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Low Carb Snack - Date Nut-Butter Bites

Do you have any go-to on-the-go snacks?

Whether you pop them in your purse or gym bag, how are they working for you?

Do they give you sustained energy when you need it or fuel you before a workout?

The most important question... Are your snacks made with real food ingredients providing you sustained energy when you're on the go without wrecking your blood sugar?

If not, don't feel bad. We often assume that what's easy to buy and pack with us, should also fill the bodies need for sustained energy. Rarely is this the case with what is sold on the store shelf. Many of these products are full of sugar, unhealthy fat and preservatives and can spike your blood sugar.

Ultimately these snacks don't serve your body's need for sustainable energy on the go or help you reach blood sugar goals.

Here's an EASY recipe that you can make at home for sustained energy using nutrient-rich dates.

RECIPE - Date Nut-Butter Bites

*Printer friendly
Date nut butter bites
Download PDF • 241KB


*Gluten Free, Dairy Free, Grain Free*

Prep Time

10 minutes

Cooking Time



25-30 balls


1 1/2 cups pitted dates, (soaked in water for up to 24 hrs. to soften)

1 cup organic natural peanut butter or almond butter

1/2 cup ground flax seeds

1/2 cup unsweetened shredded coconut flakes

1/3 cup vanilla plant-based protein powder

1/3 cup chopped walnuts.

1 pinch of Himalayan Sea salt


Smash the dates into paste, then mix all ingredients in and roll into balls. You can roll them in coconut flakes.

Place in fridge for 30 minutes before eating. Keep stored in fridge.


10 Amazing Health Benefits of Adding Dates into Your Life

Dates are a nutrient-rich, sweet, delicious fruit from the tropical oasis. They're packed with much-needed minerals to provide you with sustained energy on the go!

  1. Wonderfully delicious, soft and easily digestible

  2. Rich in dietary fiber

  3. Contain flavonoid polyphenolic antioxidants known as tannins. Which are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic.

  4. Minor source of Vitamin A, antioxidant properties and essential for vision.

  5. Composed of antioxidant flavonoids such as B-carotene, lutein, and zeaxanthin. These antioxidants found to have the ability to protect cells and other structures in the body from harmful effects of oxygen-free radicals.

  6. Zeaxanthin is an important dietary carotenoid that selectively absorbed into the retinal macula lutea.

  7. Excellent source of iron, carry 0.90 mg/100 g of fruits (about 11% of RDI).

  8. Excellent sources of potassium. 100 g contains 696 mg or 16% of daily recommended levels of this electrolyte.

  9. Rich in minerals like calcium, manganese, copper, and magnesium.

  10. Moderate levels of the B-complex group of vitamins as well as vitamin-K.

Have you tried incorporating dates into your diet?

You can enjoy dates when you combine them with protein and healthy fats in recipes, just like the date nut butter bites. I use and recommend Pure Food Company, a brand of high-quality plant-based protein powder to add to your recipes.

Eat Healthier Whole Foods for Sustained Energy

The benefit of eating healthier whole foods with balanced macros, (complex carbs/fiber + lean protein + healthy fat) is that they also provide us with sustained energy. The body will slowly absorb the vitamins and nutrients, and avoid a spike in blood sugar. These types of food are known to be one of the best food options for people with diabetes.

Dates when used along with other macro-nutrient rich ingredients like this recipe, can provide a perfect formula for us to thrive and feel energized through a busy day.

I hope you enjoy the natural sweetness of dates!

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