanut butter in mine but you could swap another nut butter or try sunflower seed butter for a nut-free version.

Here’s how you make them:

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My Go-To Energy Ball Recipe

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5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.7 from 15 reviews

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.

• Author: Lindsay

Ingredients

6–8 pitted Medjool dates (approx 1 cup)
1 cup rolled oats
1/2 cup pepitas
1/4 cup hemp seeds
1/4 cup ground flax
1/2 cup peanut butter
2–4 Tbsp milk (dairy or non-dairy) or water
chocolate chips

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Instructions

1. Place dates, oats, pepitas, hemp and flax in a food processor and process until well chopped.
2. Add peanut butter and process until mixed.
3. Add 2 Tbps milk or water and process until the mixture starts to clump into a giant ball. Add more liquid 1 Tbsp at a time as needed.
4. Add chocolate chips, pulse a few times to mix, then scoop or roll into balls.
5. Store in the freezer!

Notes

Sub another nut butter or sunflower seed butter for peanut butter if desired.

You can eat these directly out of the freezer.

I’m not lying when I say we go through about two batches of these per week.

Let me know if you try them! If you like these, you might also like my Lemon Energy Balls and my No Bake Peppermint Chocolate Bites.

Enjoy!
–Lindsay–

These Pumpkin Energy Balls are packed with fiber, protein & healthy fats for energy. Freezer-friendly & the perfect addition to a lunch or afternoon snack.

*Originally published 9/2014. Post & photos updated 9/2018*

Hi Friends!

I can’t believe it’s been almost exactly four years since I first shared these Pumpkin Energy Balls. Over the years these have continued to be one of my go-to fall snacks. I stash them in the freezer so I made triple batches of them before both my babies came and will be doing the same for baby 3 here in a few weeks. If you’re looking for healthy pumpkin recipes, look no further!

I tweaked the recipe a little bit this week when I made them again to update the photos and I think I like them even better now! They’re a simple mix of nuts, seeds, pumpkin, oats, dates and spices which means they’re a gluten-free pumpkin recipe packed with fiber, protein and healthy fats – perfect for adding to lunch boxes, serving for an after-school snack, fueling up for a workout etc.

Here’s how you make this easy canned pumpkin recipe:

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Pumpkin Energy Balls

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5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.4 from 5 reviews

These Pumpkin Energy Balls are packed with fiber, protein and healthy fats for energy. The perfect addition to a quick lunch or to serve for an afternoon snack.

• Author: Lindsay
• Yield: makes 24 balls

Ingredients

• 3/4 cup pepitas (shelled pumpkin seeds)
• 3/4 cup almonds
• 1 cup chopped, pitted dates
• 1/2 cup rolled oats
• 1/4 cup hemp hearts (you could sub a few Tbsp chia seeds)
• 1/2–2/3 cup pumpkin puree
• 1–2 teaspoon cinnamon
• 1/2–1 teaspoon ginger
• 1/2 – 1 teaspoon vanilla
• mini chocolate chips, optional

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Instructions

1. Put almonds and pepitas in a food processor and process until well ground. Transfer to a bowl.
2. Put dates, oats, hemp hearts, cinnamon and ginger in the food processor and process until well chopped.
3. Add pumpkin and pulse a few times.
4. Add nut and seed mixture and process until well mixed. You may need to use a spoon to help get everything mixed.
5. Taste and adjust if needed, adding more pumpkin and/or spices if desired.
6. Add mini chocolate chips and pulse a few times to mix.
7. Form into balls and freeze on a baking sheet. Transfer to a bag or storage container and store in the freezer.

Notes

I always start on the low end for the ranges of pumpkin and spices. Once mixed, taste and add more if desired.

Mixture will be slightly sticky when forming into balls. Wet your hands lightly or freeze the mixture for a little bit to help with this if you want. Or just press into a pan and cut into bars.

Here’s the original recipe: 1/2 cup pepitas, 1/2 cup sunflower seeds, 1 Tablespoon chia seeds, 1/2 cup almonds, 1/2 cup pumpkin puree, 1 cup chopped & pitted dates, 1/2 cup rolled oats, 1 teaspoon cinnamon, 1/2 teaspoon ginger

I almost always make two batches of this recipe whenever I make them, but I typically make a single batch and then just repeat with another instead of trying to double all the ingredients and make a giant batch all at once because I’ve found they don’t mix together as well.

[click_to_tweet tweet=”Try these Pumpkin Energy Balls for a quick afternoon snack and stock your freezer to have them on hand for busy days!” quote=”Try these Pumpkin Energy Balls for a quick afternoon snack and stock your freezer to have them on hand for busy days!”]

Let me know if you try them!

Enjoy!
–Lindsay–

These Peanut Butter Hemp Energy Balls are packed with fiber and protein and low in added sugar. A healthy, kid-friendly snack that’s easy to make- no protein powder required!

Hi friends!

If you follow me over on IG stories, you’ve seen these energy balls for several weeks now. They’re basically my new favorite snack! I like them because they’re packed with nut butter, lots of seeds, oats, and other goodies but they don’t have a ton of added honey like most energy balls do. I add some sprinkles and chocolate chips to make them more enticing to my kiddos but those are optional!

I also like that one batch makes 24 good-sized balls. I can prep a batch on the weekend and store them in the fridge to enjoy all week long. These start with a base of rolled oats and then I add hemp hearts, ground flax and pepitas (pumpkin seeds) and grind them all up in the food processor until they’re well mixed with no big chunks. Then I add some peanut butter, honey, and a bit of vanilla extract. You could sub your favorite nut butter or try sunflower seed butter to make them nut-free. Last I add a little water or milk to help everything stick and mix in the fun stuff (sprinkles and chocolate chips).

