dairy free Archives - Teri-Ann Carty

Peanut Butter Protein Bars

Teri-Ann Carty — Wed, 24 Jun 2026 08:00:57 +0000

Home » dairy free

Peanut Butter Protein Bars

Created by: Teri-Ann Carty

These No Bake Chocolate Peanut Butter Protein Bars are rich, chewy, easy to make and packed with nourishing ingredients like oats, homemade peanut butter, protein powder, ground flax, dates, maple syrup, and dark chocolate. Gluten free, no baking required and perfect for meal prep! Keep them in your fridge as a satisfying snack, post-workout bite, or healthy dessert.

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No Bake Chocolate Peanut Butter Protein Bars

You know how much I love a good snack, and these bars check all the boxes. Protein, healthy fats, fibre, chocolate, peanut butter, and no baking required!

I’ve had this recipe in my brain, taking up real estate for weeks now, and I’m so excited to finally be putting it down on paper and sharing it with all of you. I used my homemade peanut butter recipe for these peanut butter protein bars, and all I can say is wow. Let me tell you, it made all the difference! Making my own nut butters has honestly been one of the best kitchen decisions I have ever made. The quality, the taste, and the satisfaction I get from making something from scratch is next level. Being able to make almost everything myself makes me so proud, and my goal is always to help you feel that same confidence in your own kitchen. So, if chocolate peanut butter is your vibe, these bars are absolutely for you.

Homemade Peanut Butter Protein Bars

They are the perfect summer snack because you do not have to turn on the oven. I generally don’t love raw treats, probably because I had about 100 too many raw vegan snacks while I was in Bali, and it turned me off for a while. But then I remember my protein balls, my cookie dough bark, and now these no bake peanut butter protein bars, and I have to be honest with myself.

I do love raw treats. They just have to be done right!

You all know how I’ve been watching my sugar intake, so this whole recipe only has 1/3 cup of maple syrup, and if you want to cut back on the sugar even more, the dark chocolate peanut butter topping is absolutely optional. I made these without the topping, and honestly, I think I prefer them without it! For the photoshoot and video, I cut these into 9 squares, and you could keep them that way, but honestly, cutting those 9 bars into 18 makes the perfect serving.

The Best No Bake Peanut Butter Protein Bars Recipe!

It seriously is the best because last year I was deeply in love with my Almond Butter Protein Bars and I was making them all the time, at this point I hadn’t yet made my own homemade peanut butter, and if I’m being honest, peanut butter is a little more nostalgic for me, and I just love it so much! I didn’t think a protein bar could possibly outshine the almond butter one, but well, here we are! This peanut butter protein bar recipe is everything I want in a homemade snack. It is quick, satisfying, easy to customize, and every ingredient carries weight and purpose. The fact that this healthy protein bar is also no bake just makes things that much easier, you know, I love a cool chocolatey snack! Let’s make ’em!

Ingredients for No Bake Chocolate Peanut Butter Protein Bars

With just a handful of pantry ingredients and a freezer, you can make yourself a healthy, no bake snack that is perfect for every occasion. Here is what you’ll need:

Oats give these bars structure and chew as they absorb moisture from the peanut butter, maple syrup, and milk to create the perfect base for this no bake recipe. Use certified gluten free oats if necessary. Steel-cut oats and quick oats will not give you the same texture.
Peanut Butter is the heart of this recipe. I used my homemade peanut butter because the flavour is so fresh, and the texture is the perfect amount of runniness. Any smooth natural peanut butter will do just so long as it’s loose enough to blend easily into the dough. Peanut butter adds healthy fats, plant-based protein, and that unmistakable nutty richness.
Protein Powder helps boost the protein content and gives the dough structure. I use Botanica vanilla protein powder because it blends beautifully and tastes great. The protein powder you choose will affect the flavour, so use one you genuinely enjoy.
Ground Flax is my sneaky health boost in this recipe. It adds fibre, healthy fats, and a little extra structure to the bars. I love adding it to recipes like this because it blends right in while making the bars more satisfying.
Maple Syrup adds natural sweetness and helps bind the mixture together. The whole recipe only uses 1/3 cup, which keeps the bars sweet enough without going overboard.
Medjool Dates add a soft, caramel-like sweetness and help the dough hold together. They also bring fibre, which makes these bars feel more balanced and satisfying.
Vanilla rounds out the flavour and makes the bars taste more dessert-like.
Milk in a small amount helps the mixture come together in the food processor. You can use any milk you like, including dairy or plant-based milk.
Salt is essential, as you should know by now! It balances the sweetness and makes the peanut butter and chocolate taste even better.
Dark Chocolate Chips create the rich chocolate topping. I love dark chocolate here because the base is already naturally sweet from maple syrup and dates. If you prefer something sweeter, use semi-sweet chocolate or milk chocolate chips.
Flaky Sea Salt on top makes these bars feel special and elevated. I never met a recipe in my life that didn’t benefit from a little sprinkle of flaky sea salt, as it balances the sweetness and gives that salty-sweet finish that makes peanut butter and chocolate protein bars so addictive.

The Best Types of Protein Powder to Use

You already know I’m going to say Botanica! It’s the best protein powder hands down for really anything. I especially love it in these no bake protein bars because it isn’t grainy! The protein powder quite literally disappears into the mixture and just leaves you with a subtle flavour that you actually enjoy instead of wanting to disguise.

If you already have protein on hand, use it! Plain protein powder may leave you wanting to add a little more sweetness to your bars, vanilla will warm things up, and chocolate will intensify that chocolate peanut butter flavour profile. Whey protein may also work, though it can create a slightly different texture that sometimes feels chalky.

How to Make These Chocolate Peanut Butter Protein Bars

Making these protein bars is so easy! Start with lining an 8×8 baking dish with parchment paper, leaving a little overhang if possible. This makes it much easier to lift the bars out once they are chilled.

Blend the Base

Add the oats, peanut butter, protein powder, ground flax, maple syrup, dates, vanilla, milk, and salt to a food processor. Blend until the mixture comes together into a thick dough. You’ll know it is ready when it holds together easily when pressed between your fingers. If it feels too dry, add a tiny splash more milk. If it feels too sticky, add a few more oats.

Press Into the Pan

Transfer the dough into the prepared pan. Use a spatula or your hands to press it firmly and evenly into the bottom of the pan. Do not be gentle here. A firm press helps the bars hold together once sliced.

Melt the Chocolate

Add the chocolate chips to a microwave-safe bowl and melt in 30-second increments, stirring between each round. If you don’t have a microwave, you can double boil to melt the chocolate. Once smooth, stir in the peanut butter until the topping looks glossy and pourable. Pour the chocolate peanut butter mixture over the bars. Use an offset spatula to smooth it evenly from edge to edge.

Freeze Until Set

Place the pan in the freezer for about 30 minutes, or until the chocolate topping is firm. Once the chocolate has set, sprinkle with flaky sea salt. Remove the bars from the pan and use a sharp chef’s knife to cut them into 9 larger bars or 18 smaller pieces.

Storing Homemade Protein Bars

The best way to store these no bake protein bars is in the fridge. Keeping them in the freezer would also work, but you’ll want to leave the bar out for a few minutes so it softens up some and you don’t hurt a tooth! Keep them in an airtight container for up to one week. If stacking them, place parchment paper between layers so the chocolate topping does not stick. Because they are made with only raw ingredients, they hold together well when chilled. If left out too long, they will soften, especially in warm weather.

How to Customize Your Homemade Protein Bars

There are so many ways to customize these protein bars! You could truly use any nut butter of your preference as long as the texture is smooth and runny. Check out some of these other nut butter recipes to get some inspiration! You can also play with add-ins such as chopped nuts, cacao nibs or hemp seeds for extra nutrition. You can also skip the chocolate topping completely. I made these without the topping, and honestly, I think I might prefer them that way some days. The topping is delicious, but the base is strong enough to stand on its own.

No Bake Chocolate Peanut Butter Protein Bars FAQ

Can I use a different nut butter? Absolutely. Almond butter, cashew butter, or tahini will all work. For best results, use a runny nut butter so the dough blends easily and holds together.

Can I bake these bars? I haven’t tested this recipe in the oven, and quite frankly, I don’t want to! This no bake recipe is so simple and perfect that I wouldn’t even attempt to bake it! Keep it simple

Are these bars suitable for kids? Yes, these bars can be a great snack for kids, especially if your child enjoys peanut butter and chocolate. Just be mindful of allergies, the type of protein powder you use, and how much added sweetness you prefer.

Are these bars gluten free? If you use certified gluten-free oats, check that your protein powder and chocolate chips are gluten free.

Can I make these without the chocolate topping? Of course, and honestly, I love them without the topping.

How many bars does this recipe make? You can cut this recipe into 9 larger bars or 18 smaller pieces. I love the smaller pieces for a quick snack or a little dessert.

Did You Make This Recipe?

If you made these protein bars, I would love to get your feedback and rating down below! Let me know if you customized them or made them exactly as written.

If You Love This Recipe, Try These Next

High Protein Flourless Cookies

High Protein Cookie Dough Bark

High Protein Strawberry Cheesecake

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

No Bake Chocolate Peanut Butter Protein Bars

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Freeze Time 30

Total Time 40

Servings bars (or 18)

Calories 462kcal

Author Teri-Ann Carty

Equipment

8x8 baking pan
food processor
spatula

Ingredients

1 cup oats
1 cup peanut butter*
½ cup Botanica Protein Powder
¼ cup ground flax
⅓ cup maple syrup
3 medjool dates pits removed
1 tsp vanilla
3 tbsp milk
½ tsp salt
1 cup dark chocolate chips
¼ cup peanut butter
flaky sea salt

US Customary - Metric

Instructions

Line an 8x8 pan with parchment paper.
Add everything up to chocolate chips into a food processor.
Blend until dough comes together. It should hold together easily when squished.
Drop dough into pan. Use a spatula to press it firmly into the pan.
Melt chocolate chips in 30 second increments until melted.
Add 1/4 cup of peanut butter to the chocolate and stir to combine. Pour over the bars. Use an offset to even it out.
Place in the freezer for 30 minutes.
Once chocolate is set, sprinkle with flaky salt. Remove bars from the pan.
Use a sharp chef’s knife to cut into 9 or 18 bars. Best stored in the fridge.

Video

Notes

If you prefer almond butter, use this recipe instead!

Nutrition

The post Peanut Butter Protein Bars appeared first on Teri-Ann Carty.

Homemade Mayonnaise

Teri-Ann Carty — Fri, 19 Jun 2026 08:00:31 +0000

Home » dairy free

Homemade Mayonnaise

Created by: Teri-Ann Carty

Did you know that you can make mayo at home? This Homemade Mayonnaise is creamy, fresh, and made with simple ingredients. Once you learn how to make mayonnaise, you may never go back to store-bought. It takes minutes literally, tastes so much better, and makes the perfect base for sauces, dips, spreads, burger bowls, and sandwiches!

This post may contain affiliate links

Easy Homemade Mayonnaise

When I decided to put this homemade mayonnaise on the blog, it got me thinking, why, if something is so darn easy, do so many of us go for the store-bought version instead? I understand the convenience, I understand time, but what I can’t understand is the taste. Homemade is just better in every single category.

From grabbing the ingredients to spreading the mayo, everything takes about 15 minutes, and that’s with both hands tied behind your back while blindfolded! Okay, all jokes aside, this recipe doesn’t get any easier. The ingredients are basic, and all you need is either a handheld immersion blender, a food processor or a blender. I try to use the first two, as I find using blenders for anything other than smoothies a real pain in the ass.

Why Homemade Mayo?

How did this recipe come to be? Well, it started with a burger bowl (coming soon!). I didn’t have any mayo in the fridge, but I had all the ingredients to make my own. I desperately wanted a “big mac sauce” for my bowl, and the base of that is, you guessed it, MAYO. I wanted to add fries to my bowl because what is a burger without fries? Hopefully, you see the method to my madness. At any rate, that’s how it all started. I think I tried making mayo once before, but this time I was pretty serious about it and surprised at how quickly it came together.

And that is really the beauty of this homemade mayo. It is one of those simple kitchen staples that make everything else easier. Sauces, dressings, dips, bowls, sandwiches, wraps, tuna salad, egg salad, chicken salad, and once you have a jar in the fridge, you will find a hundred ways to use it.

Is Homemade Mayonnaise Healthier Than Store Bought?

In many ways, yes, healthy homemade mayonnaise can be a better option than store-bought because you control the ingredients and there are no preservatives.

Many store-bought mayos contain oils you may not love, added sugars, preservatives, stabilizers, and ingredients that are there mostly to extend shelf life. Homemade mayo is different. It is fresh, simple, and made with real ingredients you can actually name. There are 6 ingredients in this mayo; that is it. No unnecessary fillers and no mystery ingredients. Because there are no fillers or preservatives, it won’t last as long, but honestly, it will likely be all gone before it goes bad.

Homemade Mayonnaise Ingredients

Egg and oil are the most necessary components of mayo. The egg specifically is what helps create the creamy structure of this mayonnaise. When blended with oil, it emulsifies, which means it helps the oil and liquid ingredients come together into one smooth, thick sauce. Use a fresh egg, since this recipe is not cooked.
Avocado Oil is my preferred oil because it is neutral in flavour and creates a beautifully creamy texture. Please don’t use olive oil or coconut oil, just trust me.
Dijon Mustard does two important things. First, it adds flavour, a little tangy, a little sharp, a little savoury. Second, it helps with emulsification, which is what allows the mayo to come together smoothly.
White Wine Vinegar adds acidity and brightness. Mayo needs that little lift to balance the richness of the oil and egg. Without acid, it can taste flat.
Lemon Juice adds freshness and sharpness. It makes the mayo taste brighter and more alive, which is especially important when you are using it as the base for sauces or summer recipes.
Salt brings everything into balance. It enhances the flavour and keeps the mayo from tasting bland. Start with a pinch, then taste and adjust.

What Oil Makes the Best Homemade Mayonnaise?

Let’s talk about what not to use, because I want to be very loud about this point. Do not use olive oil as the base for your mayonnaise.

