Discover 10 healthy no-bake energy bites recipes that are perfect for clean snacking. These easy, nutrient-packed bites are gluten-free, naturally sweetened, and ideal for meal prep.

Need a quick snack that’s energizing, satisfying, and made with real ingredients? These healthy no-bake energy bites are your go-to for smart snacking. Whether you’re looking for something chocolatey, fruity, citrusy, or even spicy, this collection has something for everyone. They’re all naturally sweetened, loaded with nutrients, and easy to make in minutes; no oven required.

Here are 10 Healthy No-Bake Energy Bites to fuel your day, the healthy way:

Zucchini Bread Bites

These veggie-powered bites taste like your favorite loaf in snack form. Packed with oats, cinnamon, and fresh zucchini, they’re perfect for sneaking in some greens.

Spicy Almond Tahini Snack Bites

Nutty, savory, and slightly spicy, these tahini bites are a bold twist on traditional energy balls. Ideal for spice lovers.

Lemon Ginger Turmeric Energy Bites

Boost your immune system with this anti-inflammatory blend of lemon, ginger, and turmeric. A refreshing, functional snack with wellness benefits.

Chocolate Cherry Energy Bites

A delicious mix of tart cherries and rich cocoa for an antioxidant-packed snack you can enjoy any time of day.

No-Bake Vegan Lemon Coconut Cake Bites

Bright, creamy, and tropical, these cake-inspired bites are vegan, gluten-free, and feel like sunshine in every bite.

No-Bake Vegan Key Lime Pie Bites

A refreshing and zesty take on key lime pie without the sugar crash. These bites are creamy, tangy, and 100% plant-based.

4-Ingredient Chocolate Chip Cookie Dough Bites

Cookie dough you can eat with zero added sugar. These bites use only four clean ingredients and are totally crave-worthy.

Healthy Vegan Reese’s Bites

All the chocolate peanut butter flavor of a Reese’s, but cleaner and healthier. A must-try for PB lovers.

Healthy No-Bake Mint Chocolate Truffles

Cool mint and dark chocolate meet in these refreshing, fudge-like bites. Great for holiday spreads or anytime you need a fresh twist.

Chocolate Cherry Mocha Bites

This bold flavor combo of dark chocolate, espresso, and cherries delivers a perfect pick-me-up. Great for morning or mid-day snacking.

Why You’ll Love These No-Bake Energy Bites

• Quick and easy to prep
• Made with clean, whole-food ingredients
• Naturally sweetened (no refined sugar)
• Mostly vegan and gluten-free
• Great for snacking, meal prep, or dessert

Whether you’re meal prepping or just looking for healthy snacks to have on hand, these no-bake energy bite recipes are sure to satisfy.

This Easy Creamy Butternut Squash and Pear Soup is cozy, plant-based, and full of fall flavor. Naturally sweetened with pear and made creamy with coconut milk, it’s the perfect healthy soup recipe for cool-weather comfort.

When fall rolls around, I’m all about cozy, nourishing meals that feel like a warm hug in a bowl, and this Easy Creamy Butternut Squash and Pear Soup totally delivers. It’s smooth, naturally sweet, and perfectly spiced with cinnamon and nutmeg for that classic autumn flavor. The ripe pear adds a subtle fruity brightness that balances the earthy roasted squash and creamy coconut milk. Simple, seasonal, and oh-so-satisfying, just how I like it.

This recipe comes together in under an hour and uses real, whole ingredients that make you feel good from the inside out. Whether you’re meal-prepping for the week or craving something wholesome on a chilly night, this soup is the ultimate fall staple.

Why You’ll Love This Soup

• Ultra-creamy without any dairy
• Naturally sweetened with pear (no added sugar needed!)
• Cozy, comforting, and full of plant-based goodness
• Vegan, gluten-free, and meal-prep friendly

Ingredients for Easy Creamy Butternut Squash and Pear Soup:

• 1 large butternut squash, peeled, seeded, and cubed
• 1 ripe pear, peeled, cored, and diced
• 1 medium yellow onion, diced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• Salt and pepper, to taste
• 3-4 cups vegetable broth
• 1 cup canned coconut milk (or another plant-based milk for extra creaminess)
• Optional toppings: pumpkin seeds, fresh thyme, or a swirl of coconut cream

Instructions for Easy Creamy Butternut Squash and Pear Soup:

1. Roast the Butternut Squash

• Preheat your oven to 400°F (200°C).
• Place the cubed butternut squash on a baking sheet, drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Toss to coat.
• Roast for 25-30 minutes, or until the squash is tender and slightly caramelized.

