Peanut Free Snack Bites

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If you’re struggling to come up with some nut-free healthy snacks for school, then I’ve got you covered with these peanut free snack bites!

They’re basically like trail mix bars, except they’re in cup form, which means that they are perfectly portioned and easy to transport!

Made with sunflower seed butter, hemp hearts and coconut, this nut-free recipe is a great healthy option packed with protein, fibre and healthy fats which makes them ultra satisfying.

But it doesn’t end there. This peanut free snack is totally customizable too! Simply add your favourite toppings or enjoy them plain. Either way they’re delicious!

This portable snack is perfect to pop into kids’ lunch boxes, and makes for a great afternoon snack or breakfast on the go for mom and dad too!

For more nut-free snacks, be sure to try my Nut-Free Apple Oat Energy Bites too!

Why we love this hemp heart recipe

• Nutritious: These snack bites are a great source of protein, fibre and omega-3s and will keep you feeling full and satisfied for hours. They’re also lower in sugar than your typical store-bought granola bar so they make a healthier snack option.
• Make ahead: These cups are perfect for weekly meal prep and are freezer-friendly too. Be sure to make a big batch to always have tasty ready-made snacks on hand!
• Quick and easy: It takes minutes to mix together the ingredients before you freeze them solid. No baking involved, which is always a bonus!
• Allergy-friendly: These little bites are vegan, gluten-free, and nut-free so they suit a wide range of dietary needs.
• Kid-friendly: Kids adore these tasty snack bites and they’re simple enough that they can help prepare them too. The perfect fun little snacks that are peanut free!

Ingredient Notes

• Coconut Flakes: Use unsweetened coconut flakes to minimize added sugar. The coconut adds a nice flavour and texture to each bite and makes these cups taste like coconut macaroons!
• Hemp Hearts: Hemp hearts are soft and chewy with a slight nutty flavour. They make the perfect nut-free alternative with similar health benefits to nuts!
• Cinnamon: A little cinnamon helps to flavour up the snack cups. Feel free to add more or less depending on your personal taste preference.
• Chocolate Chips: Use dairy-free chocolate chips to keep these vegan. You can also use milk or white if you prefer.
• Sunflower Seed Butter: I used Sun Butter, but you can use another nut-free substitute such as Wow butter, pumpkin seed butter or sunflower seed butter.
• Maple Syrup: Used to sweeten the cups and also helps the ingredients bind together. If you don’t require a vegan option, you can also sub in honey.
• Toppings: These are optional and you can use any toppings that you like. I used pumpkin seeds, dried cranberries, coconut flakes and chocolate chips, but feel free to switch it up!

Step by Step Instructions

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• Mix together the coconut flakes, hemp hearts, cinnamon and chocolate chips in a large bowl.
• Add in the sunflower seed butter and maple syrup and mix until well combined.
• Evenly distribute the mixture between 12 silicone cups in a muffin tin and press the mixture down with a spatula or the back of a spoon until the surface is smooth.
• Top with desired toppings.
• Place muffin tin in the freezer for at least 1 hour.
• Once frozen, pop each cup out of the silicone mold.

Recipe Tips for this Nut Free Snack

• I like to evenly distribute the mixture into reusable silicone baking cups because all that you have to do is stick them in the freezer and then 30 minutes to an hour later later, pop them out of the silicone molds. If you don’t own silicone cups, you can simply press the mixture into a parchment paper-lined baking pan and freeze. Once mixture is firm, remove from pan and cut into 12 squares or bars. You can also try rolling the mixture into energy balls as well!
• To keep this recipe nut-free, I used sunflower seed butter. If you don’t require the recipe to be nut-free, feel free to sub in a nut butter if that’s what you have on hand.
• You can eat these bites without the toppings or add desired toppings. I like to add pumpkin seeds, dried cranberries, unsweetened coconut flakes and chocolate chips. I either like to add the toppings before freezing or when the bites have partially thawed so that they adhere to the surface of the cup.
• You can eat these snack cups from frozen, or from a partially or fully thawed state.

Recipe FAQs

Recipe Variations

These snack bites are pretty delicious as they are, but you can easily make them your own.

• If you don’t require nut free: Use a nut butter such as peanut or almond butter instead of sunflower seed butter.
• Sweetener: Use honey instead of maple syrup.
• Different toppings or add-ins: Try raisins, sunflower seeds or any dried fruits.

More similar recipes

• No-Bake Oatmeal Energy Balls
• Healthy Granola Bar Recipe
• Larabar Recipe {4-ingredients}

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This post may contain affiliate links which means that I may make a small commission at no extra cost to you. I only promote products that I love and feel will benefit my readers :)