Prunes deserve better than being the punchline of digestion jokes. These no-bake bites blend them with toasted walnuts and oats into a sticky, chewy snack that happens to keep things moving in the best way. Prefer a different base, our Coconut Almond Energy Bites and Almond and Date Energy Balls follow the same no-bake formula.
Ingredients
- 1 cup pitted prunes, packed
- 3/4 cup walnuts, toasted
- 1 cup old-fashioned rolled oats
- 2 tablespoons almond butter
- 1 tablespoon ground flaxseed
- 1/2 teaspoon cinnamon
- Pinch of salt
- 1-2 tablespoons water, as needed
Instructions
- Add the prunes and walnuts to a food processor and pulse until finely chopped and starting to clump.
- Add the oats, almond butter, flaxseed, cinnamon, and salt, then process until the mixture holds together when pressed.
- If the mixture feels dry, add water a teaspoon at a time and pulse again.
- Roll into 12 balls, about 1 tablespoon each.
- Chill for at least 20 minutes before serving, then store in the fridge in an airtight container.
Nutrition Facts (per serving)
| Calories | 100 |
| Total fat | 5g |
| Total carbohydrates | 13g |
| Dietary fiber | 2g |
| Protein | 2g |
| Sodium | 15mg |
Why This Is Good for Your Gut
Prunes are rich in sorbitol and insoluble fiber, both of which draw water into the colon and support regular motility, while their polyphenols have been shown to encourage beneficial Bifidobacterium growth. Oats add beta-glucan, a soluble fiber that ferments slowly and feeds a broad range of gut microbes. For more on how timing affects sweets like these, see Dessert and Your Gut: Why When You Eat It Changes the Impact.
Your intestines will send a thank-you note eventually.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