2. Sauté the Aromatics

• While the squash roasts, heat the remaining olive oil in a large pot over medium heat.
• Add the onion and cook for 5-7 minutes, or until soft and translucent.
• Stir in the garlic, cinnamon, and nutmeg, and cook for another minute until fragrant.

3. Add the Pear and Broth

• Add the diced pear to the pot, followed by the roasted butternut squash.
• Pour in 3 cups of vegetable broth, bringing the mixture to a simmer. Cook for 10-15 minutes to let the flavors meld together.

4. Blend the Soup

• Use an immersion blender to puree the soup until smooth and creamy. If using a standard blender, allow the soup to cool slightly before blending in batches.
• Add the coconut milk for extra creaminess, stirring until fully incorporated. If the soup is too thick, add an extra cup of vegetable broth.

5. Season and Serve

• Taste the soup, adding salt and pepper as needed. Adjust the spices to your preference.
• Serve warm, garnished with optional toppings like pumpkin seeds, fresh thyme, or a swirl of coconut cream.

Print

Tips for the Best Flavor

• Roasting the squash brings out its natural sweetness…don’t skip this step!
• The pear adds depth and a light fruity note that complements the spices beautifully.
• For a hint of heat, sprinkle in a pinch of cayenne or red pepper flakes before blending.

My Favorite Way to Serve It

I love pairing this soup with a slice of crusty sourdough or a grainy, seedy bread for dipping. It’s the kind of simple, wholesome meal that’s both comforting and energizing, perfect for cozy nights, easy lunches, or as part of your weekly meal prep lineup.

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This bark is our new favorite afternoon treat. The magic lies in the flaxseed: As they swell and plump in hot water, they release a starchy gel that’s the key to holding the base together as it sets in the oven. The result is ethereally light and shatteringly crisp. Topped with a rippled layer of dark chocolate that allows roasted nuts and airy freeze-dried fruit, plus a light dusting of flaky sea salt, to cling to each bite. It’s the ideal balance of sweet, salty, and crunchy. Plus, the flaxseed and sunflower seeds offer a significant source of fiber, protein, and antioxidants. You can make a big batch, break it up, and store it in an airtight container in the fridge to snack on anytime you’re in need of a pick-me-up.

Although the cracker might look finished after about 30 minutes or so, resist the urge to take it out early. It needs the full time to properly crisp up. It will smell deeply toasted and the edges will lift slightly when it is done.

Cozy up with these Pumpkin Spice Latte Overnight Oats, naturally sweetened with date syrup, gluten-free, dairy-free, and protein-packed with True Nutrition Chai Latte Pea Protein. The perfect make-ahead fall breakfast!

Pumpkin spice latte season is officially here, but this time, we’re skipping the drive-thru and turning your favorite fall drink into a cozy, protein-packed breakfast. These Pumpkin Spice Latte Overnight Oats are creamy, energizing, and full of warm fall flavors. Plus, they’re dairy-free, gluten-free, and made with True Nutrition Chai Latte Pea Protein Powder for a satiating boost that’ll keep you fueled all morning.

Why You’ll Love This Recipe

• All the PSL vibes without the sugar crash
• Protein-rich thanks to True Nutrition plant-based pea protein (code HEALTHYHELPER saves $$!)
• Naturally sweetened with date syrup for a caramel-like flavor
• Make-ahead magic, just mix, chill, and wake up to breakfast ready to go
• Customizable toppings (think almond butter drizzle, crunchy granola, or cacao nibs)

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Topping Ideas

• Almond butter + hemp seeds
• Granola + cacao nibs
• Chopped pecans + maple drizzle
• Coconut flakes + pumpkin seeds
• Extra date syrup drizzle for natural caramel sweetness

The Perfect Fall Meal Prep

These overnight oats taste like dessert but fuel like a balanced breakfast. Meal-prep a few jars at once and you’ll have your own grab-and-go PSL-inspired breakfast all week long.

