If your toddler is constantly asking for snacks (right after you cleaned up lunch), these trail mix energy bites are a must-have! They come together in one bowl, no baking required, and are packed with healthy fats, fiber, and just enough sweetness to keep things exciting.
I love making these during nap time and keeping them on hand in the fridge for busy mornings, post-park snacks, or anytime I need something I can grab with one hand. They’re soft, chewy, and totally customizable — you can skip the added sweetener, swap the seeds or dried fruit, and adjust the texture depending on your kiddo’s chewing skills.
Why You (& Your Toddler!) Will Love These Trail Mix Energy Bites
- no baking or fancy tools required — just mix, roll, chill
- naturally sweet with no added sugar option
- filled with healthy fats + fiber to keep little bellies full
- allergy-friendly, use any nut/seed butter you like
- freezer-friendly for easy batch prep
We also love batch making these s'mores granola bars for the week too! More filling than the traditional granola bar.
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Ingredients
Here's what you'll need to make these trail mix energy bites:
- oats: a whole grain base full of fiber and lasting energy
- Tiny Sprouts Brain Booster or ground flaxseed: adds omega-3s, fiber, and supports brain development
- honey or maple syrup: sweetens the bars, can omit for a no-added-sugar version
- nut or seed butter: provides protein and healthy fats; runny versions work best, use sunflower seed butter to make them school-friendly!
- vanilla extract: enhances flavor and brings everything together
- pumpkin seeds: rich in iron, zinc, and toddler-friendly crunch (can sub with hemp hearts or crushed pumpkin seeds for toddlers under 2, depending on chewing ability)
- dried cherries: add tart-sweet flavor and chewy texture toddlers love
See recipe card for quantities.
Instructions
- Step 1: In a large bowl, mix oats, flaxseed (or Tiny Sprouts Brain Booster), nut/seed butter, sweetener of choice (if using), vanilla, pumpkin seeds, and dried cherries.
- Step 2: Roll into bite-sized balls or press firmly into a parchment-lined 8x8” pan.
- Step 3: Chill in the fridge for 1–2 hours, or enjoy as is!
- Step 4: Store in airtight container and bring along for snack time or pack in lunchboxes.
Hint
If the mixture feels too dry, add 1–2 tablespoon more seed butter to help it bind.
Substitutions
These are naturally gluten-free and dairy-free, adjust the ingredients as needed:
- oats → use quick or rolled oats
- Tiny Sprouts Brain Booster → sub with ground flaxseed, chia seeds, or hemp seeds
- honey or maple syrup → replace with extra nut/seed butter, mashed banana, or date paste for no added sugar
- peanut butter → use almond butter, sunflower seed butter, or tahini
- vanilla extract → can omit or sub with a pinch of cinnamon for flavor
- pumpkin seeds → sub with hemp hearts or sunflower seeds
- dried cherries → swap for raisins or chopped dried apricots
Variations
Feel free to change these up however you'd like!
- chocolate drizzle – melt chocolate chips and drizzle over the top before chilling
- white chocolate trail mix bites – add in white chocolate chips
- cinnamon raising – sub cherries for raisins
- add a crunch – mix in puffed quinoa, rice cereal, or granola for a crunch!
How To Serve To Toddlers
- make into mini balls or cut into small rectangles or squares for tiny hands
- crumble over yogurt for a snack plate or breakfast parfait
- add into lunchbox for a fun snack treat
- pair with fruit and cheese for a balanced snack
Equipment
Here's what you need to make these trail mix energy bites: mixing bowl, measuring cups/utensils, storage container, and 8x8” baking dish or silicone muffin cups to press into (if needed).
Storage
Store in the fridge for up to 1 week or freeze for up to 2-3 months. Let thaw for 5–10 minutes at room temp before serving.
Tiff's Tip
To make these trail mix energy bites in a different shape, press the mixture into silicone muffin cups for mini versions that are easier to hold! Or even use cookie cutters to cut out different shapes if you flatten it on a baking sheet.
FAQ
Totally! Freeze in a single layer, then transfer to a bag or container. Great for on-the-go snack prep.
Check with your school’s nut policy! If it’s nut-free, just sub sunflower seed butter and make sure other ingredients (like oats and seeds) are approved.
Yes, but with modifications. Cut into small pieces and watch closely for chewing readiness. Be sure to swap out the sweetener for the no added sugar option, swap the pumpkin seeds for hemp hearts, and omit or finely chop up the dried cherries depending chewing ability.
Blend the base or pulse the pumpkin seeds before adding to reduce texture. You can also skip or swap them with ground flax or hemp hearts. Pumpkin seeds are typically safe for 18/24+ months depending chewing ability.
More Toddler Snacks
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Pair With
These are my favorite dishes to serve with [this recipe]:
Trail Mix Energy Bites
Equipment
- measuring cups
Ingredients
- 1 cups oats quick or rolled
- ⅓ cup ground flaxseed or Tiny Sprouts Brain Booster
- ¼ cup honey or maple syrup, sub with extra nut butter for no added sugar
- ½ cup peanut butter ideally runny nut/seed butter works best, can sub other nut/seed butter & add more if needed
- 1 teaspoon vanilla extract
- ⅓ cup pumpkin seeds optional
- ⅓ cup dried cherries optional
- ½ teaspoon cinnamon optional
Instructions
- In a large bowl, mix oats, flaxseed (or Tiny Sprouts Brain Booster), nut/seed butter, sweetener of choice (if using), vanilla, cinnamon, pumpkin seeds, and dried cherries. If the consistency is too dry, add more nut butter.
- Roll into bite-sized balls or press firmly into a parchment-lined 8x8” pan.
- Chill in the fridge for 1–2 hours, then slice into bars if needed. Store in an airtight container in the fridge.
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