I tried. I really did. I thought it would be the healthier choice, but the result was absolutely trash-worthy. I hate wasting food, but let me tell you, what came out of that experiment was inedible. The problem in this case is that good olive oil has flavour. If you are buying the good stuff, it will have grassy notes, fruity notes, or even spicy notes, depending on where it is from. That is the magic of delicious olive oil. I use it in so many recipes, from baking to salad dressings, but for mayonnaise, it is not the move.

Want to make a mayo you’re going to love, and everyone is going to ask for the recipe for? Use a neutral oil; you still want to choose a good quality oil, but not one that will overpower the flavour of your mayo. I went with this avocado oil the second time around and was not at all disappointed.

How to Make Healthy Homemade Mayo

Making this mayo will take you little to no time, just gather your ingredients, pull out the immersion blender and let’s go!

Choose the Right Jar

Use a wide-mouthed glass jar that fits your immersion blender. This makes the process easy and keeps cleanup minimal. You can also make this in a food processor, but the immersion blender method is my favourite. I would avoid using a regular blender; it’s an annoying process, and again, just trust me!

Add the Base Ingredients

Add the raw egg, Dijon mustard, and lemon juice to the jar. These ingredients are the foundation of your mayo and will help everything emulsify once the oil is added. Place the immersion blender into the jar and begin blending. You want to keep the blender low in the jar at first so the egg and Dijon start to pull the oil into the mixture properly.

Slowly Add the Oil

Slowly pour in the avocado oil while blending the entire time. Do not rush this part. You are looking for the mixture to begin thickening and turning pale and creamy. As you blend, the mayo will start to double in size and thicken, and you’ll see the texture change from loose and oily to creamy and cohesive.

Season and Finish

Once the mayo has thickened, add salt to taste. Blend briefly again, then scrape the mayo into a small mason jar. This is how mayo is made at its simplest: egg, oil, acid, mustard, and a little patience!

How Long Does Homemade Mayo Last?

The lack of preservatives in this homemade mayonnaise will make its shelf life (or fridge life) shorter, but that’s okay because it’s so delicious that it’s going to disappear real quick. Store it in a clean, airtight jar in the fridge and use it within two weeks. Always use a clean spoon when scooping it out, and keep it cold. If it smells off, changes colour, separates strangely, or tastes sour in a way that does not feel right, it is time to make a new batch.

Tips for the Best Homemade Mayo

Use a neutral oil. This is the most important tip. Avocado oil creates a creamy, mild mayo, while olive oil can make it taste bitter and overpowering.
Pour the oil slowly. Emulsification happens gradually, so rushing the oil can prevent the mayo from thickening properly.
Make sure your ingredients are fresh. Since this is a raw egg recipe, freshness matters.
Taste at the end. Depending on your lemon, vinegar, mustard, and salt, you may want to adjust slightly.

Homemade Mayonnaise FAQ

Can I make homemade mayonnaise without an immersion blender? Yes. You can make it in a food processor, and some people use a blender. I prefer an immersion blender because it is fast, easy, and less annoying to clean.

Why is my homemade mayo not thickening? The oil may have been added too quickly, or the mixture may not have emulsified properly. Make sure to blend continuously and pour the oil slowly. Using an immersion blender in a narrow jar also helps.

Is homemade mayo as thick as store-bought? No, not always. This recipe is creamy and slightly looser than store-bought mayonnaise because it does not contain commercial stabilizers. That is normal.

How long does homemade mayo last? Homemade mayo lasts up to two weeks in the fridge when stored in a clean, airtight jar.

What can I use homemade mayonnaise for? Use it in sauces, dips, dressings, burger bowls, sandwiches, wraps, egg salad, tuna salad, chicken salad, or anywhere you would use regular mayo.

Did You Make This Recipe?

I would love to hear what you used it for! Leave a rating and review below, and let me know. Try these other homemade spreads next:

Cherry Jam

The Best Basil Pesto

Almond Butter

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Homemade Mayonnaise

Course Dips & Spreads

Cuisine Canadian

Prep Time 10

Total Time 10

Servings cup

Calories 2003kcal

Author Teri-Ann Carty

Equipment

immersion blender

Ingredients

1 egg
1 cup avocado oil organic vegetable oil works too
1 tbsp dijon
1 tsp white wine vinegar
1 tbsp lemon juice
pinch salt

Instructions

Add egg, Dijon and lemon juice to a wide-mouthed glass jar.
Use an immersion blender to emulsify. *You can make it with a food processor, but I suggest avoiding the blender.
Slowly pour oil, blending the entire time.
Mayo is done once doubled in size and thickened*.
Season with salt to taste.
Scrape into a small mason jar and store in the fridge for up to 2 weeks.

Notes

Homemade mayonnaise is very different from store-bought. My recipe will never be as stiff as store-bought. It is very creamy and looser in consistency.

Nutrition

The post Homemade Mayonnaise appeared first on Teri-Ann Carty.

High Protein Flourless Cookies

Teri-Ann Carty — Tue, 16 Jun 2026 08:00:17 +0000

Home » dairy free

High Protein Flourless Cookies

Created by: Teri-Ann Carty

These flourless cookies are soft, chewy, chocolatey, and packed with nourishing ingredients like banana, peanut butter, protein powder, hemp seeds, dates, walnuts, and dark chocolate chips. Naturally gluten free and made without refined sugar aside from the chocolate, this small-batch protein cookie recipe is perfect for breakfast, snacking, dessert, or a post-workout treat.

This post may contain affiliate links

High Protein Flourless Cookies

Are you ready for a cookie to change your life?

I hope you are buckled up because this cookie is going to do just that. I created a protein cookie a couple of months ago, and already so many of you have made them. I have reposted the reel a few times because they seem to have really struck a chord, and honestly, I get it.

What makes these flourless cookies so special? Let’s start with the obvious: there is no flour. None. Zero. These are true no flour cookies, which means they are naturally gluten free and perfect for anyone looking for a healthy cookie that’s gluten free but still tastes and feels like an indulgent cookie!

They also contain no refined sugar outside of the chocolate chips, are high in fibre from banana and dates, have healthy fats from homemade peanut butter and walnuts, and get an extra pump of protein thanks to Botanica protein powder and hemp seeds.

You might say, if you were feeling generous, that I have created the absolutely perfect cookie. To which I would graciously respond, why yes, yes I have!

Is the Protein Powder Necessary?

One of the most asked questions I get in the comment section or DM is, “Can I remove the protein powder?” and usually, I will give you some type of alternative, but in this case… I have to put my foot down. First, I want to ask, why do so many of you hate protein powder? Have you tried Botanica? If you’re using another protein powder and things turn out grainy, switch your protein powder. I promise that the right protein powder will absolutely change your perspective. The protein powder helps to balance out the sugars in the dates, banana and the chocolate. My best advice is to find a protein powder that you love. Look for one that isn’t sweetened with stevia (unless you adore it..I loathe it) or any other weird sugar substitutes.

Why You’ll Love These Amazing Flourless Chocolate Chip Cookies

This is the cookie I want when I need something sweet but still want to feel good. These flourless chocolate chip cookies are a recipe that you can come back to time and time again because they check so many boxes and do not come with a list of guilty feelings. You may have noticed that the recipe only makes 8 cookies, and I promise this is another reason to love it! This recipe is a small batch because I cook for one, and I do not always need 48 cookies staring at me from the counter. Who in the heck has time for that?

They’re simple, naturally gluten free, high in protein, and made with ingredients that actually bring something to the table. Soft, chewy, naturally sweet, deeply satisfying and the perfect post workout cookie!

Ingredients for High Protein Flourless Cookies

With less than 10 ingredients for this whole recipe, you definitely have everything you need at home already, so let’s get into why each ingredient is so important!

Ripe banana is the base of this recipe and does so much heavy lifting. It adds natural sweetness, moisture, and fibre while helping bind the cookies together. The riper the banana, the better the flavour and texture. You want a banana that is soft, sweet, and speckled.
Peanut butter adds richness, healthy fats, and structure. It also gives these cookies that classic flourless peanut butter cookie feel while pairing beautifully with the chocolate chips. I love using my homemade peanut butter here because it is smooth, runny, and made with simple ingredients. Any nut butter will work, but try to make sure you go with something that’s loose and pourable, not stiff and dry.
Vanilla rounds out the flavour and makes the cookies taste more like a classic treat. It brings warmth and helps soften the flavour of the protein powder.
Protein powder is essential in this recipe. It adds protein, structure, and helps balance the natural sugars from the banana, dates, and chocolate. This is what turns these into a true protein cookie recipe, not just a banana peanut butter cookie with extras. A good protein powder makes a big difference here, which is why I always go with Botanica.
Hemp seeds add extra protein, healthy fats, and a little texture. You could skip them if you don’t have any, but I love the way they balance the texture of these cookies.
Dark chocolate chips make these feel like decadent chocolate chip cookies. I love dark chocolate here because the slight bitterness actually complements the sweeter ingredients instead of adding too much sugariness. Cacao nibs would also be quite delicious, however, richer and crunchier.
Dates add chewy little pockets of natural sweetness. They also bring fibre and a caramel-like flavour that works beautifully with peanut butter and chocolate.
Walnuts add crunch, richness, and healthy fats. They give the cookies a little texture and make each bite more interesting. If walnuts are not your thing, use your favourite nut instead.
Flaky sea salt is the finishing touch because no chocolate chip cookie is complete without a sprinkle of saltiness! Don’t skip it, I promise nothing bad ever came from a little flaky salt!

What is the Best Protein Powder for High Protein Cookies?

If you don’t know yet, I’m a Botanica fan to the end! I’ve used it now in so many baked recipes that I can’t even count anymore. It’s just perfection in terms of flavour and texture. Protein powder is not just a background ingredient here. It plays a functional role in the dough, and the flavour comes through. If you use a protein powder you dislike in a smoothie, you will not magically love it in cookies. The best protein powder for a high protein cookie is going to be a powder that you actually enjoy the taste of.

How to Make These High Protein Cookies

Preheat your oven to 350°F and line a cookie sheet with parchment paper. This keeps the cookies from sticking and makes cleanup easy.

Make the Dough

Add the ripe banana to a medium-sized bowl and mash it well. You want it soft and mostly smooth, with very few lumps. The banana should look glossy and almost creamy. Stir in the peanut butter and vanilla until the mixture is smooth and fully combined. If your peanut butter is nice and runny, this step will be easy. The mixture should start to look thick, shiny, and fragrant.

Mix in the Protein and Add-Ins

Add the protein powder, hemp seeds, chopped dates, walnuts, and chocolate chips. Mix thoroughly until everything is evenly combined. The dough will be thick and sticky, but it should hold together.

Scoop and Shape

Use an ice cream scoop to measure out eight cookies. Place them on the prepared baking sheet, then flatten and shape them slightly. Because these are cookies without flour, they will not spread or rise the same way traditional cookies do, so shape them how you want them to bake.

Bake Until Set

Bake for 15 minutes. You’re looking for the cookies to look set around the edges while still soft in the centre. They should smell like peanut butter, banana, and warm chocolate aka heavenly. Once baked, sprinkle the cookies with flaky sea salt while they are still warm. Let them cool on the tray for 15 minutes before transferring to a wire rack. This cooling time helps them firm up and hold their shape.

Pro Tips for Perfect Flourless Cookies

Use a ripe banana. This is key for both sweetness and texture. If your banana is too firm, the cookies will not taste as sweet or moist.
Choose a runny nut butter. A stiff peanut butter can make the dough too thick and dry. Homemade peanut butter, tahini, almond butter, or cashew butter will all work as long as they are smooth and pourable.
Do not skip the protein powder. These are chocolate chip protein cookies, and the protein powder is necessary. It also acts like a flour for these flourless cookies, so please just use protein powder!
Let them cool on the tray. Flourless cookies are more delicate when warm, so give them time to set before moving them.

Frequently Asked Flourless Cookie Questions

Are protein cookies healthy? Everything is healthy in moderation, and the same goes for these protein cookies! The ingredients are clean and whole foods, so you know you’re making something you can feel confident about eating.

What is the best way to store the cookies? Store these cookies in an airtight container in the fridge. You can enjoy them cold or let them sit at room temperature for a few minutes before eating.

How do you get perfectly round cookies? Use an ice cream scoop to portion the dough, then gently shape the edges with your hands or a spatula before baking. For extra perfect cookies, you can use a round cookie ring to gently scoot them into shape while they are still warm from the oven.

Can I use another nut butter? Yes. Any runny nut butter will work. Peanut butter gives the strongest classic flavour, but almond butter, cashew butter, or tahini are beautiful options too.

Are these gluten free? As long as you use a gluten free protein powder, this recipe will remain gluten free, as there are no flours in these cookies.

Can I freeze these cookies? Absolutely, let the cookies cool completely, then store them in a freezer-safe container. You can thaw them in the fridge or enjoy them slightly chilled from the freezer.

Did You Make This Recipe?

I would love to hear your feedback on these flourless cookies! Leave a rating and review below.

Other High Protein Snacks to Try Next

If you loved these high protein flourless cookies, I know for sure you will enjoy these other high protein snacks! Try these next:

Chocolate Chip Protein Cookies

High Protein Cookie Dough Bark

20 High Protein Desserts

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Flourless Cookie

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Cook Time 15

Total Time 25

Servings cookies

Calories 222kcal

Author Teri-Ann Carty

Equipment

ice cream scoop
oven

Ingredients

1 ripe banana
½ cup peanut butter*
1 tsp vanilla
¼ cup Botanica Vanilla Protein Powder
¼ cup hemp seeds
¼ cup dark chocolate chips
3 dates roughly chopped
¼ cup walnuts roughly chopped
flaky sea salt

Instructions

Preheat oven to 350.
Line a cookie sheet with parchment paper.
In a medium sized bowl, mash the banana.
Add peanut butter, protein powder, vanilla, hemp seeds, chopped dates, walnuts and chocolate chips and mix thoroughly to combine.
Use an ice cream scoop to measure out 8 cookies. Flatten them out and shape if desired.
Bake in the oven for 15 minutes.
Once baked, sprinkle with flaky salt.
Allow the cookies to cool for 15 minutes on the tray before transferring to a wire rack to cool.
Store in the fridge.

Video

Notes

Use any of my nut butters for this. My original flourless protein cookie has tahini. Nut butter should be nice and runny.
Add your favourite nut if you aren't a fan of walnuts.

Nutrition

The post High Protein Flourless Cookies appeared first on Teri-Ann Carty.