So go ahead, skip the line at Starbucks, save some money, and still get your pumpkin spice latte fix (in oat form). Your cozy fall mornings just got a serious upgrade.

Are you a fan of pumpkin-flavored things?

What’s your favorite pumpkin-flavored food or snack?

Do you ever make overnight oats for breakfast?

9 responses to “Pumpkin Spice Latte Overnight Oatmeal [vegan + gluten-free]”

1. Looks good and easy. Thanks for sharing at the What’s for Dinner party! Hope to see you next Sunday too. Have a wonderful week.

   
   

2. Such a fun spin on a season staple! I personally LOVE overnight oats. Such an easy and nutritious breakfast! I actually had pumpkin pie overnight oats this morning!

   
   

3. I’m making this ASAP!

   Briana

   
   

4. I love bob’s redmill products. They have a factory store right by where I work – it’s great! Thanks for sharing at the What’s for Dinner party. Can’t wait to see what you’ll bring next week! Have fantastic day!

   
   

5. […] Same with the yogurt, going for flavored instant oatmeal packets means you’re getting a cool variety at the expense of a ton of sugar. Instead, go for whole grain old-fashioned  or quick cook rolled oats! They’re higher in fiber and nutrients anyway and their plainness allows you to customize them in any way you choose. I’m a big fan of pumpkin oats. […]

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This vegan almond flour carrot cake banana bread is moist, naturally sweetened, and packed with wholesome ingredients. A gluten-free, dairy-free treat perfect for breakfast or dessert!

If banana bread and carrot cake had a baby, this would be it. This vegan almond flour carrot cake banana bread is everything you love about both classics: moist, flavorful, and full of cozy spices, with a healthy, wholesome twist. It’s gluten-free, dairy-free, and naturally sweetened with ripe bananas and date syrup. Whether you’re craving a nourishing breakfast, a midday snack, or a fiber-filled dessert, this loaf checks all the boxes.

Why You’ll Love This Vegan Almond Flour Carrot Cake Banana Bread

• Vegan and gluten-free: Made with almond flour and coconut flour, this bread is entirely grain-free and dairy-free.
• Naturally sweetened: No refined sugar here, just the goodness of bananas and date syrup.
• Super moist: Coconut oil and bananas ensure a rich, moist crumb without needing eggs.
• Packed with nutrients: Carrots add beta carotene and natural sweetness, while walnuts and raisins bring texture and extra nutrition.

Ingredients

• 2 ripe bananas, mashed
• 1 cup grated carrots
• 1/4 cup coconut oil, melted
• 1/3 cup date syrup (Code HEALTHYHELPER saves $$!)
• 1 teaspoon vanilla extract
• 1 1/2 cups almond flour
• 1/4 cup coconut flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1/2 cup chopped walnuts (optional)
• 1/4 cup raisins (optional)

Instructions

• Preheat your oven to 350°F (175°C). Grease a loaf pan with coconut oil or line it with parchment paper for easy removal.
• In a large mixing bowl, combine the mashed bananas, grated carrots, melted coconut oil, maple syrup, and vanilla extract. Mix well until all ingredients are evenly incorporated.
• In a separate bowl, whisk together the almond flour, coconut flour, baking powder, baking soda, cinnamon, nutmeg, and salt.
• Gradually add the dry ingredients to the wet ingredients, stirring until a smooth batter forms. Be careful not to overmix.
• If desired, fold in the chopped walnuts and raisins for added texture and flavor.
• Pour the batter into the prepared loaf pan, spreading it out evenly with a spatula.
• Bake in the preheated oven for 50-60 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.
• Once baked, remove the loaf from the oven and allow it to cool in the pan for 10-15 minutes. Then, carefully transfer it to a wire rack to cool completely.
• Slice the banana bread into thick, generous slices and serve. Enjoy it as a delightful breakfast treat, afternoon snack, or dessert option!

Vegan Cream Cheese Cinnamon Frosting

Ingredients:

• 1/2 cup vegan cream cheese (softened)
• 2 tablespoons vegan butter (softened)
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1 to 1 1/4 cups sugar-free powdered sugar
• Pinch of salt

Instructions:

1. In a medium bowl, beat together the vegan cream cheese and vegan butter until smooth and fluffy.
2. Add the vanilla extract, cinnamon, and a pinch of salt. Mix to combine.
3. Gradually add the powdered sugar, beating until the frosting is smooth, creamy, and spreadable.
4. Taste and adjust cinnamon or sugar as desired.
5. Spread generously over the cooled loaf and enjoy!