Are hemp heart cookies more your style? Try these Peanut Butter Hemp Seed Cookies!

Here are your exact directions:

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Peanut Butter Hemp Energy Balls

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5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

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

• Author: Lindsay
• Prep Time: 5 min
• Total Time: 5 minutes
• Yield: 24 balls

Ingredients

2 cups rolled oats

1/4 cup hemp hearts

1/4 cup ground flaxseed

1/2 cup pepitas (shelled pumpkin seeds)

1/4 cup honey

1/2 cup peanut butter

1 tsp vanilla extract

2–3 Tablespoons water or milk

chocolate chips and sprinkles (optional)

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Instructions

1. In a food processor, combine rolled oats, hemp, flax and pumpkin seeds. Process until finely ground.
2. In a microwave-safe bowl, combine honey, peanut butter and vanilla and microwave 30-45 seconds. Mix well.
3. Pour honey mixture into food processor and process until well combined.
4. Add water (or milk) by the Tablespoon and pulse until wet enough for the mixture to stick together when you squeeze it in your hands.
5. Add sprinkles and/or chocolate chips if using and pulse a couple times to mix in.
6. Roll into balls and store in the fridge.

Notes

If you don’t want the chocolate chips to melt, you’ll need to let the mixture sit for a few minutes after adding the honey mixture since it will be warm. Otherwise, add them right away and they’ll get melty and add a nice chocolate goodness throughout the balls.

That’s all there is to it! Be sure to pin this recipe to save it for later!

Looking for more energy balls? Here are 12 Kid-Friendly Energy Ball Recipes Made Without Protein Powder.

[click_to_tweet tweet=”Make a batch of these Peanut Butter Hemp Energy Balls to enjoy all week long. They’re packed with protein and fiber and make a great, kid-friendly snack!” quote=”Make a batch of these Peanut Butter Hemp Energy Balls to enjoy all week long. They’re packed with protein and fiber and make a great, kid-friendly snack!”]

Enjoy!
–Lindsay–

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

*Originally published July 2013. Photos and post updated April 2018*

Hi Friends!

I originally shared this post almost 5 years ago. I was on vacation and my friend Lauren, a fellow Columbus RD (we actually did our Dietetic Internship together at Ohio State), took over for the day.. She shared this Fruit Pizza with Oatmeal Flax Crust and this week I decided to give it a little upgrade and reintroduce it to you guys because it’s the perfect, kid-friendly breakfast or snack…especially for summer with all the fresh fruit available!

What I love about this recipe is that it’s so easy to customize. I tested Lauren’s original recipe using unsweetened pea milk (instead of vanilla almond milk, adding pumpkin seeds for some extra protein and leaving out the coconut. I found that the crust wasn’t quite sweet enough for my liking. So, I made a few tweaks and Squish loved it! I added a couple of dates for some natural sweetness and added fiber. If you make it with vanilla flavored milk and include the coconut, you could probably leave out the dates, but I like the addition. I also adjusted the recipe to make two personal pizzas at a time.

I’ve left the original recipe in the notes section of the recipe if you’d like to see it!

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Fruit Pizza with Oatmeal Flax Crust

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5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

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!

• Author: Lindsay
• Prep Time: 10 min
• Cook Time: 10 min
• Total Time: 20 minutes
• Yield: makes 2 personal pizzas

Ingredients

• 2–3 dates, roughly chopped
• 1/4 c pepitas (shelled pumpkin seeds)
• 1 cup rolled oats
• 2 Tbsp ground flaxseed
• 1 Tbsp unsweetened shredded coconut (optional)
• 1–2 tsp ground cinnamon
• 1/2 cup milk of choice (i use unsweetened pea milk)
• 1 tsp vanilla
• peanut butter or yogurt and fresh fruit for topping
• Chocolate chips optional

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Instructions

1. Preheat the oven to 400 degrees. Line baking sheet with parchment paper
2. Add dates and pumpkin seeds to the food processor and process until chopped.
3. Add oats, flax, cinnamon (and coconut if using) and process until well combined and chopped.
4. Add milk and vanilla and process until a ball starts to form.
5. The dough will be sticky and wet. Scoop out with a spoon, divide in half and use a small piece of parchment paper to press each half of the dough into a circle of your desired thickness. You can also wet your fingers and spread it that way so it doesn’t stick as much.
6. Bake for 8 minutes, then let crust cool for a few minutes.
7. Spread with your choice of peanut butter or yogurt and top with fruit and chocolate chips

Notes

Here’s the original recipe: 1/2 cup rolled oats, 1/2 cup vanilla almond milk, 1 Tbsp shredded coconut, ground flax, 1-2 tsp cinnamon. 

In the five years since Lauren first shared this recipe, she has started both a blog and her own nutrition business. You can check out her blog and her Instagram for some amazingly delicious plant-based recipes and also check out her website to see what services she offers!

[clickToTweet tweet=”Try this Fruit Pizza with Oatmeal Flax Crust for a fun, kid-friendly breakfast or snack that’s packed with fiber!” quote=”Try this Fruit Pizza with Oatmeal Flax Crust for a fun, kid-friendly breakfast or snack that’s packed with fiber!”]

Enjoy!
–Lindsay–