Homemade Peanut Butter

Teri-Ann Carty — Wed, 10 Jun 2026 08:00:39 +0000

Home » dairy free

Homemade Peanut Butter

Created by: Teri-Ann Carty

This homemade Peanut Butter recipe is smooth, creamy, deeply roasted, and made with just two simple ingredients: peanuts and salt! Once you learn how to make peanut butter at home, you may never go back to store-bought. It is fresh, affordable, easy, and healthier than anything you'll find on the grocery store shelf.

This post may contain affiliate links

Homemade Peanut Butter

You knew this was only a matter of time!!

I’ve been thinking about making my own peanut butter for ages, and now is officially the moment. My feed is full of ice cream and no-bake snacks, and you know what pairs beautifully with every single one of those? You guessed it. Peanut butter!

If you’ve been here for a while, you probably already know that my site is full of homemade nut butters. I get the most satisfaction from making them myself. The sheer magic of watching a roasted nut turn into smooth, runny nut butter is my kinda thing. Call me crazy, but it’s fun.

And, I’m sorry, but have you seen the price of nuts and seed butters recently? I nearly fainted the last time I saw the price of almond butter; it’s borderline rude. Look, I get it, good quality nut butter matters, and when you are buying it, the thing you really need to pay attention to is the ingredient list. We are not looking for unnecessary oils, sugars, or whatever else is hiding in there, like on the back of a Kraft “peanut butter” container. I’m looking for one or two ingredients: the nut and salt.

That is all you need for a delicious peanut butter homemade spread.

My sunflower butter is the one exception where I add a little sweetener, but otherwise, all of my nut butters are simply nuts and salt. And the hill I will die on is salt. Please do not skip it. Salt makes such a huge difference in flavour, especially in something this simple.

You might notice that this recipe uses roasted peanuts, and you might wonder why I still tell you to roast them for ten minutes. Here is the trick: hot nuts break down so much faster in the food processor. That means your processing time is shorter, your peanut butter gets creamier faster, and we spend less time in the kitchen. Over the summer, that is exactly what we want.

Why You’ll Love Making Your Own Peanut Butter!

Once you actually read the back of many nut butters and realize that there is typically a bunch of added oil, it becomes easy to know why making your own is the right choice.

It’s not just about the fact that learning how to make your own peanut butter makes you feel sustainable, independent, and capable (cause those are the added benefits we don’t talk about!), it also just becomes one of those kitchen skills that feels almost too easy for how rewarding it is.

The texture is fresher, the flavour is nuttier, and you get to control exactly what goes into your jar. There are no mystery ingredients, no added oils, and no unnecessary sugar. Just peanuts and salt. Making peanut butter at home is also wonderfully versatile. You can make it ultra-smooth and runny, slightly thicker, or turn it into crunchy peanut butter by stirring in chopped peanuts at the end.

Equipment Needed To Make Homemade Peanut Butter

You pretty much just need your oven, a food processor (or blender if you like to torture yourself), a baking sheet, a spatula and a jar for storing.

Ingredients You Need to Make Homemade Peanut Butter

Roasted Skinless Peanuts are the star of this recipe, so choose good-quality peanuts if you can. I use roasted, skinless, unsalted peanuts because they have a beautiful flavour and blend easily. Even though they are already roasted, warming them in the oven for about ten minutes helps release their natural oils, which makes the blending process much faster. And if all you have are raw peanuts, you can totally use them, but you’ll want to roast them for longer, until they are golden and fragrant.
Sea Salt is essential. It enhances the natural sweetness of the peanuts and brings the whole flavour to life. Without salt, peanut butter can taste flat. With salt, it becomes rich, savoury, balanced, and completely delicious.

How to Make Peanut Butter at Home

Get ready to be amazed by how easy it is to make your own nut butter! This homemade peanut butter recipe comes together quickly and will last you weeks (if you don’t use all of it in a peanut butter cookie recipe!)

Warm the Peanuts

Preheat your oven to 350°F. Spread the roasted peanuts evenly onto a baking sheet and bake them for about ten minutes. You are not trying to deeply roast them again; you are simply warming them so their oils release more easily. You will know they are ready when they smell warm, nutty, and toasty.

Add Peanut to the Food Processor

Carefully add the hot peanuts to your food processor. They will be warm, so take your time and use caution. Hot peanuts are the secret to a faster, smoother peanut butter. Start processing the peanuts. At first, they will break down into a coarse crumble. After another minute or two, they will look sandy and dry.

It’s good to take breaks to stop the processor and scrape down the sides as needed so everything blends evenly. Continue to blend and scrape until the peanuts start to clump together into a thick paste. This is the point where people often think something has gone wrong, but trust the process. Keep blending, scraping, and blending again.

Blend Until Smooth and Runny

After about five minutes, the mixture should begin to loosen into creamy peanut butter. Keep processing until it becomes smooth, glossy, and runny. You will see the transformation happen, and it is very satisfying. Add the sea salt and process again until fully incorporated. Taste and adjust if needed. A little more salt can make a big difference, so season with your heart, but do not overdo it.

Transfer and Cool

Pour the peanut butter into a clean jar. It will still be warm, so leave the lid off until it has completely cooled. Once cool, seal the jar and store it in a dark place like your pantry.

How To Store This Peanut Butter

If you like a runnier peanut butter, store it in the pantry for up to three weeks. A cool, dark pantry is best.
If you prefer a stiffer or thicker texture, store it in the fridge. Just know that refrigeration will make the peanut butter firmer and less pourable.
Because this peanut butter has no added stabilizers, it may thicken slightly or naturally separate over time. Just give it a good stir before using.

What If I Like Crunchy Peanut Butter?

If you love crunchy peanut butter, this recipe will still work perfectly for you. Before processing all the peanuts into butter, reserve a small handful of roasted peanuts and roughly chop them until you achieve the size you’d like as your crunch. Once your peanut butter is smooth and salted, stir the chopped peanuts back in by hand. This gives you that beautiful, crunchy peanut texture while still keeping the base creamy and fresh. This is the joy of making peanut butter at home: you get to make it exactly how you like it!

Tips For The Smoothest Peanut Butter

If I can give you one tip that you absolutely should follow, it’s to use warm peanuts! Heating the peanuts before processing helps the oils release faster, which means the peanut butter becomes smoother more quickly, and you won’t overwork your food processor.
Use a strong food processor and be patient. The mixture goes through stages, and it will not look smooth right away. Crumbly, sandy, thick, clumpy, then creamy. That is the order.
Scrape down the sides often. This helps everything blend evenly and prevents dry bits from getting stuck around the edges.
Use unsalted peanuts so you can control the salt level yourself. Salted peanuts can make the final peanut butter too salty.

Recipes Using Peanut Butter

There are endless ways to use homemade peanut butter, and my goodness, have I got a lot of recipes you can enjoy! Aside from the fact that peanut butter is perfect for spreading on toast with banana and flaky salt, or swirling it into oatmeal, or let’s say blending it into smoothies, you can also drizzle it over yogurt bowls, spoon it into homemade ice cream or use it in homemade salad dressings. As for baking, the options are endless; think protein balls, granola bars, cookies, or in banana bread.

Homemade Peanut Butter FAQ

What kind of peanuts should I use? Use roasted, skinless, unsalted peanuts for the easiest and best result. They blend quickly and give you full control over the salt. If you only have raw peanuts, roast them first until golden and fragrant before processing.

How long does peanut butter last? This homemade peanut butter lasts up to three weeks in the pantry if stored in a clean jar in a cool, dark place. You can also store it in the fridge if you prefer a thicker texture.

Is it cheaper to make your own peanut butter? It can be, especially if you buy peanuts in bulk. Store-bought natural peanut butter can be expensive, and making it at home allows you to control the ingredients.

Is peanut butter healthy? Peanut butter can absolutely be part of a healthy diet. It contains plant-based protein, healthy fats, and fibre, and it is very satisfying.

Can I make peanut butter in a blender? Technically, yes, you can make any nut butter in a high-powered blender, but it’s not as efficient as a food processor. You may need to stop and scrape down the sides more often or make your nut butter in smaller batches.

Did You Make This Recipe?

If you made this homemade peanut butter recipe, I would love to hear what you think. Leave a rating and review below!

Other Nut Butters To Try Next!

If you love making nut butters at home as I do, try one of these homemade nut butters next:

Homemade Pecan Butter

Almond Butter

Sunflower Seed Butter

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Homemade Peanut Butter

Course Dips & Spreads

Cuisine Canadian

Prep Time 10

Cook Time 10

Total Time 20

Servings cups

Calories 1761kcal

Author Teri-Ann Carty

Equipment

food processor
oven, spatula

Ingredients

4 cups unsalted roasted skinless peanuts
½ tsp sea salt

US Customary - Metric

Instructions

Preheat oven to 350.
Spread peanuts evenly onto a baking sheet.
Bake for 10 minutes.
Carefully add hot nuts to a food processor.
Process for 5 minutes, scraping down sides as needed.
Continue to process until the peanut butter is smooth and runny.
Transfer to a jar. Leave the lid off until the peanut butter has completely cooled.
Store in a dark place like your pantry.*

Video

Notes

If you prefer a thicker/stiffer peanut butter, store it in the fridge.
If you prefer a runnier peanut butter, store it in the pantry for up to 3 weeks.

Nutrition

The post Homemade Peanut Butter appeared first on Teri-Ann Carty.

Homemade Passionfruit Mango Gummies

Teri-Ann Carty — Wed, 20 May 2026 08:00:08 +0000

Home » dairy free

Homemade Passionfruit Mango Gummies

Created by: Teri-Ann Carty

Homemade gummies with gelatin are a lot easier to make than you might think! These Passionfruit Mango Gummies are tart, fruity, and made with real ingredients like passionfruit juice, fresh mango, lemon, turmeric honey, and grass-fed gelatin. They're a fun and healthy snack that is also super easy to customize with different fruits and juices.

This post may contain affiliate links

Easy And Healthy Homemade Gummies

If you’re looking for a summer snack that is quick to make and even easier to eat, you’re in the right place!

This homemade gummy recipe is proof that making something you’d ordinarily buy in the store can be just as simple and fun to make at home. Homemade gummies with gelatin are quick to make and only require a handful of ingredients! The result is a batch of tart, tropical gummies that feel like a treat but are made with real fruit and gelatin. If you have ever wanted to learn how to make homemade gummies, this is the recipe to start with!

Homemade Gummies With Real Fruit: Passionfruit Mango Gummies!

I love giving you guys a peek behind the curtain when it comes to how I come up with recipe ideas, and these gummies were born out of cookies. Yes, you heard me correctly. I was creating a recipe for a client, and the recipe called for passionfruit juice. I was struggling to find a good one in my local store, so I turned to (reluctantly) Amazon to purchase. When the package arrived, I realized I had enough passionfruit juice to last me for months. I knew I’d find a way to use it, and these gummies were just the ticket!

I love candy like everyone else, but I don’t always love the sugar! Making your own candy at home is fun, creative, and such a great kitchen project if you want to get kids involved. In my case, my niece would absolutely be part of this. Are these going to have the same texture as store-bought gummy bears? No. But they are also not filled with corn syrup and mystery ingredients, so yes, they are going to be different in the best possible way. I used passionfruit juice and fresh mango for these real fruit gummies, then added lemon for brightness and turmeric honey for a little sweetness. The result is tart, sunny, and so very delicious! I adore these tart little gummies and can’t wait for you to try them!!

Why Make Your Own Healthy Gummies?

Making your own healthy gummies is something that you might not expect to be as fun as it is. Do you remember making Jell-O from a box? It’s something like that, but we get to pick whatever mould and shape we want for our gummies! You start with fruit juice, real fruit, and gelatin, and somehow it turns into a chewy, bouncy little gummy snack. It is fun, simple, and far more approachable than it looks.

When you make homemade gummy snacks, you get to control what goes in them. You can choose the juice, the fruit, the sweetness level, and the type of gelatin. You can keep them tart, make them sweeter, or play around with colours and flavours depending on what you have.

What Are Gummies Made Of?

Oh my goodness, if you’ve never turned over a package of gummy candies in the store and read the ingredients, let me spare you! Store-bought gummies are often made with sugar, corn syrup, gelatin, flavouring, colour, and stabilizers, and honestly, so many other things that I don’t even know how to pronounce or spell. I’ve always had a soft spot for chewy candy and gummy bears, gummy worms, fuzzy peaches, and all those other sugar filled candies are fun at Halloween (maybe?) but truly are not great for you, or your kids!

These healthy homemade gummies are much simpler. They are made with fruit juice, fresh fruit, lemon, a little honey, and gelatin. That’s it. The juice creates the flavour base, the fruit adds texture and fibre, the lemon brightens everything, the honey balances the tartness, and the gelatin turns the mixture into gummies. This is what makes them different from traditional candy. The texture may be a little softer and more delicate than what you buy in a bag, but the flavour tastes fresh, real, and bright.

What Is Gelatin?

Gelatin is a protein made from collagen. It is what gives gummies, marshmallows, panna cotta, and certain desserts their firm, bouncy texture. When gelatin is mixed into warm liquid and then chilled, it sets into a gel. That is exactly what creates the texture in these homemade gummies with gelatin. Typically, collagen comes from beef. I will spare you all the details, but just know – if you’re vegan and you’re reading this, these gummies aren’t for you! This is the gelatin that I used.

What Do You Need To Make Gelatin Gummies?

You don’t need much; however, you will want to have a small pot, a whisk, a fine mesh strainer, and most importantly, silicone moulds! I’m always looking for the fun ones, and I found a few you’ll probably like as well. Click here to check them out!

Ingredients For Homemade Gummies

This ingredient list is short, but its impact is great! I’ve included a few optional substitutions if this flavour profile isn’t your thing.