Storage tips

Store leftovers in an airtight container at room temperature for up to 3 days, or refrigerate for up to a week. This loaf also freezes beautifully—just slice and freeze individually for a quick grab-and-go treat.

Optional add-ons

• Vegan cream cheese frosting: Perfect for turning this into a celebration-worthy dessert.
• Chopped pecans: Another great nutty alternative to walnuts.
• Shredded coconut: For added texture and natural sweetness.

More Veggie-Packed Baked Goods You’ll Love

Whether you’re plant-based, gluten-free, or just love a nourishing baked treat, this vegan carrot cake banana bread is a recipe you’ll make on repeat. It’s easy, wholesome, and always a hit with a cup of coffee or tea.

Don’t forget to share and tag me if you bake it, your kitchen is about to smell amazing!

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Blackened shrimp bowls are loaded with flavor, easy to make and ready in just 15 minutes. Blackened shrimp paired with rice, black beans and a flavorful mango salsa is smoky, spicy, sweet and so filling. The perfect weeknight meal.

If you love the flavor of these blackened shrimp and rice bowls, you have to try this sheet pan shrimp tacos, salsa verde shrimp and rice bowls, or air fryer shrimp tacos for more smoky shrimp.

If you’re looking for quick, easy, and nourishing recipes that don’t compromise on flavor, you’re in the right place. With my background in catering, I know how important it is for meals to taste amazing, even when time is tight. This site is focused on helping you create quick and easy gluten-free meals, with time saving tips so you never waste a second in the kitchen.

Blackened Shrimp and Rice Bowl Highlights

• Easy to make – there are very few steps to make this dish from start to finish
• Customizable (use your favorite veggies, use quinoa or cauliflower rice instead of rice)
• Ready in 15 minutes (thanks to the instant pot)
• Packed with flavor – the mixture of the blackening seasoning and mango salsa is sweet, savory, smoky and spicy.

Star ingredients

• Shrimp (peeled and deveined) – I like to use a larger shrimp
• Blackening seasoning – this gives the shrimp all the flavor, if you don’t have blackening seasoning, see below for a recipe.
• White Jasmine Rice (or basmati rice) – this rice cooks up quickly in the instant pot and pairs perfectly with the shrimp.
• Mango salsa – Use a store bought mango salsa to make this recipe easy. I love Newman’s Own, but you could use whatever you love.

How to make blackened shrimp bowls

Make the rice: Rinse the rice well, add it to the instant pot with 2.25 cups of water. Cook on high pressure 3 minutes. Once it’s done cooking, you can manually release the pressure.

Season and cook the shrimp: Add blackening seasoning to the shrimp. Spray pan with avocado oil or olive oil spray then add shrimp, cook 2-3 minutes, flip and cook 1-2 minutes more.

Make the beans: Drain and rinse the black beans well. Add the black beans, salt, garlic powder and mango salsa to a pot. Heat over medium heat 3-4 minutes until heated through, stir regularly.

Assemble the dish: add rice to a bowl, top with blackened shrimp, black beans, tomatoes and cubed avocado.

Time saving tip

Use frozen pre-cooked rice and make this dish in 10 minutes. You can buy frozen rice or make a large batch and freeze the rice in 1/2 – 1 cup portions for easy defrosting.

Other additions

• Roasted red peppers – these would not require any additional cooking
• Pickled red onions
• Sauteed veggies: zucchini, summer squash, bell peppers, onions, mushrooms

Other ways to serve

• Over salad greens with cilantro lime dressing
• As a burrito – stuff all the ingredients in a large tortilla and roll like a burrito

Common questions

What if you don’t have blackening seasoning

You can make your own blackening seasoning or use cajun seasoning + ¼ teaspoon cayenne pepper.

To make your own blackening seasoning, combine:

• 1 tablespoon paprika
• ½ tablespoon garlic powder
• ½ tablespoon salt
• ½ tablespoon chili powder
• ½ teaspoon dry ground mustard
• ¼ teaspoon cayenne pepper

What if the shrimp is not defrosted

Shrimp defrosts rather quickly, it takes about 1 hour. If you want to cook the shrimp from frozen, I recommend that you cook the frozen shrimp in the air fryer.

