Salty Maple Nut Energy Bites Recipe

These vegan and gluten free Salty Maple Nut Energy Bites make a delicious and healthy snack or exercise fuel. Give them a try before/during your next endurance workout – or simply toss some into your bag to fuel your workday. Thank you to Pure Canadian Maple Syrup for sponsoring this post! 

maple energy bites

I’m always looking for new and interesting ways to fuel my workouts – and/or my workday – and these energy bites fit the bill perfectly. If you’re a fan of the salty sweet combo, get out your food processor and make these ASAP. You won’t regret it.

maple energy bites 3

The star of these snack bites is pure maple syrup, my favorite natural sweetener. In addition to being delicious (tip: try maple syrup in coffee), it’s also an excellent natural energy source that provides you with the simple carbohydrates that your body will break down for fuel during exercise. It’s also featured in my Homemade Citrus Sport Drink recipe, in fact!

maple energy bites ingredients

Maple syrup also contains beneficial vitamins and minerals, like manganese, riboflavin, zinc, and potassium, making it an especially great fuel source for exercise (or, again, just daily life). Have a couple bites before you go on a run or eat some during a long bike ride – whatever works for you.

maple energy bites 4

These are extremely easy to make – throw everything in a food processor, process, then roll them into ball shapes. That’s it! You can make the bites as big or small as you like – whatever works.

maple energy bites 1

Once you make them, I recommend putting them in small bags and storing them in the fridge so you can easily grab and go. I threw some in my bag on the way to the office today and enjoyed them as my morning snack, and I think I might try having some during (or before) my next long run, too! Outside of the pure maple syrup, these are awesome because they are packed with healthy fat and some protein from the nuts and chia seeds, and fiber from the dates. The puffed brown rice adds an awesome crunch to the mix, too!

maple energy bites 5


Serves 15BITES     adjust servings

Salty Maple Nut Energy Bites

Prep Time 5 MINUTES Prep Time
Cook Time
Total Time 5 mins Total Time
These salty and sweet bites make an excellent snack or workout fuel.


  • 1 cup toasted or raw almonds (unsalted)
  • 1 cup raw walnuts
  • 1 cup pitted dates, packed
  • 1/4 cup pure maple syrup
  • 1/4 cup chia seeds
  • 3/4 teaspoon sea salt
  • 2 cups crispy brown rice cereal


  1. Combine all ingredients except rice cereal in a food processor. Pulse until the mixture is very finely chopped and holds together.
  2. Add the brown rice cereal, pulse again until the cereal is evenly incorporated and finely chopped.
  3. Remove the mixture from the food processor bowl and knead/mix lightly to make sure everything is incorporated. Roll the mixture into balls (wet your hands to help prevent sticking).
  4. Eat and enjoy! To firm up the balls, refrigerate them.


You guys know I’m not normally a calorie tracking advocate, but if you are looking to have these bites during endurance exercise, I know that’s helpful (and safe) to make sure you are meeting your fueling needs. So for that reason I’ve included the nutrition info below. Enjoy – and happy fueling!

Nutrition info per bite when recipe makes 15 bites: 170 calories, 10g fat, 117mg sodium, 187mg potassium, 18g carbohydrate, 4g fiber, 11g sugar, 4g protein.

maple energy bites 7

Looking for more maple syrup exercise-related recipes? Check out the Canadian Maple site for a whole slew of maple fitness recipes. Want to know more about maple in general? Check out my recap from the Canadian maple press trip I went on this spring: Adventures in Pure Canadian Maple Syrup.

And here are recipes already on my blog that are sweetened only with maple syrup:


  1. 1

    These look delightful – I’m always in search of new “ball” form snacks! Side note, you have really been upping your photo game – these look great!

  2. 2

    Yum! I love maple syrup!

  3. 3

    so simple yet so delish :D

  4. 4

    These look super!

  5. 5

    Just came across your website for the first time and I’m already in love! These look so good, i love the mix of salty and sweet!

  6. 7

    Can these be frozen?


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