Passionfruit Juice: Passionfruit juice gives these gummies their bold, tropical flavour. It is tart, fragrant, and naturally vibrant, which makes it a perfect base for fruit gummies. Any natural fruit juice will work, but passionfruit gives these a beautiful brightness that feels especially summery.
Fresh Mango: Mango adds natural sweetness, body, and fibre. Blending it with the juice makes the gummies feel more like a real fruit gummies recipe instead of just juice and gelatin. It also gives the mixture a sunny colour and soft tropical flavour.
Lemon Juice: Lemon juice sharpens the flavour and balances the sweetness. It keeps the gummies from tasting flat and makes the passionfruit and mango taste even brighter.
Grass-Fed Gelatin: Gelatin is what turns the fruit mixture into gummies. A grass fed gelatin is a beautiful choice if you are looking for a higher-quality option. It dissolves into the warm liquid and sets once chilled, creating that firm but tender gummy texture.
Turmeric Honey: Turmeric honey adds gentle sweetness and a little warmth. It balances the tartness from the passionfruit and lemon without making the gummies overly sweet. If you don’t have turmeric honey, it is easy enough to make by mixing the two until you get the flavour you like.

How To Make Homemade Gummies

To make these homemade gummies, all you need is a few minutes, a few ingredients and a little patience! Everything comes together quickly; the longest part is waiting for them to set.

Blend the Fruit and Juice

Add the passionfruit juice and fresh mango to a blender. Blend until smooth and bright. You want the mango fully incorporated so the mixture looks like a silky tropical juice.

Warm the Mixture

Pour the blended mixture into a small pot and add the lemon juice. Place it over medium heat and bring it to a gentle simmer. You are not looking for a hard boil here. Just warm it until it starts to steam and lightly bubble around the edges.

Add the Gelatin

Remove the pot from the heat and sprinkle the gelatin evenly over the surface. Use a silicone whisk to combine. Whisk gently but thoroughly until the gelatin dissolves and the mixture looks smooth.

Strain the Mixture

Pour the mixture through a fine mesh sieve into a glass measuring cup. This helps remove any remaining fruit fibres and makes the gummies smoother. You’ll notice the mixture becoming glossy and pourable.

Fill the Molds

Place your silicone molds on a flat surface like a cutting board. This makes them easier to move to the fridge without spilling. Use the mini dropper that comes with the moulds, or pour straight from the measuring cup if that feels easier.

Chill Until Set

Transfer the moulds to the fridge and chill for at least two hours. The gummies are ready when they feel firm to the touch and pop out of the moulds cleanly.

Store and Enjoy

Remove the gummies from the moulds and transfer them to a container with a lid. Keep them stored in the fridge and enjoy them cold!

Fun Variations For Homemade Gummies

Once you’ve learnt how to make homemade gummies, it’s really easy to get creative with the formula and create your own flavour combinations. I created another super fun recipe with my friends at Lone Tree Cider company! Click here if you want to try the recipe! Orange juice with strawberries, pineapple juice with mango, blueberry with lemon, or apple juice with raspberries.

You can also blend in peaches, cherries, or kiwi for different colours and flavours. The options are endless, and you can go with just one flavour if you don’t want to mix fruits. The most important part is that you remember to strain the mixture well before pouring it into your moulds. Another fun way to get creative with these gummies is to use different shape silicone moulds depending on the season or occasion. Gummy bears, hearts, stars, simple circles, or even an 8×8 pan cut into squares will all work.

Storage For This Healthy Gummy Recipe

Store these gummies in an airtight container in the fridge for up to one week. Avoid leaving them out for long periods, especially in the summer. Because these are healthy gelatin gummies made without preservatives, they are more delicate than store-bought gummies. You may want to add parchment paper between the layers if you’re stacking them in a container; this will avoid them sticking together!

Why You’ll Love These Gummies

Homemade gummies are just fun y’all! There are so many reasons to love making them yourself, such as experimenting with flavours and colours. Adding textures with fresh ingredients instead of sugar crazy ones from the store. They can totally be a healthy snack for warm days, and they are a fun activity to do with kids.

Tips For Making Healthy Gummies

Do not boil the mixture aggressively. A gentle simmer is enough to warm the fruit and help the gelatin dissolve.
Sprinkle the gelatin evenly over the warm liquid instead of dumping it in one spot. This helps prevent clumps.
Whisk until completely smooth before straining. If you see little gelatin bits, keep whisking.
Place moulds on a cutting board before filling them. This makes transferring them to the fridge so much easier.
Let the gummies chill fully before removing them from the moulds. This avoids them falling apart while you try to remove them from the mould. If they aren’t coming out, let them sit for a little longer.

How Long Will Homemade Gummies Last?

The gummies will likely only last about a week in an airtight container because they are made with real fruit and without preservatives! For the best flavour and texture, enjoy them within one week.

They are best eaten cold, straight from the fridge, because if left out at room temperature too long, they will soften, especially in warmer weather. If they start to release too much liquid, become overly soft, or smell off, it is time to make a new batch.

Homemade Gummies with Gelatin FAQ

Which gelatin is the best for gummies? I prefer grass-fed gelatin because it is a higher-quality option and works beautifully in this recipe. Make sure you are using gelatin, not collagen peptides. They are related, but they do not behave the same way in recipes. This is the gelatin that I used. https://a.co/d/04RyxNjB

Do I need to use real fruit? No, you do not have to use real fruit, but I love adding it. You can make gummies with juice alone, but adding fruit creates more flavour, colour, and fibre. It also makes the gummies feel a little more nourishing.

Do homemade gummies need to be refrigerated? Yes, homemade gummies should be refrigerated because they are made without preservatives.

Check Out These Healthy Desserts

Did you enjoy making these gummies? I would love to hear about it in the comments! Try these quick and easy treats next:

Apple Cider Gummies

Cherry Jam

Granola Cottage Cheese Ice Cream

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Homemade Passionfruit Mango Gummies

Course Snack

Cuisine Canadian

Prep Time 15

Setting Time 2

Total Time 2 15

Servings gummies

Calories 19kcal

Author Teri-Ann Carty

Equipment

Ingredients

1 cup passion fruit juice
1 small mango cut into cubes
½ lemon juiced
4 tbsp grass-fed organic gelatin
1 tbsp turmeric honey

US Customary - Metric

Instructions

Place juice and fresh mango into a blender and blend to combine.
Add to a small pot, add lemon juice and bring to a gentle simmer.
Remove from the heat and sprinkle gelatine on top. Use a silicone whisk to combine.
Pour mixture through a fine mesh sieve into a glass measuring cup.
You can use the mini dropper that comes with the moulds, or pour straight from the measuring cup.
Place moulds on a flat surface like a cutting board and transfer to the fridge to cool for a minimum of 2 hours.
Pop them out of the moulds and transfer to a tupperware or glass container with a lid.
Store in the fridge.

Video

Notes

Any fruit juice will work.
Any fruit will work!
Any moulds will work. You could also use an 8x8 pan and cut them into squares.

Nutrition

The post Homemade Passionfruit Mango Gummies appeared first on Teri-Ann Carty.

Cereal Chocolate Date Bark

Teri-Ann Carty — Mon, 11 May 2026 08:00:11 +0000

Home » dairy free

Cereal Chocolate Date Bark

Created by: Teri-Ann Carty

Make this Cereal Chocolate Date Bark and fall in love with its sweet, salty and crunchy bites! This is absolutely a healthy snack you'll want to have stocked in your freezer at all times. Made with soft Medjool dates, creamy tahini, dark chocolate, crispy cereal, hemp seeds, sesame seeds, and flaky sea salt. This healthy date snack is no-bake, gluten free if using gluten-free cereal, easy to prep, and perfect for when you need a little something sweet with real ingredients.

This post may contain affiliate links

Salted Cereal Chocolate Date Bark

This recipe was born from one very relatable kitchen question: What the hell am I going to do with this?

I had cereal sitting in my pantry for a little longer than anticipated, and I really didn’t know what to do with it. It was past the point of enjoying with milk, and since I’m a granola addict, cereal is just not something I reach for that often. I’m pretty sure this box was gifted to me, but you know how I feel about wasting food. It is simply not my thing. If you know Andrea Buckett, you know her coined phrase of “what the hell am I going to do with this?” This recipe is giving that vibe. I really hate wasting food, so it got me thinking about how I could turn it into something snacky. Something with crunch. Something chocolatey. Something that could live in my freezer for foreseeable peckish moments.

Enter: chocolate date bark!

This recipe is super trendy at the moment. Everyone is looking for recipes that have that everyone-can-make-it energy because we’ve all become a little lazy. I SAID IT! Myself included. I just love a no bake recipe that hits the spot yet uses simple ingredients and comes together with little to no effort. It’s sweet from the dates, rich from the chocolate and tahini, crunchy from the cereal, and finished with flaky salt because I will never stop reminding you that salt belongs in sweet recipes. Personally, I like to cut my pieces smaller and have 2, feels a little more indulgent that way.

Is this the highest protein snack I’ve ever made? No. But where it doesn’t lead with protein, it absolutely delivers on fibre, healthy fats, and satisfaction. Dates bring natural sweetness, tahini adds richness, hemp seeds add a little extra nourishment, and the cereal gives it that light, crispy bite that makes it hard to stop at one piece.

Nutritional Highlights of Dates

You may be surprised to know that dates are one of those ingredients that kind of do it all. They are naturally sweet, soft, chewy, and full of fibre, making them a beautiful base for any healthy snack recipe. Medjool dates in particular have a caramel-like texture and flavour; this is likely why they are the most popular date forenergy balls, stuffed dates, and this date bark recipe like this one. They bring sweetness without needing refined sugar, and they help create desserts that feel indulgent while still being rooted in real ingredients.

Dates also pair incredibly well with nut butter, tahini, seeds, chocolate, and flaky salt. That combination of sweet, creamy, crunchy, and salty is exactly why so many date recipes have become staples in healthy snacking. They don’t spike blood sugar levels, and people around the world have been breaking fast with dates for centuries. I still am shocked with myself that there was a time when I did not like them; I’m really a changed woman.

Why Use Dates in Recipes

Dates are one of the easiest ways to add natural sweetness to snacks and desserts without having to rely on refined sugar. They’re soft enough to press into bark, sticky enough to help hold ingredients together, and sweet enough to satisfy any sweet tooth. If you are looking for simple recipes using dates, this one is a perfect place to start.

Salted Chocolate Date Bark with Cereal Ingredients

There is just a small handful of ingredients in this recipe, and most of them (aside from the dates) are easy to swap with something else you may have on hand.

Medjool Dates: These soft, sticky, naturally sweet, caramel-like little dried fruits are the base of this recipe. The softer the date, the better, because they press down easily into a flat layer and create the chewy foundation for the chocolate topping. If your dates are dry or firm, soaking them first will make them easier to work with.
Tahini: Adds creaminess, richness, and healthy fats. It blends directly into the melted chocolate and gives the topping a silky texture with a slightly nutty flavour. If you prefer, you can swap it for peanut butter, almond butter, or a homemade nut butter.
Dark Chocolate: Essential for giving the dark its rich, dessert vibes. When combined with the tahini, it coats the cereal, creating a crisp, chocolatey layer once frozen. I prefer dark chocolate here because dates are already sweet, but any chocolate will technically work. Just know that milk or white chocolate will make the bark much sweeter.
Cereal: Any cereal will do here; I just used whatever I had hanging out in my pantry. This is also a great place to get creative with your crunch. Crushing the cereal slightly helps it mix evenly into the chocolate tahini coating while still keeping plenty of texture.
Hemp Seeds: Add a little extra nourishment, texture, healthy fats and protein. They blend easily into the bark and help make each piece a little more satisfying. Any seed would work here; pumpkin or sunflower would be a nice addition or substitute.
Sesame Seeds: Add a delicate crunch and reinforce the flavour of the tahini. They also make the top of the bark look beautiful.
Flaky Sea Salt: Not optional in my world. It balances the sweetness of the dates and chocolate, sharpens every flavour, and gives this healthy date bark recipe that sweet-salty finish that keeps you coming back.

Fresh vs Dry Dates

Fresh, soft Medjool dates are always best for this easy date bark recipe because they press down easily and create that chewy, caramel-like base. If your dates feel dry, firm, or a little tough, do not panic. You can revive them! Here is a quick tip on how to soften dates for baking, because this may not be the first or last time you have to do it.

Sometimes the longer dates sit, the tougher they get, but all you need to do is place the dates in hot water for 10 to 15 minutes. Drain them well before removing the pits and using them. You want the dates soft enough that they flatten without cracking. If they are too dry, they will be harder to press into an even layer, and the bark may not hold together as well.

How To Make This Easy Chocolate Date Bark

All you need is about 10 minutes and a little patience (for the chilling time) to make this delicious snack!

Melt the Chocolate

Start by melting the dark chocolate in 30-second increments, stirring between each round. You are looking for the chocolate to become glossy, smooth, and completely melted. Once it is ready, stir in the tahini until the mixture looks silky and fully combined. You can also double boil if you don’t have a microwave.

Crush & Coat Cereal

Add the cereal to a medium bowl and crush it gently with your hands. You are not looking for perfection here. Some small pieces, some bigger pieces, and plenty of texture are exactly what make this bark so good. Pour the chocolate and tahini mixture over the crushed cereal and stir until every piece is coated. The mixture should look glossy, thick, and crunchy.

Press the Dates

Line a baking sheet with parchment paper. Arrange the pitted Medjool dates in a 3-by-4 rectangle. To make life easier, spray a second piece of parchment with nonstick spray and place it over the dates. Use a flat-bottomed ramekin to press them down into an even layer. Carefully peel back the parchment.

Add the Chocolate Cereal Layer

Spread the cereal mixture over the flattened dates. Use a rubber spatula to press it edge to edge, making sure the topping reaches all the corners. This helps every bite have a little bit of date, chocolate, tahini, and crunch.

Finish with Salt and Seeds

Sprinkle the top with sesame seeds and flaky sea salt. You want the salt to hit the chocolate while it is still soft, so it sticks beautifully.

Freeze and Slice

Place the tray in the freezer until the bark is firm. Once hardened, slice it into pieces. You can make 12 larger pieces or cut them smaller for little snack bites.

Date Bark Storage Tips

Store your chocolate date bark in an airtight container in the fridge or freezer. The fridge will keep the bark slightly softer and easier to bite into, while the freezer gives it a firmer, snappier texture.

I personally love keeping it in the freezer because it slows me down. In all honesty, I could probably eat the whole pan if I weren’t paying attention. Date bark is addictive, and this cereal chocolate version might just up the ante. I would suggest leaving a piece or two out for a few minutes before you dig in. I just find the texture is a little better than straight out of the freezer.