To defrost shrimp, place a sealed bag of shrimp in cold water on the counter, changing out the water every 20-30 minutes. The shrimp should be fully defrosted in 1 hour.

Storing leftovers

This blackened shrimp rice bowl is great as leftovers the next day. I would recommend waiting to add the avocado and tomato until right before serving.

Store leftovers in the fridge in an airtight container for up to 3 days.

If you love shrimp recipes, you should try

These High-Protein Cinnamon Sugar Cheesecake Bars are a clean twist on the classic dessert. Made with Greek yogurt, low-fat cream cheese, and a wholesome cinnamon cereal crust, they’re gluten-free, low in sugar, and full of cozy cinnamon flavor.

If you’re craving a rich, cinnamon-spiced dessert made with better-for-you ingredients, these Healthy High-Protein Cinnamon Sugar Cheesecake Bars are the perfect treat. They take everything you love about cinnamon rolls and cheesecake and combine them into one satisfying bar, made with nourishing ingredients that support your health and PROTEIN!!) goals.

My version uses Greek yogurt, reduced-fat cream cheese, and a naturally sweetened cinnamon cereal crust for a high-protein, low-sugar dessert you can feel good about enjoying any day of the week.

Why You’ll Love These High-Protein Cinnamon Sugar Cheesecake Bars

• Wholesome Ingredients: Made with Greek yogurt, coconut oil, and a naturally sweetened cereal crust
• High-Protein: Greek yogurt and cream cheese offer a satisfying protein boost
• Gluten-Free Option: Just use a gluten-free cinnamon cereal like Seven Sundays
• Delicious Cinnamon Flavor: Tastes like a cinnamon roll and cheesecake combined

Ingredients:

Crust:

Cheesecake Filling:

• 16 oz low-fat cream cheese, softened
• 1 cup plain Greek yogurt
• 2 large eggs
• 1 tsp vanilla extract
• ¼ cup sugar-free sweetener (I use NuNaturals…code HEALTHYHELPER saves $$!)
• 1 tbsp ground cinnamon

Cinnamon Swirl Topping:

• 1 tbsp ground cinnamon
• 2 tbsp sugar-free sweetener (I use NuNaturals…code HEALTHYHELPER saves $$!)

Instructions:

• Preheat your oven to 350°F (175°C). In a food processor, crush the Seven Sundays Cinnamon Cereal until fine. Mix with melted coconut oil until the texture resembles damp sand. Press the crust mixture firmly into a parchment-lined 8×8-inch pan. Bake for 8–10 minutes until lightly golden. Let cool slightly.
• In a large bowl, beat the cream cheese until smooth. Add Greek yogurt, eggs, vanilla extract, sweetener, and cinnamon. Mix until fully combined and creamy.
• Pour the filling over the cooled crust and smooth out evenly. In a small bowl, combine the cinnamon and sweetener for the swirl topping. Sprinkle it over the filling and use a skewer or knife to create swirls. Add chopped pecans if desired.
• Bake for 30–35 minutes or until the center is set. Let cool at room temperature, then refrigerate for at least 4 hours (or overnight) to fully set before slicing into bars.

Tips for Success

• Use full-fat Greek yogurt for an extra creamy texture if preferred
• For best results, chill overnight before cutting
• Want more protein? Add a scoop of unflavored or vanilla protein powder to the filling (I use Iconic Vanilla Bean Protein…code HEALTHYHELPER saves $$!)
• Make it dairy-free by swapping in plant-based cream cheese and yogurt alternatives

Storage

Store the bars in an airtight container in the fridge for up to 5 days, or freeze for up to 2 months. Let thaw in the fridge before serving.

More Healthy Dessert Recipes

These Healthy Cinnamon Sugar Cheesecake Bars are a cozy, nourishing dessert that brings together classic cheesecake flavor and real-food ingredients. Whether you’re making them for a weekend treat, weekly meal prep, or a wholesome option at your next gathering, they’ll be a new family favorite.

2 responses to “High-Protein Cinnamon Sugar Cheesecake Bars [healthy + no added sugar]”

1. Yum, I love anything with cinnamon sugar!

   
   

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