Pumpkin Pie Energy Bites (gluten-free)
There’s a cool breeze and crispness to the air, the leaves are starting to fall, and the sun is starting to set earlier each night. This can only mean one thing: it’s PUMPKIN SPICE season!!
Whether or not you’re a PSL-obsessed, cozy blanket, pumpkin patch, boots & sweaters type of person, you’re going to love this recipe!! The peanut butter and pumpkin flavors together are so yummy & filling, I could honestly eat these every day and never get sick of them!
I know my high school & college clients are always looking for ways to meet their nutrition goals on the go. Packaged foods are awesome, but sometimes it’s nice to have a homemade option without a massive ingredient list.
But before I get into the recipe, I want to tell you about the star of this recipe and the reason these pumpkin pie energy bites are gluten-free balls of happiness: COCONUT FLOUR!
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For these pumpkin pie energy bites, I substituted wheat flour with coconut flour. If you’re unfamiliar with coconut flour, here are THREE things you need to know about it!
1. Gluten-Free
Coconut flour is gluten-free which makes it a great substitution for individuals who follow a gluten-free diet by choice or by necessity. However, you should know that coconut flour is naturally more dense than wheat flour, so in other recipes, you may need to increase the liquid content if you’re using coconut flour!
2. Nutrient-Dense
When compared to wheat flour, coconut flour is naturally higher in fat, protein, fiber, and iron. For this reason, it’s a great option for vegetarian and vegan athletes who may have a hard time meeting iron requirements!
3. Low-Glycemic Index
Finally, coconut flour has a lower glycemic index than wheat flour. What does this mean? Well, going back to the “more fiber” thing, coconut flour takes longer to digest in our stomachs leading to a steady rise in blood sugar instead of a large spike. This is important for athletes with diabetes! By using coconut flour in your baked goods, you can help avoid blood sugar spikes.
If you are looking for a great coconut flour, check out this one you can find on Amazon or in stores!
Gluten-Free Pumpkin Pie Energy Bites Recipe
(Makes 15-20 Bites)
Ingredients:
2 cups peanut butter
½ cup maple syrup
¾ cup coconut flour
1 Tbsp pumpkin pie spice
2 Tbsp pumpkin puree
Directions:
Mix all ingredients together in a large bowl. Once combined, roll into golf-ball-sized balls and refrigerate for at least an hour. Enjoy!
I’m a firm believer that optimizing your snacks is one of the best ways to achieve your goals as an athlete. Creating individualized snack strategies and examples is something I love to do for my clients. If you’re interested in learning more about my one-on-one program, apply here!!