Tips For Making The BEST Date Bark

Use soft dates. This makes all the difference. If your dates are hard, soak them in hot water before pressing them into the pan.
Choose a runny tahini or nut butter. A thick, dry tahini will not blend as smoothly into the chocolate and can make the topping harder to spread.
Do not over-crush the cereal. You want texture, so leave some larger crispy pieces in the mix. If you make the pieces too small, you’ll lose the much desired crunch of the cereal.
Press the date layer firmly. This helps create a sturdy base and keeps the bark from falling apart when sliced.
Do not skip the salt. The flaky sea salt balances the sweetness of the dates and chocolate and makes the whole recipe taste more complete.
Cut the bark into smaller pieces if you want a lighter snack. This recipe is rich, so smaller pieces (in my opinion) are the way to go.

Why You’ll Love This Date Bark Recipe

Let me count the ways! It’s difficult not to fall in love with a snack that is packed with all the goodies like dates, chocolate and salt; even better when it’s no-bake, easy, and made with simple ingredients you probably already have. Naturally sweet from the dates, crunchy from the cereal, rich from the chocolate, and balanced with tahini and flaky salt. Easy to customize based on what you have on hand or what you’re trying to use up (hello old cereal!).

Did You Make This Recipe?

If you made this date bark, I would love to hear what you think. Did you use tahini, peanut butter, or almond butter? Leave a comment and rating below and let me know!

Got Extra Dates? Try These Recipes Next!

I’ve got you! Once you start making snacks with dates, you’ll quickly realize there are endless ways to turn this simple ingredient into something delicious. All of these recipes below use dates in one form or another, so go wild!

Banana Date Bliss Balls

Snickers Date Bark

Pecan Chocolate Stuffed Dates

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Cereal Chocolate Date Bark

Course Dessert, Snack

Cuisine Canadian

Prep Time 15

Freeze Time 30

Total Time 45

Servings pieces

Calories 258kcal

Author Teri-Ann Carty

Equipment

freezer, flat bottomed ramekin, rubber spatula

Ingredients

12 medjool dates pit removed*
½ cup runny tahini
1 cup dark chocolate melted*
1½ cup corn flakes cereal I used Nature's Path, but you could use any cereal you'd like!
4 tbsp hemp seeds
1 tbsp sesame seeds
flaky sea salt

US Customary - Metric

Instructions

Melt chocolate in 30 second increments until smooth. Stir in tahini until well combined.
In a medium sized bowl, crush the cereal with your hands. Not looking for perfection here, just smaller pieces of cereal.
Pour chocolate & tahini mixture on top, add in hemp seeds and stir to coat.
Place parchment paper on baking sheet.
Line up your dates 3x4.
To make life easier, spray a second piece of parchment with nonstick cooking spray to prevent sticking. Place on top of dates.
Use a flat bottomed ramekin to press down dates. Carefully remove parchment.
Spread the cereal mixture onto the dates, pressing edge to edge with a rubber spatula.
Sprinkle with sea salt and sesame seeds.
Place in the freezer to harden.
Slice as desired and store in an air-tight container in the fridge or freezer.

Video

Notes

My dates had gotten hard, so I soaked them in hot water for 15 minutes before removing the pit.
I prefer dark chocolate, but any chocolate will do. Just be warned, if you use milk or white, it will be very sweet.

Nutrition

The post Cereal Chocolate Date Bark appeared first on Teri-Ann Carty.

Cherry Jam

Teri-Ann Carty — Tue, 05 May 2026 08:00:32 +0000

Home » dairy free

Cherry Jam

Created by: Teri-Ann Carty

This easy Cherry Jam is bright, naturally sweet, and made without pectin thanks to chia seeds! With just 5 ingredients, this cherry chia jam comes together in no time! I'm talking frozen cherries, chia seeds, lemon, maple syrup, and vanilla, that's it! It’s a simple, small batch cherry jam that comes together quickly on the stovetop and tastes beautiful spooned over yogurt, oatmeal, toast, ice cream, or anything that needs a little sweet cherry magic.

This post may contain affiliate links

Easy Sweet Cherry Jam!

Who still buys jams at the store? Now, if you said yes in your head, my real question is WHY?! This Cherry Jam is about to change everything you thought you knew, but before we get there, you need to know how this jam came about… According to the powers that be, in order to be seen on Google, I have to create content that is unique, relatable, honest, beautiful, delicious, and easy to make. It got me thinking, and so here we are, starting with unique.

Cherry jam is unique in flavour, delicious, and relatable because who doesn’t love jam? I wanted to make something that felt and tasted different from all the other bazillion chia jam recipes on the internet. A lot of them are lovely, but they tend to follow the same formula. Fruit, chia seeds, sweetener, done. This little jar has a few extra touches that make it feel special, which I will get to in a minute.

Making Your Own Jam

If you’ve never made chia jam, you’re missing out on a really quick and easy opportunity to reduce the amount of preservatives you have in something that is really supposed to be simple. Not only is it easy, but it also gives you full range to control the outcome of your jam, make this a tart cherry jam, make it a sour cherry jam or make it a sweet cherry jam – you have all the control. Isn’t that lovely? Think that chia jam is time consuming? Think again, it comes together in nearly no time at all, and it lasts longer than you think. Honestly, have I ever steered you wrong yet? I didn’t think so..moving on.

Why Chia Seeds?

Chia seeds are the magic ingredient that turns cooked fruit into a thick, spoonable chia seed jam without needing pectin or loads of sugar. Aka, it’s the healthy way to do things. Traditional jam recipes often rely on pectin and a higher amount of sugar to help the fruit set. This cherry jam recipe without pectin uses chia seeds instead, and let me tell you, the outcome is positive. When chia seeds absorb liquid, they swell and create a gel-like texture, which naturally thickens the jam as it cools. This makes making jam at home feel much more approachable. You do not need special equipment, a candy thermometer, or a full afternoon of preserving. All you need is a small saucepan, a spatula, a jar, and a few simple ingredients.

Not to mention, chia seeds are the bomb. They are PACKED with fibre and healthy fats, making this jam even more nourishing than anything you’d pick up at the store. Chia seeds also don’t have much flavour, so you don’t need to worry about them overpowering the flavour of the other ingredients.

Is Chia Jam Healthy?

You betcha friends! Chia jam can be a beautiful, healthy alternative to traditional jam, especially when it is made with real fruit and minimal added sweetener. For example, this easy cherry jam recipe is made with cherries, lemon juice, a small amount of maple syrup, vanilla, and chia seeds. It’s all of five ingredients which you already know and trust, and if you trust yourself to use maple syrup responsibly, you’re also looking at a refined sugar free jam which is almost unheard of!

Cherries bring natural sweetness and a deep ruby colour, while chia seeds add fibre and help create that thick jam texture. The lemon juice keeps the flavour bright, and the vanilla makes the whole thing feel a little luxurious. Of course, “healthy” always depends on the full picture of what you are eating and what works for your body, but this is the kind of recipe that feels nourishing, simple, and satisfying. It is made with ingredients you can recognize, and it is an easy way to add fruit to your breakfast, snacks, or desserts.

Ingredients for Cherry Jam

There are only five ingredients in this chia jam recipe. Each one plays a pivotal role in creating a jam that is spread worthy, delicious and just sweet enough! Here is what you’ll need:

Frozen Cherries: For obvious reasons, cherries are at the top of this list! Using frozen cherries ensures you can make this recipe any time of the year! Cherry season is short, and if you don’t have a cherry pitter, this simple cherry jam could easily become anything but simple. Frozen pitted cherries break down beautifully as they simmer, creating a rich, glossy base for this cherry jam. You can use dark sweet cherries, sweet cherries, or even sour cherries if you prefer a more tart cherry flavour.
Lemon Juice: Lemon juice brings brightness and balance to the cherries, especially if you are using sweet cherries. It wakes everything up and gives the jam that fresh, almost tart edge that makes you want another spoonful. If you’re making a tart cherry jam, the lemon will enhance that tangy flavour even more.
Maple Syrup: There is only one tablespoon in this entire small batch recipe! I will forever be shouting from the rooftops that we do not always need a ton of sweetener to make something taste incredible. The fact that you can make jam without white sugar is a blessing in itself! Bask in the glory of maple syrup, LIQUID GOLD!!
Vanilla: What you might not know is that a dash of vanilla will soften the tartness from the lemon and make the jam taste almost like the filling of a cherry pie; yes please! This small addition is what makes the recipe feel unique and just a little bit special.
Chia Seeds: The arch nemesis of pectin!! Chia seeds thicken the jam naturally as they absorb the cherry juices. They are essential for this chia seed jam and make the process simple, quick, and beginner-friendly. Never underestimate what a chia seed can do; those little mighty seeds will make you a cherry jam to write home about!

How to Make Cherry Jam without Pectin

Making a pectin free jam is easier than you think. Grab your ingredients, get yourself a small saucepan and let’s get bubbling!

Warm the Cherries

Place your small saucepan over medium heat and add the frozen cherries, lemon juice, and maple syrup. As the cherries warm, you’ll notice them start to release their juices and soften in the pan. Let everything come to a gentle bubble or a soft rolling boil.

Simmer Until Juicy

Allow the cherries to cook for 5 to 10 minutes, stirring occasionally. You are looking for the cherries to become glossy, soft, and syrupy. The mixture should smell bright, sweet, and slightly tart from the lemon.

Break Down the Fruit

Use your spatula to gently press the cherries into smaller pieces. You do not need to completely purée them. A little texture is beautiful here and gives the jam that homemade feel. However, if you prefer a smoother jam, get your immersion blender out and give it a few blitzes or use a masher to break the cherries down more thoroughly.

Add Vanilla and Chia Seeds

Reduce the heat to low, then stir in the vanilla and chia seeds. Keep stirring for 2 to 3 minutes so the chia seeds are evenly distributed. The jam will still look a little loose at this stage, but do not panic. Chia seeds continue to thicken as the mixture cools. Don’t boil it down to make it thick, trust the process!

Cool and Transfer

Remove the saucepan from the heat and let the jam cool, stirring often. As it sits, you’ll notice it becoming thicker and more spoonable. Once cooled, transfer it to a small mason jar and store it in the fridge.

How to Check if Cherry Jam is Done

Because this is a cherry jam recipe without pectin, you are not looking for the same firm set as a traditional jam. Instead, you want a soft, spoonable consistency that’s not too thick. It will thicken as it cools. The jam is ready to come off the heat once the cherries have broken down, the juices look slightly syrupy, and the chia seeds have been stirred in evenly (no clumps or dry spots). It may still look a little thinner than expected when it is hot, but chia seeds need time to absorb the liquid. A good way to check is to run your spatula through the mixture. If it leaves a brief trail in the pan before the jam settles back together, you are in a good place. Once completely cooled, the jam should be thick enough to spoon over yogurt or spread onto toast without immediately running everywhere.

What Are Some Good Uses for Cherry Jam?

Ummm, does eating it out of the jar with a spoon for pure joy count? Okay, in all honesty, I have a recipe coming up that uses this cherry jam, and you might just fall in love with it, so you’ll have to hold on tight for that! In the meantime, there are so many ways to use this delicious homemade jam. It’s delicious on toast, plopped on a yogurt bowl with your favourite clumpy cherry granola, or on pancakes and waffles! You could also go chia crazy and add it to chia pudding, put some on top of a bowl of ice cream, or even layered into desserts. The options are endless, because it would also be amaaaazing in thumbprint cookies!! This is me telling you, go crazy!

How to Store Cherry Jam

Transfer your cooled jam into a clean mason jar or airtight container and store it in the fridge. The next question I typically get is “How long does chia jam last in the fridge?” The jam will keep well for up to one month when stored properly in a sealed jar, and because it’s not traditionally canned jam, it should be stored in the refrigerator rather than the pantry.

Cherry Chia Jam Tips

Use frozen cherries for ease and consistency. They are already pitted, easy to keep on hand, and break down beautifully as they cook.
Do not skip the lemon juice. It really helps balance the sweetness and adds a particular tartness that makes this jam so delicious and unique.
Let the chia seeds do their job! The jam will thicken more as it cools, so resist the urge to add extra chia seeds or over-boil. If it still feels too thin after cooling, you can stir in a small amount more and let it sit again.
If you prefer a smoother jam, mash the cherries well or use an immersion blender before adding the chia seeds. If you like texture, leave some cherry pieces whole.
Taste before cooling. If your cherries are very tart, you can add a little extra maple syrup. If they are very sweet, you may want an extra squeeze of lemon.

Why You’ll Love this Recipe

There are so many reasons to love this cherry jam recipe. It is a small batch jam recipe that’s quick, easy and really approachable. You don’t need pounds of fruit, a fancy canning situation, and you definitely don’t need cups of white sugar. It comes together in one saucepan and makes just enough to keep in the fridge for everyday use. It is also incredibly versatile. Spoon it over thick yogurt, swirl it into oatmeal, spread it on toast, layer it into desserts, or serve it with ice cream. It has that rich cherry flavour that feels nostalgic, but the lemon and vanilla make it feel fresh and elevated! Side note, it would be a beautiful gift for any jam (or cheese) lover!!

Cherry Chia Jam FAQ

Can you freeze cherry jam? Yes, you can freeze cherry jam. Let it cool completely, then transfer it to a freezer-safe container, leaving a little space at the top for expansion. Freeze for up to three months. Thaw it in the fridge overnight and stir before serving.

Can you adjust the sugar content for cherry jam? This recipe only uses one tablespoon of maple syrup, but of course, you can add more or less depending on your own personal preference.

Can I use fresh cherries? Absolutely, but keep in mind it will be a lot messier!! Make sure you pit your cherries before cooking them down. Fresh cherries will taste delicious!

Can I use sour cherries? Of course, sour cherries make a gorgeous tart cherry jam recipe. You may want to add a little extra maple syrup, depending on how tart they are.

Do I need pectin? Definitely not! Chia seeds are doing all the heavy lifting in this jam recipe.

Did you make this recipe?

If you try this cherry jam, I would love to know how you used it! Leave a comment and a rating below and share the details!

