Pre-Workout Energy Bites Recipe
Mashed banana and honey supply fast-digesting carbs for quick fuel, while peanut butter, oats, chia, and flax add protein, fiber, and a little fat to slow the release so energy doesn't spike and crash mid-workout. Because nothing gets baked, the whole batch comes together in about 15 minutes of hands-on time.
- Prep
- 15 min
- Cook
- 0 min
- Total
- 45 min
- Servings
- 12
Ingredients
- 1 medium ripe ripe banana, mashed
- 1/2 cup creamy peanut butter
- 1/3 cup honey
- 1 cup old-fashioned rolled oats
- 2 tablespoons chia seeds
- 2 tablespoons ground flaxseed
- 1/3 cup mini chocolate chips
- 1/4 teaspoon fine sea salt
Nutrition per serving
- Calories
- 164
- Protein
- 4g
- Carbs
- 20g
- Fat
- 8g
Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.
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Instructions
- 1In a large bowl, mash the banana with a fork until smooth with no large chunks remaining.
- 2Add the peanut butter and honey to the mashed banana and stir until fully combined and glossy.
- 3Add the rolled oats, chia seeds, flaxseed, and salt. Mix until no dry oats remain and the mixture holds together when pressed between your fingers.
- 4Fold in the mini chocolate chips.
- 5Cover the bowl and refrigerate for 20-30 minutes, until the mixture is firm enough to hold a shape when rolled.
- 6Scoop out 1-tablespoon portions and roll each into a ball between your palms.
- 7Transfer to an airtight container and refrigerate until ready to eat.
Tips & variations
- Swap the peanut butter for almond or sunflower seed butter for a different flavor or a nut-free version.
- Stir in 1 scoop of vanilla or chocolate protein powder along with the oats if you want more protein per bite; add 1-2 extra tablespoons of honey to keep the mixture from drying out.
- Use certified gluten-free oats if needed; oats themselves are naturally gluten-free but are often processed alongside wheat.
- A pinch of cinnamon or a splash of vanilla extract adds flavor without changing the texture.
Storage & reheating
Store the bites in an airtight container in the refrigerator for up to 1 week. For longer storage, freeze in a single layer until solid, then transfer to a freezer bag for up to 3 months and thaw at room temperature for about 10 minutes before eating.
Tips from the Tulo kitchen
- Eating one or two bites about 30-45 minutes before training gives the carbs time to start digesting without the banana and honey feeling too heavy in the stomach.
- If the mixture feels too dry to hold together, work in an extra teaspoon of honey at a time rather than adding more peanut butter, which can make the bites greasy instead of just softer.
FAQ
How long before a workout should I eat these?
About 30-45 minutes ahead gives the banana and honey time to start digesting so the carbs are available for energy once training starts, without the heaviness of eating right before.
Can I bake these instead of chilling them?
No, this recipe is designed to stay raw; the oats and chia only need to soften slightly, and baking would dry them out and turn them crumbly instead of chewy.
Why is my mixture too sticky to roll?
It usually just needs more chill time. If it's still sticky after 30 minutes in the refrigerator, wet or oil your hands lightly before rolling, or add an extra tablespoon of oats to firm it up.
Can I leave out the chocolate chips?
Yes, they're there for flavor only. Swap in raisins, chopped dried apricots, or an extra tablespoon of oats in their place without changing the rest of the recipe.