Cook your own post-workout snack
Make easy no-bake energy bites using oats, peanut butter, honey, and dried fruit; learn measuring, mixing, and safe kitchen skills for a healthy snack.
Step-by-step guide to cook your own post-workout snack
Step 1
Gather all materials.
Step 2
Wash your hands with soap and water.
Step 3
Wipe your work surface clean with a cloth or paper towel.
Step 4
Measure 1 cup rolled oats with the measuring cup.
Step 5
Measure 1/2 cup peanut butter into a measuring cup.
Step 6
Measure 1/3 cup honey into a measuring cup.
Step 7
Measure 1/2 cup chopped dried fruit into a measuring cup.
Step 8
Pour all the measured ingredients into the mixing bowl.
Step 9
Stir the ingredients with the spoon until they are evenly mixed.
Step 10
Use the spoon to scoop about 1 tablespoon of mixture.
Step 11
Roll the scooped portion into a ball with your clean hands.
Step 12
Place the rolled ball onto the parchment-lined plate.
Step 13
Repeat Steps 10 to 12 until all the mixture is made into balls.
Step 14
Chill the plate in the refrigerator for 30 minutes to set the bites.
Step 15
Take a photo and share your finished energy bites on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use instead of peanut butter, honey, or parchment paper if we don't have them?
If peanut butter (step 5) is unavailable use sunflower seed or almond butter, swap honey (step 6) for maple syrup or mashed ripe banana, and replace parchment-lined plate (step 12) with a lightly oiled plate or silicone mat.
What should we do if the mixture won't stick together or is too sticky to roll?
If the mixture is too dry after stirring (step 9) add 1–2 tablespoons more honey or peanut butter, and if it is too sticky to roll (step 11) chill the bowl for 10 minutes or wet your hands slightly before rolling and then follow the 30-minute chill in the refrigerator (step 14) to help set the bites.
How can we adapt this activity for younger children or older kids?
For toddlers have an adult do measuring (steps 4–7) and let them press or roll small portions (step 11) with supervision, for elementary kids let them measure and stir (steps 4–9), and for teens encourage independent measuring, flavor experiments, and sharing the photo on DIY.org (step 15).
How can we personalize or upgrade the energy bites to make them more interesting?
When you pour ingredients into the mixing bowl (step 8) stir in 1–2 tablespoons of protein powder, cocoa powder, or chopped nuts, press the mixture into a lined mini muffin tin to make bars before chilling (step 13), and top each ball with extra chopped dried fruit or a drizzle before photographing for DIY.org (step 15).
Watch videos on how to cook your own post-workout snack
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Facts about healthy cooking for kids
⚡ No-bake energy bites pack carbs, healthy fats, and protein into a tiny snack that’s perfect to eat after exercise.
🍯 Honey is made by bees and can last for thousands of years without spoiling — jars found in ancient tombs were still edible!
🥣 Oats are a whole grain high in fiber and were a staple food in Scotland for centuries.
🥜 Peanut butter is made by grinding peanuts into a paste — 2 tablespoons give about 7 grams of protein to help muscles recover.
🍇 People dried fruit for thousands of years to preserve it — dried fruit keeps lots of nutrients but has concentrated natural sugars.
How do I make easy no-bake energy bites with my child after a workout?
What materials and ingredients do I need to make no-bake energy bites?
What ages is making no-bake energy bites suitable for?
What are the benefits and safety tips for making no-bake energy bites with kids?
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