Other Homemade Chia Jam Recipes

Once you start making chia jam, it becomes an obsession, here are some others to try next:

Strawberry Raspberry Chia Jam

Raspberry Chia Jam

Vegan Rhubarb Scones with Rhubarb Strawberry Chia Jam

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Cherry Chia Jam

Course Dips & Spreads

Cuisine Canadian

Prep Time 15

Cool Time 10

Total Time 25

Servings cup

Calories 374kcal

Author Teri-Ann Carty

Equipment

small saucepan
spatula, small mason jar, stovetop

Ingredients

300 grams frozen cherries
½ lemon juiced
1 tbsp maple syrup
1 tsp vanilla
2 tbsp chia seeds

Instructions

Place the pan on medium heat.
Add cherries, lemon juice and maple syrup. Bring cherries to a bubble, and cook for 5-10 minutes.
Use the spatula to break down cherries into smaller pieces.
Reduce heat to low and add vanilla and chia seeds. Continue to cook, stirring well for 2-3 more minutes.
Remove from the heat to cool, stirring often.
Transfer to a small mason jar.
Keep in the fridge for up to 1 month.

Notes

Any frozen fruit will work, but the cherries are SO GOOD!

Nutrition

The post Cherry Jam appeared first on Teri-Ann Carty.

Chocolate Chip Protein Cookies

Teri-Ann Carty — Wed, 29 Apr 2026 08:00:50 +0000

Home » dairy free

Chocolate Chip Protein Cookies

Created by: Teri-Ann Carty

These high-protein cookies are soft, chocolatey, naturally sweetened with banana, and designed to be a small batch recipe that's ideal for when you want something sweet without overdoing it. This healthy protein cookies recipe is gluten free, refined sugar free, and made with simple ingredients like tahini and protein powder.

This post may contain affiliate links

Chocolate Chip Protein Cookies (Small Batch & Gluten Free!)

If you thought chocolate chip cookies could only be decadent, indulgent and never healthy, I’m sorry to tell you, but you were wrong! This is the recipe you need when you have a sweet tooth but want to hit your protein goals. I’m so excited for you to try this recipe because who doesn’t love a small batch recipe that’s also gluten free, refined sugar free, high protein but still delicious and crave worthy?!

I’ve been feeling the need to simplify lately.

Life has been challenging in my world, and nothing soothes me like baking. I find the whole thing so meditative, but because menopause is such a jerk, it’s not so delicately pushed me in the direction of baking healthier. Sugar is just not my friend anymore, and to be fair, it probably never was. Whenever I have sugar, I feel it almost immediately. I feel lethargic, bloated and agitated. Not fun. So in order to keep all systems going, I have simplified my baking. Bananas are super sweet, high in fibre and the perfect sugar substitute. These cookies are so delicious, and I pinky promise, you won’t feel like you’re eating protein powder.

Small Batch Chocolate Chip Protein Cookies!

These high protein cookies are soft, rich, and deeply satisfying, yet made with ingredients that support your body instead of working against it. They’re exactly what my body has been asking for, and likely many of yours. What I love the most is that I designed this recipe to be small batch, not because I live alone, and not because I don’t have self control, but because it helps me enjoy fresh cookies whenever the heck I want! Of course, if you are feeding a crowd, you can increase the amounts of this recipe with ease, and everything will be just as delicious, but small batch recipes are really a great way to curb the craving without having to go all the way (also, if you don’t have self control, it’s ideal!!).

Why You Should Make Cookie Dough with Protein Powder

Look, I know that a whole bunch of you are going to come for me because you detest protein powder, but my real question is WHY?! Protein powder is a gift from the gods (or Bontainca!) I’m not kidding, it’s perfect for so many scenarios. Protein powder has come such a long way from what it used to be; for example, Botanica is just not grainy. It’s one of those melt-in-your-mouth types of protein powder.

Also, adding protein powder to cookie dough does more than just boost protein; it changes the entire function of the recipe. It creates structure, adds richness, and often can make a cookie gluten free without any additional effort or mixing of flours. If you’ve ever wondered how to make cookies from protein powder that actually taste good, this recipe is your answer. The key is balance. When paired with ingredients like banana and tahini, the protein powder blends seamlessly into the dough, creating a soft, cohesive texture. I promise you it doesn’t feel or taste like you’re eating protein powder (even though I wouldn’t mind, Botanica is truly delicious). The protein powder that you use really does make a difference. Some of them out there are just plain and simple NOT made for baking.

Small Batch Chocolate Chip Protein Cookies Ingredients

These cookies only take a handful of ingredients to make, selected mindfully for a simple, delicious and easy high protein cookie to bake! Here is what you will need, along with a few substitution options and products that I love.

Banana: Easily one of my favourite ingredients when I want something sweet without any refined sugar. Bananas add moisture, sweetness, and fiber while helping bind all the dry ingredients together.
Tahini: Adds richness and healthy fats while assisting the banana to bind the dough together. A runny tahini works best here; it’s what creates that soft, almost fudgy texture in these small batch chocolate chip cookies. I’ve tried my fair share of tahinis, and this is the tahini that I love the most; it’s so delicious and so runny that it actually pours straight from the bottle.
Vanilla: An essential flavour booster; vanilla adds a sweet flavour while balancing out the taste of all the other ingredients.
Botanica Vanilla Protein Powder: This is the protein backbone of these protein cookies and, quite frankly, the backbone to many of my high protein recipes. Botanica’s blend is smooth, lightly sweet, and made with high-quality ingredients. It integrates beautifully into the dough, making these some of the best protein cookies without any of that chalky texture.
Hemp Seeds: Provide texture, healthy fats, and additional protein, making these protein chocolate chip cookies more nutrient-dense.
Dark Chocolate: Creates pockets of richness throughout the cookies. It melts slightly as the cookies bake, giving you that classic chocolate chip cookie experience.
Smoked Sea Salt: A sprinkle of smoked sea salt enhances the sweetness and adds depth. It’s a small detail that makes a big difference.

What is the Best Protein Powder for Protein Cookies?

The best protein powder for baking is one that blends smoothly and has a balanced flavour without taking over the whole recipe. For these cookies, I went with Botanica because it’s my go to for baking, always! Being able to use a plant based protein powder as the flour for these cookies is next level, and I wouldn’t trust any other brand. It integrates into the dough without becoming dry or grainy. Want to use a protein powder you already have? Make sure it’s not too sweet, and if flavoured, go with vanilla.

How to Make Gluten Free Chocolate Chip Protein Cookies

These cookies come together quickly and are ready in minutes! Grab your ingredients and let’s get baking.

Preheat & Mash the Banana

Start by preheating your oven to 350°F and lining a baking sheet with parchment paper. This ensures the cookies don’t stick and bake evenly. In a bowl, mash the banana until smooth. You’re looking for a soft, almost creamy consistency with minimal lumps.

Mix the Wet Ingredients

Add the tahini and stir until fully combined. You’ll notice the mixture becoming thick and glossy. Stir in the vanilla to enhance the flavour.

Add the Dry Ingredients

Mix in the protein powder and hemp seeds. As you stir, the mixture will thicken into a soft dough. This is where the structure of your gluten free cookies begins to form. Add most of the chopped chocolate and gently fold it into the dough. Save a little for topping.

Shape the Cookies

Using an ice cream scoop, portion the dough into five cookies. Use a spatula to gently shape and flatten them slightly since they won’t spread much on their own when baking.

Bake Until Set

Place the cookies in the oven and bake for about 15 minutes. You’ll know they’re ready when the edges look set, and the tops appear slightly firm. Remove from the oven and let them cool on the baking sheet for about 5 minutes. This helps them firm up while keeping the centers soft.

Pro Tips for Perfect Protein Cookies

For the best texture, always use a ripe banana. It should be soft and fragrant, as this provides the natural sweetness needed for the recipe.
Choose a runny tahini. Thick or stiff tahini can make the dough too dense and affect the final texture.
Do not overbake; these cookies can dry out quickly, so keep an eye on them and remove them as soon as the edges are set.

Chocolate Chip Protein Cookies FAQ

Can I make these cookies dairy-free? Yes, this recipe is already dairy free, so long as you choose dark chocolate without any dairy in it and use a plant based protein powder.

Does it matter what type of chocolate is used? Not at all. You can use chopped chocolate or chips. Semi sweet chocolate works well if you prefer a slightly sweeter cookie.

Did You Make This Recipe?

If you tried these high protein cookies, I would love to hear what you think. Leave a rating and review below!

Other High Protein Snacks to Try Next:

Craving more protein snacks? Try these recipes next:

High Protein Strawberry Cheesecake

High Protein Almond Banana Muffins

High Protein Cookie Dough Bark

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Chocolate Chip Protein Cookies (Small Batch & Gluten Free!)

Course Dessert, Snack

Cuisine Canadian

Prep Time 5

Cook Time 15

Cool Time 5

Total Time 25

Servings cookies

Calories 295kcal

Author Teri-Ann Carty

Equipment

Ingredients

1 ripe banana mashed
½ cup tahini the runnier the better
½ tsp vanilla extract
¼ cup Botanica Vanilla Protein Powder
¼ cup hemp seeds
¼ cup dark chocolate chopped
pinch smoked sea salt

US Customary - Metric

Instructions

Preheat the oven to 350 degrees and line a cookie sheet with parchment paper.
Mash banana in a bowl.
Stir in tahini until combined.
Mix in vanilla.
Add protein powder and hemp seeds until fully combined.
Fold in almost all of the chopped chocolate.
Use an ice cream scoop to measure out 5 cookies. Use a silicone spatula to spread and shape the cookies.
Top with remaining chocolate and smoked sea salt.
Bake for 15 minutes.
Let the cookies cool on the baking sheet for 5 minutes. Enjoy!!

Video

Notes

You can use any nut or seed butter you want, but I recommend a runny brand. Stiff nut or seed butters will change the cookie's texture.
You can use chocolate chips if you prefer.
A whey protein would work great too!

Nutrition

The post Chocolate Chip Protein Cookies appeared first on Teri-Ann Carty.

Pecan Chocolate Stuffed Dates

Teri-Ann Carty — Wed, 15 Apr 2026 08:00:23 +0000

Home » dairy free

Pecan Chocolate Stuffed Dates

Created by: Teri-Ann Carty

These Stuffed Dates are soft and caramel-like filled with pecans, coated in rich dark chocolate, then finished with white chocolate, pistachios, and flaky salt. The recipe is easy to follow, easy to customize and extremely easy to enjoy! Serve them as an appetizer, enjoy as a midafternoon snack, or meal prep a bunch and keep them for whenever you need to curb a sugar craving.

This post may contain affiliate links

Prepare to Fall in Love With These Pecan Chocolate Stuffed Dates!

It has been a minute since I made a dessert where dates were truly the star, and now that I have, I am completely ruined for anything else.

These stuffed dates may have just topped the charts for me, and I think they might for you too! They are so unbelievably easy to make and would make an amazing gift. Honestly, if someone showed up to my house with a box of dates filled with pecans, chocolate and flaky salt, I might just be the happiest person ever. Dates have been having a moment on social media for a while now, and unlike most food trends (remember Dubai Chocolate?!), they’re not going anywhere. Truth be told, I didn’t like dates a long time ago, but the thing is, they’re blood sugar-friendly, and once you realize just how versatile they are, it’s hard not to fall in love with them!

Don’t Skip the Salt!

And if there is one thing I will insist on with this recipe, it is this: do not skip the salt. Salt is what transforms these from sweet to completely addictive. The combination of chocolate and dates with that final sprinkle of flaky salt is pure magic, and I will never stop advocating for salt. Unfortunately, salt has gotten such a bad rep, but it’s essential, and when it comes to cooking and baking, it’s a make or break ingredient, whether you want to admit it or not!

Ingredients For These Pecan Chocolate Stuffed Dates

You only need a handful of ingredients for this recipe, so grab them and let’s get stuffing!

Medjool Dates: The best choice for this stuffed dates recipe. They’re large, soft, and taste like caramel and love. Their texture makes them perfect for stuffing and coating in chocolate. You could use another type of date, but make sure they are on the softer side.
Pecans: Pecans add a buttery crunch and balance the sweetness of the dates. When paired with chocolate, they create that classic flavour combination that makes these dates with nuts inside so satisfying. Use any nut of your preference; cashews or walnuts are also softer and could work well.
Dark Chocolate: Dark chocolate brings richness and depth, balancing the sweetness of the dates. It creates a crisp outer shell that contrasts beautifully with the soft center. This is my favourite dark chocolate to bake with!
White Chocolate: A drizzle of white chocolate adds a touch of sweetness and visual contrast. It also enhances the overall indulgence of these chocolate medjool dates.
Pistachios: Chopped pistachios add texture, colour, and a slightly salty finish that complements the chocolate.
Flaky Sea Salt: Flaky salt is essential as it enhances the natural sweetness of the dates and ties all the flavours together. Using a high-quality salt, like this Canadian Sea Salt, elevates the entire recipe!

The Health Benefits of Dates!

You might be surprised to know that these sweet little gems are more than just delicious; they’re actually nutritious as well! Dates are naturally sweet, making them a great alternative to refined sugar in desserts like these stuffed dates, banana date cake or this snickers date bark! They also contain fibre, clean energy, minerals, and healthy fat. The fact that they taste indulgent makes them even better because they do NOT spike your blood sugar levels. It’s really a win-win situation whenever you enjoy dates.

How To Make Stuffed Dates

This no bake, quick and easy snack recipe is perfect for when you want to make something you can reach for in a rush, or when you’re craving something immediately but don’t want to spend time in the kitchen!

Prepare the Dates

Using a small knife, gently slice each date down the center just enough to remove the pit. If your dates feel slightly firm, soak them in hot water for about 10 minutes. You will notice them soften and become more pliable.

Fill with Pecans

Insert two pecans into each date and gently press it closed. The date should naturally wrap around the nuts, creating that perfect stuffed dates with nuts situation we are aiming for!

Melt the Chocolate

Place the dark chocolate in a microwave-safe bowl and heat in 30-second intervals, stirring in between. You can also use the double boil method if you don’t have a microwave. The idea is to get the chocolate silky enough for dipping.

Coat the Dates

Drop each date into the melted chocolate, turning it to coat completely. Lift it out with a fork and gently tap off any excess chocolate before placing it onto a parchment-lined baking sheet. Place the tray in the freezer for about 15 minutes, until the chocolate shell hardens.

Decorate and Finish

Last but not least, decorate your chocolate covered dates however you’d like! I melted white chocolate and drizzled it over the hardened dates. Before the drizzle hardens, sprinkle with chopped pistachios and flaky salt. Return the tray to the freezer for another 30 minutes, allowing everything to fully set. If you can wait 30 minutes for them to totally solidify, your treat will be well worth the wait!

Tips For Making the Perfectly Stuffed Dates

For the best results, always use soft, fresh medjool dates. If they feel firm, soaking them briefly will make them easier to work with and improve the final texture.
When melting chocolate, go slowly. Overheating can cause it to seize, so short intervals and gentle stirring are key.
Make sure to tap off excess chocolate when coating the dates. This helps create a clean, even shell instead of a thick, uneven coating.
Do not skip the flaky salt!! It balances the sweetness and enhances every flavour.

How to Store these Pecan Chocolate Stuffed Dates

Store them in the fridge, and they will be ready whenever you need a quick snack or decadent (but secretly healthy) dessert! You could also put them in the freezer for longer storage. When ready to enjoy, let them sit at room temperature until they’ve thawed out for the best texture.

Stuffed Dates FAQ

Can I use dried dates for this recipe? It is best to use soft medjool dates. Drier dates can be used if soaked first, but they may not have the same texture.

What is the best type of date to use? Medjool dates are ideal because they are large, soft, and naturally sweet.

Are these gluten free? Yes, these stuffed dates are naturally gluten free, oil free, refined sugar free and could easily be made dairy free based on the chocolate you choose.

Did You Try This Recipe?

Let me know in the comments!! I would love to know how you liked these and if you’re as hooked as I am. Try these other healthy snack recipes next:

Snickers Date Bark

Super Seed Cookies

Sunbutter Granola Bars

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Pecan Chocolate Stuffed Dates

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Freeze Time 30

Total Time 40

Servings dates

Calories 195kcal

Author Teri-Ann Carty

Equipment

cookie sheet
microwave (or double boiler), rubber spatula, freezer

Ingredients

12 medjool dates pit removed
24 pecans
1 cup dark chocolate melted
¼ cup white chocolate melted
2 tbsp pistachios roughly chopped
flaky sea salt

US Customary - Metric

Instructions

Use a sharp paring knife to slice the date in the middle just enough to pull out the seed.
Insert 2 pecans into the date and squeeze it closed.
Melt dark chocolate in the microwave in 30 second increments until melted (about 90 seconds).
Drop 1 date at a time into melted dark chocolate, tossing to coat. Tap any access chocolate off the date and place on a parchment lined baking sheet. Place in the freezer for 15 minutes to harden.
Melt white chocolate until smooth.
Use a spoon to drizzle white chocolate on top of hardened dark chocolate and sprinkle with chopped pistachios and flaky sea salt.
Place back in the freezer to harden for about 30 minutes.
Store dates in an airtight container in the fridge.

Notes

Any nuts will work! Choose your favourite.

Don't skip the flaky salt, it balances the sweetness!

Nutrition

The post Pecan Chocolate Stuffed Dates appeared first on Teri-Ann Carty.

Crispy Grain Free Granola Cookies

Teri-Ann Carty — Wed, 08 Apr 2026 08:00:26 +0000

Home » dairy free

Crispy Grain Free Granola Cookies

Created by: Teri-Ann Carty

These Granola Cookies are light, crispy, irresistibly crunchy and made with a nourishing blend of nuts, seeds, and coconut. Naturally sweetened and completely grain free, this healthy granola cookies recipe delivers the perfect balance of texture and flavour in an easy, flourless cookie you’ll want to make on repeat. Don't blame me if you can't stop snacking on them!!

This post may contain affiliate links

The Best Grain Free Granola Cookies!

Many of you already know my miso maple grain free granola recipe, and if you don’t, this is your sign to make a batch! To say I’m obsessed with the granola is an understatement. I wanted to make a handheld on the go, granola cookie that’s light and crispy… I didn’t know I would become equally obsessed with the cookie version as I am with the original granola recipe. Safe to say, I think I nailed it.

These cookies are everything I hoped for and more. They are thin, golden, and perfectly crunchy with just the right amount of sweetness. It’s hard to believe this recipe only has 1 tbsp of oil and 1/4 of maple syrup! The umami from the miso sends these into a whole other realm. Is the miso mandatory? You know what I always say, make the recipe YOURS, but I beg of you to try it with the miso. I put miso in so many desserts, and it never lets me down. Miso is just so much more versatile than you’d imagine, trust me when I tell you – these cookies are incredible as written.

One word of warning: these are addictive. I cannot stop at 1. I dare you to try!

What are Granola Cookies?

A granola cookie is exactly what it sounds like, a cross between homemade granola and a cookie, aka my favourite baking recipe ever! Instead of traditional flour-based dough, these cookies rely on a mixture of nuts, seeds, and coconut to create structure and texture. The result is a cookie that is naturally grain free, often gluten free, and packed with nourishing ingredients. Even though these cookies are not soft and chewy, they totally deserve to be in the category because they really are a cookie. Think, thin, crunchy, and deeply satisfying.

Ingredients for Crispy Grain Free Granola Cookies

The ingredients for these granola cookies are pantry staples, but above all, they are easy to substitute! Make these cookies all your own with a few simple swaps.

Flaked Coconut: Forms the base of these cookies, adding lightness and structure. As it bakes, you’ll notice it turning golden and crisp, giving these cookies their signature texture.
Pistachios & Pecans: Bringing the richness, crunch, healthy fats, and a touch of natural sweetness. Pecans and pistachios are easily my favourites, but use whatever you have on hand.
Pumpkin Seeds, Sunflower Seeds & Sesame Seeds: This blend of seeds creates layers of texture while adding nutrients and subtle flavour. Together, they form the backbone of this nut and seed granola cookie recipe.
Hemp Seeds & Flax: These small but powerful ingredients add fibre, plant protein and help bind the mixture together.
Cinnamon & Salt: Adds warmth, while salt enhances all the flavours and balances the sweetness.
Maple Syrup: No cookie is complete without a little sweetness. Maple is the perfect option (honey or agave will also work) to provide just enough sweetness while helping the ingredients stick together. It contributes to the caramelized edges that make these crunchy cookies so irresistible.
Miso: An essential, in my opinion. Miso adds a subtle depth of flavour that elevates these cookies beyond the typical. It enhances the sweetness and creates a more complex, balanced bite.
Olive Oil: A small amount of olive oil helps the cookies crisp up beautifully while adding richness.
Vanilla: Rounds out the flavours and brings a gentle sweetness to the overall profile.

How to Make These Healthy Granola Cookies

Prepare Your Baking Sheets

Preheat your oven to 350°F and line two baking sheets with parchment paper. Having everything ready will make shaping the cookies much easier.

Mix the Dry Ingredients

In a large bowl, combine the coconut, chopped nuts, seeds, flax, cinnamon, and salt. Stir until everything is evenly distributed. You should see a beautiful mix of textures and colours.

Combine the Wet Ingredients

In a separate bowl, whisk together the maple syrup, miso, olive oil, and vanilla. Take a moment here to ensure the miso is fully incorporated.

Bring Everything Together

Pour the wet mixture over the dry ingredients and stir thoroughly. Keep mixing until there are no dry pockets left, and everything is evenly coated.

Shape the Cookies

Place a 3-inch ring mould onto your prepared baking sheet. Using an ice cream scoop, portion the mixture into the mould. Press it down firmly with a mini spatula. Pro tip: You want the cookies compact so they hold together when baking. Gently lift the ring and repeat with the remaining mixture.

Bake Until Golden and Crisp

Place the cookies in the oven and bake for 15–17 minutes. Watch closely, you’re looking for the edges to turn golden and the surface to feel dry to the touch. You’ll start to smell the coconut toasting as they finish baking. Let the cookies rest on the baking sheet for 5–10 minutes. You’ll want to dig in immediately, but this step helps ensure the cookies don’t crumble. Patience is key here! Once cooked, transfer them carefully to a wire rack to cool completely.

How to Customize Your Grain Free Granola Cookies

One of the best things about this granola cookie recipe is how adaptable it is. You can swap the pistachios and pecans for almonds, walnuts, or cashews, depending on what you have on hand. Seeds can be adjusted as well, the amounts or the type. If you want a slightly sweeter cookie, you can add a handful of chocolate chips or dried fruit. This turns them into a more dessert-like cookie. And if miso isn’t your thing, you can leave it out, even though I highly recommend trying it at least once!

Why You’ll Love These Easy Flourless Granola Cookies

These cookies are everything you want in a snack. They are naturally grain free, gluten free, and dairy free, making them suitable for many different dietary preferences. They’re made with whole ingredients, packed with healthy fats, and have a texture that is light yet incredibly satisfying. The recipe is also really easy to follow, making the cookies simple to make yet delicious to enjoy! These cookies also keep well in dry storage, making them perfect for meal prep or keeping on hand for busy days.

Healthy Granola Cookies FAQ

Can I make these cookies dairy-free? Yes, these cookies are naturally dairy free, making them a great option for those avoiding dairy.

What type of flour should I use for crispy cookies? This recipe is completely flourless, which is what gives it its light, crispy texture. Traditional flour is not needed for these gluten free cookies recipes.

Are these cookies gluten free? Yes, they are naturally gluten free as well as grain free.

Can I make these ahead of time? Absolutely. These cookies store well and maintain their crisp texture, making them perfect for preparing in advance.

Did You Make These Cookies?

If you try these granola cookies, I would love to hear what you think. Leave a comment and rating below!

Make these recipes next:

Oatmeal Chocolate Chip Cookies

Super Seed Cookies

Carrot Date Breakfast Cookies

Peanut Butter Miso Cookies

Banana Date Breakfast Cookies

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Crispy Grain Free Granola Cookies

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Rest Time 30

Total Time 50

Servings cookies

Calories 189kcal

Author Teri-Ann Carty

Equipment

2 baking sheets
3"cookie mould
chefs knife, large bowl, oven, measuring cups and spoons, mini spatula

Ingredients

1½ cup flaked coconut
½ cup pistachios roughly chopped
½ cup pecans roughly chopped
½ cup pumpkin seeds
¼ cup sunflower seeds
¼ cup white sesame seeds
¼ cup hemp seeds
1 tbsp ground flax
1 tsp cinnamon
½ tsp salt
¼ cup maple syrup
1 tbsp miso
1 tbsp olive oil
1 tsp vanilla

US Customary - Metric

Instructions

Preheat oven to 350. Line 2 baking sheets with parchment paper.
Add dry ingredients to a bowl and mix to combine.
To a small bowl, combine wet ingredients until the miso has been fully incorporated.
Pour wet over dry and mix until combined, and no dry ingredients remain.
Place a 3" ring on prepared cookie sheet. Use an ice cream scoop to measure and drop dough into the mould.
Use a mini spatula to press down dough firmly. Gently pull up on the ring. Complete with remaining ingredients.
Bake for 15-17 minutes or until cookies are golden brown and dry to the touch.
Let the cookies rest on the cookie sheets for 5-10 minutes before gently transferring to a wire rack to cool.
Store in an airtight container and keep in the pantry.

Video

Notes

*If you don't have a ring mould or an ice cream scoop, don't worry! Use a spoon to measure out a mound of "dough". Dampen your hand to press it down.

Nutrition

The post Crispy Grain Free Granola Cookies appeared first on Teri-Ann Carty.

Banana Date Bliss Balls

Teri-Ann Carty — Wed, 04 Mar 2026 09:00:46 +0000

Home » dairy free

Banana Date Bliss Balls

Created by: Teri-Ann Carty

Stop staring at those ripe bananas and make these Banana Date Bliss Balls instead! They are the ultimate refined sugar free and plant protein fuel, packed with Medjool dates, pecans, and tahini. Whether you need a post-meal pick-me-up, a healthy lunchbox addition, or an energizing snack post workout, these raw energy balls are rich in fiber, and ready in under 30 minutes.

This post may contain affiliate links

Banana Date Bliss Balls (Refined Sugar Free & Rich in Fiber)

There are recipes that are planned… and then there are recipes that just happen.

I had just gotten home from brunch on a Sunday afternoon and was staring at two very ripe bananas sitting on my counter. I had three options running through my mind. Banana bread to soothe myself after the gold medal men’s hockey match. Muffins instead of bread. Or… something else entirely… soon as option three came to me, the first two ideas were out the window. I peeled myself off the couch, walked into the kitchen, and let my brain take the wheel. I can’t quite describe the magic that happened next, but in under 30 minutes, I had created quite possibly the easiest, tastiest, refined sugar free treat I’ve ever made!

I was sad about the game, but I absolutely won with these bliss balls. I was literally eating the dough straight from the food processor before rolling it… It’s that good. At first bite, you’d have no idea how good for you these little balls actually are. And for those protein powder haters, it’s your lucky recipe because there is no protein powder in these energy balls. Sooooo many of you ask for alternatives to protein powder because of that weird aftertaste some brands have, and today, I am delivering. These are pure, whole-food fuel in all their glory. You’re welcome!

What are Bliss Balls?

Think of bliss balls as exactly as they sound, a little ball of bliss! They’re basically a bite-sized, “no-bake” snack designed to give you a quick hit of energy without the dreaded blood sugar crash. Often called energy balls or power balls, these little gems are essentially a bunch of raw ingredients processed together into a little energy ball that relies on the natural stickiness of fruit and the healthy fats of seeds or nuts to create a truffle-like texture.

Unlike many packaged snacks, homemade bliss balls are free from refined sugar and unnecessary fillers. They rely on ingredients like medjool dates, nuts, seeds, and nut butters to create natural sweetness, structure, and staying power. They’re simple. They’re portable. They’re endlessly adaptable… and when done well? They truly taste like bliss!

What You’ll Need to Make These Easy Banana Date Bliss Balls

In this date bliss balls recipe, every item is there to provide either structure, flavour, or a massive nutritional hit. I’ve included a few substitions incase you’re missing an ingredient or two.

Raw Pecans: Pecans create the base texture. When processed, they become slightly buttery and help the mixture bind together naturally. Use any nut you’d like, almonds, cashews, and walnuts all work perfectly here.
Unsweetened Coconut: Adds structure and subtle sweetness while increasing fiber content. It also prevents the balls from becoming overly dense.
Ripe Banana: Our secret weapon for moisture. They make the balls naturally sweetened, and also, it’s just the perfect flavour combo when paired with the dates.
Medjool Dates: These are the “glue” of the recipe. They are nature’s candy and provide chewiness, sweetness, and help everything stick together.
Hemp Seeds: I’m obsessed with adding these for a plant-based protein boost and Omega-3s. You could also use chia seeds instead, but you may want to adjust the amount.
Cacao Nibs: For that crunch! It gives you the chocolate vibe without the added sugar.
Tahini: Acts as a binder while adding richness. It gives these date bliss balls their creamy backbone.
Cinnamon, Salt & Vanilla: These bring the warmth and make these bliss balls taste sweeter without any need for sugar. Don’t skip the salt!! It really enhances the flavours of all the ingredients.

How To Make Banana Date Bliss Balls

These balls are so easy to make! The hardest part will be not eating all the dough before you roll!!

Add everything to the food processor

Throw in everything. Yes, everything, into your food processor and pulse. Once you’ve broken everything up, start to process. You’re looking for the mixture to transform from individual bits into a cohesive dough. Look for the dough to start pulling away from the sides and forming a ball around the blade. That’s when you know the oils from the nuts and the moisture from the dates have fully bonded. Don’t forget to scrape down the sides of your processors to ensure everything is blended together.

Shape the bliss balls

Use a cookie scoop or spoon to measure them out. This keeps them uniform and makes the process way less messy. Roll the dough between your palms. It should feel slightly tacky but shouldn’t stick to your hands like glue. If it’s too wet, add a tablespoon more of coconut.

The hard part… Let them chill!

Now, I know this part isn’t easy (hello, I ate nearly a quarter of the dough before they ever became balls!) Place them on a parchment-lined sheet and put them in the freezer. This is the “set” phase. It prevents them from sticking together once you move them to a container. Once you’ve given them some time to harden, you can transfer them to an airtight container and continue to store them in the freezer or fridge.

Bliss Balls Variations

I love an easy bliss balls recipe that you can tweak based on what’s in your pantry. Here are a few ways to switch up the ingredients without losing their integrity!

The Nut Swap: If pecans aren’t your thing, walnuts or almonds work beautifully here.
Nut Butter: If you aren’t a fan of tahini (though I highly recommend giving it a chance!), feel free to swap it for any nut butter. Here are a few recipes to check out.
Superseed Style: Want more crunch? Roll the finished balls in extra hemp seeds or chia seeds for a “jewelled” look.
The Chocolate Version: If you’re feeling extra decadent, dip half the ball in melted dark chocolate.

How to Store Bliss Balls

Storing them in the freezer means they are a little “less” accessible, and you will MAYBE not devour them asap. I’m not sure what it is. I have a little more willpower when something is in the freezer, but I want to enjoy it at room temperature! It’s one of those little tricks to keep your self control. Also, I’m only one person in my household, which means that they will keep much better if I keep them in the freezer. You can store them for up to three months. When the craving hits, just pull one out and give it about 5 minutes to de-thaw. If you have a house full of people, you can keep them in a container in the fridge. They are perfectly safe and delicious at room temperature, too, making them a great, easy date bliss balls option for road trips or office snacks.

Why You’ll Fall in Love With These Bliss Balls!

Let me put this simply: if you like snacks that are tasty, you’re going to love these! There is nothing better (in my opinion) than a snack that is good for you, easy to make and tastes incredible. These bliss balls are not only gluten free, dairy free, plant based and high in fiber – they are also refined sugar free, high in protein and packed with nutritional value.

Bliss Ball FAQs

What if my mixture is too dry? This usually means your dates are dry. Add a teaspoon of warm water or process longer. The friction helps soften everything.

What if my dates are dry and hard? Soak them in warm water for 10 minutes before blending. Drain thoroughly before adding to the processor.

Can I use a blender instead? A high-powered blender can work, but you’ll need to scrape down the sides more frequently. A food processor is best if you have one.

Why aren’t my balls holding together? Keep processing. It takes time for the oils in the nuts and tahini to release.

Are energy balls healthy? Yes, when made with whole-food ingredients like dates, nuts, and seeds. They’re rich in fiber and help stabilize blood sugar.

Can you freeze date balls? Yes! In fact, I prefer them from the freezer. It gives them a slightly chewier, fudge-like consistency that is just *chefs kiss* perfection!

What type of dates work best? Medjool dates are ideal because they’re soft and naturally sweet.

Did you make this recipe?

I would love to know how yours turned out and how long they lasted before getting eaten up! Leave a comment and review below. Try these other delicious energy ball recipes next:

Peanut Butter Balls

Gingerbread Cookie Balls

Cacao Energy Balls

Superfood Energy Balls

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Banana Date Bliss Balls

Course Dessert, Snack

Cuisine Canadian

Prep Time 15

Total Time 15

Servings balls

Calories 181kcal

Author Teri-Ann Carty

Equipment

Ingredients

1 cup raw pecans
½ cup unsweetened coconut
1 ripe banana
5 dates pit removed
¼ cup hemp seeds
¼ cup cacao nibs
1 tsp cinnamon
½ tsp salt
½ cup tahini*
1 tsp vanilla

US Customary - Metric

Instructions

Add everything to a food processor and process until everything is well combined and the dough sticks together.
Use a cookie scoop to measure out balls.
Roll the dough in your hands to form a ball.
Place on a parchment lined cookie sheet.
Place them in the freezer to harden before transferring them to a container with a lid. This will prevent them from sticking to one another.*
You can store them in the freezer. Allow 5 minutes to de-thaw before enjoying.

Notes

You can swap the tahini for your favourite nut butter.
Store at room temperature if going to eat quickly, otherwise in the fridge or freezer for longer keep time.

Nutrition

The post Banana Date Bliss Balls appeared first on Teri-Ann Carty.

Super Seed Cookies

Teri-Ann Carty — Sat, 21 Feb 2026 09:00:53 +0000

Home » dairy free

Super Seed Cookies

Created by: Teri-Ann Carty

I’ve finally cracked the code on a "sugar-free" treat that doesn't suck! These Super Seed Cookies are crunchy, decadent, and the ultimate snack for those who want a treat but don't want the sugar crash. They’re nut free, refined sugar free, flourless, and instantly fancy with a little chocolate drizzle.

This post may contain affiliate links

The Crunch That Saved My Morning (and My Sanity)

I’ve been living on my grain-free granola lately, and while it’s been a total solace during some pretty chaotic mornings, it got me thinking. I wanted that same seedy crunch, but in a handheld, grab-and-go form. If you know me, you know I LOVE desserts, and healthy desserts are by far my favourite. Let’s be real, sometimes when you read a cookie is grain free, high fibre, doesn’t have refined sugar, is egg free and dairy free you’d probably think to yourself, “what’s the point?” and to that I’d say, try this recipe!

I’m just slightly obsessed with anything crunchy (this granola obsession didn’t find me, I found it!) and if a cookie is crunchy, even better. I buy most of my pantry staples in bulk, which means I always have a ton of pumpkin and sunflower seeds, and I almost always have a too ripe banana on hand, so this recipe was born!

Why Refined Sugar Free?

Like many of us in this community, I myself am navigating the choppy waters of peri-menopause, and I’ll be the first to tell you: it’s been beyond challenging. I’m thankfully on HRT now and finally feel like I have a handle on my blood sugar, but getting here? It sucked. There’s no other way to say it.

Transitioning to a lifestyle that’s lower in sugar wasn’t exactly “fun”, but now that I’m on the other side, I can’t imagine going back. These seed cookies are the result of that shift; they’re crunchy, satisfying on every level, and instantly fancy once you add that chocolate drizzle. I don’t know a single soul who wouldn’t want one of these tucked into their bag for a mid-afternoon pick-me-up. Oh, and some bonus points: they are nut free, which means you can confidently send the kiddos to school with them. Let’s bake!

What Exactly is a Seed Cookie?

If you’re used to traditional, cakey treats, let me introduce you to something you’ve probably never had before. A super seed cookie is a powerhouse of texture. Unlike store-bought cookies that often rely on processed flours and gums, these are built entirely from whole foods. Think of them as the more sophisticated, travel-friendly cousin of your favourite granola. By using a “base” of seeds instead of flour, we’re creating gluten free healthy cookies, no flour required.

Ingredients for These Healthy Seed Cookies

I’m a freak for a well-stocked pantry, and this healthy cookies recipe proves why. Every single ingredient here has a job to do, no fillers, no fluff.

Sunflower Seeds: These provide the bulk and a beautiful, nutty earthiness without actually using nuts.
Pumpkin Seeds: High in magnesium (which we need during hormone shifts!), these add a gorgeous green hue and a serious crunch.
Hemp Seeds: They add a boost of plant based protein and healthy fats to help balance the natural sugars in the banana.
Ripe Banana: This is our binder and our sweetener. By using a mashed banana, we keep these gluten-free, sugar-free cookies full of fibre. I’m a fan of bananas, and that’s probably NOT going to change. They are a quick and easy sweetener, BUT I know that some of you loathe them. Use whatever sweetener you prefer!
Cinnamon & Vanilla: These are the “scent-memory” ingredients. They trick your brain into thinking the cookie is much sweeter than it actually is.
Pinch of Salt: Because even a sweet treat needs balance. This helps all the flavours shine and is especially complementary to the optional chocolate drizzle.

Why You’ll Fall in Love With These Cookies

I posted a poll recently asking if I should keep these plain or drizzle them with chocolate. Clearly, chocolate won (because you guys have excellent taste), but the beauty of these multi seed cookies is their versatility! They are the best seed cookies for anyone tired of feeling sluggish after a snack. Because they are packed with fibre and healthy fats, they actually satisfy your hunger. Plus, they are easy, healthy cookies with few ingredients; you probably have everything in your kitchen right now.

How to Make the Best Healthy Cookies

Making these cookies is easy and quick! Grab your ingredients and let’s get into it:

Mash the bananas

Start by mashing your banana in a medium bowl. You want it smooth, no big chunks! Think of it as the “glue” that will hold all your seeds together.

Mix ingredients

Throw your sunflower, pumpkin, and hemp seeds along with the cinnamon, vanilla, and salt into a bowl and mix thoroughly. You want every single seed to be glistening and coated in that banana mixture.

Shape your cookies

Here is my pro-tip for making them look a little less homemade: Use a 2.6″ cookie cutter. Use an ice cream scoop to drop a mound of the mixture onto your parchment-lined sheet, place the cutter over the mound, and use the back of a spoon to press it flat into a perfect circle.

Bake

Slide them into a 350°F preheated oven. You aren’t looking for a massive colour change, but you’ll start to smell the toasted seeds and vanilla before they are done. Look for the edges to turn a soft, golden brown.

Let them rest!

This is the hard part. Let them sit on the sheet for 5–7 minutes. They need this time to “set” and get that signature crunch. If you move them too soon, they might crumble, and we don’t want that! Once they are totally cooled, you can add the optional chocolate drizzle and flaky sea salt.

Troubleshooting & Pro-Tips

“My cookies are falling apart!” This usually happens if the banana wasn’t ripe enough or if the cookies didn’t cool long enough. A very spotty, brown banana provides the best “stick.”
The Chocolate Drizzle: If you’re going for the chocolate win, melt your dark chocolate chips and use a spoon to zigzag across the cooled cookies. Do not skip the flaky Maldon salt! It’s a non-negotiable for that gourmet finish.
Storage: Because these are made with fresh fruit (the banana), they don’t like sitting on the counter for days. Store them in an airtight container in the fridge for a week, or keep them in the freezer.

Dietary Adaptations: Make It Yours

While this is a gluten free nut free cookies dream, I know everyone’s palate is different.

For the Banana-Hater: If you absolutely loathe bananas, you can swap the banana for 2–3 tablespoons of maple syrup or honey. The texture will be a bit more like a “lace cookie” that’s thinner and very crisp. You may also need to adjust the baking time slightly.
Umami Bomb: Want to get adventurous? Add a teaspoon of miso paste to the mashed banana. It adds a salty, savoury depth that is honestly amazing.
Seed Swap: Feel free to use sesame seeds or even a few poppy seeds if you have them on hand. Just keep the total seed ratio the same.

Healthy Seed Cookies FAQ

Can I make these without a cookie cutter? Of course, the cutter just makes them more uniform in shape. The most important part is that you’re using roughly the same amount of mixture per cookie, so you have uniform baking time. You can just use a spoon to flatten the mounds into discs.

Are these okay for a blood-sugar-friendly diet? Yes! Because we are using the whole fibre of the banana and a massive amount of fats/protein from the seeds, the glucose spike is much lower than that of a traditional cookie.

Did you make these cookies?

Don’t forget to tag me on Instagram if you make these!! Try these delicious recipes next:

Grain Free Miso Maple Granola

Black Sesame Bark

Nut Free Tahini Granola Bars

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Healthy Super Seed Cookies (refined sugar free!)

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Cool Time 10

Total Time 40

Servings cookies

Calories 137kcal

Author Teri-Ann Carty

Equipment

oven, ice cream scoop, parchment paper, 2.6" cookie cutter

Ingredients

1 cup sunflower seeds
1 cup pumpkin seeds
¼ cup hemp seeds
1 ripe banana
¼ tsp cinnamon
½ tsp vanilla
pinch salt

Optional Topping

¼ cup dark chocolate chips melted
maldon salt

US Customary - Metric

Instructions

Preheat oven to 350. Line. cookie sheet with parchment paper.
Mash banana in a bowl until no lumps remain.
Add remaining ingredients and mix thoroughly to combine.
Use an ice cream scoop to measure out cookies.
Place the cookie cutter over the mounds, and use a spoon to press them flat. Carefully remove the cutter and continue until all cookies are shaped.
Bake for 15-20 minutes until lightly golden brown.
Let the cookies rest for 5 -7 minutes on the sheet before transferring to a wire rack to cool completely.
If you are topping with chocolate, melt the chocolate in the oven until smooth. Place cooled cookies back on the parchment lined sheet and use a spoon to drizzle the top of the cookies. Sprinkle with flaky salt.
Place in the fridge or a cool place to allow the chocolate to harden.
Best stored in the fridge or freezer.

Notes

If you hate bananas, sweeten the cookies with 2-3 tbsp maple syrup instead.
If you want to add umami, add a tsp of miso.

Nutrition

The post Super Seed Cookies appeared first on Teri-Ann Carty.