3-Ingredient Peanut Butter Breakfast Bites

Time to get organized after a long weekend and perk up the work week with (just!) 3-ingredient Peanut Butter Breakfast Bites! Think Peanut Butter paired with breakfast essentials like nutritious oats, nuts, seeds and banana! mmmmmm

These bites are perfect as a go to breakfast for busy mornings, a mid-morning snack or pre-workout fuel. And just like the other recipes on the blog, they are super easy and quick to prepare!

This recipe features Moni’s Peanut Overload Granola. Moni’s brings us a range of “natural, wholesome, pure” and extremely tasty goodies made from fresh and nutritious ingredients, a great alternative to pre-packaged foods that have been stripped off many of their nutrients and filled with “harmful substances such as refined sugars, palm oil and an array of preservatives, colouring and artificial flavours”. 

“I believe strongly that only we can make those key choices that will allow us to live healthier, happier and more fulfilling lives. I just want you make the right choices, with all the enjoyment and taste you deserve.”

Moni's logo

You can find out more about Moni, her products and where you can get your hands on some of her delicious treats here.

This recipe also includes peanut butter, a childhood fave for many of us. While peanut butter was long deemed as evil for its high calorie count and saturated fat content, there’s so much good they didn’t tell us about!

  • We need adequate fats  in order to stay healthy. The saturated fat found in peanuts is beneficial to the production of crucial hormones and vitamins such as testosterone and vitamin D. Peanut butter also contains an abundance of “good” fats, or, monounsaturated and polyunsaturated fats that help lower cholesterol, reduce heart disease, and lower blood pressure. 
  • Peanut butter is chock full of vitamins and minerals such as the powerful antioxidant vitamin E, bone-building magnesium, muscle-friendly potassium, immunity-boosting vitamin B6. Music to any Fitnut’s ears!

Two things to keep in mind though:

  1. Read your labels! Make sure your peanut butter is 99-100%  peanuts (with that 1% potentially being sea salt). Do not let the “low-fat” claim on the label lure you as most low-fat versions include added sugar and partially hydrogenated oils—or trans fats—which are detrimental to your health. 
  2. Everything in moderation! 🙂

 

Our third ingredient is banana, one of the most popular fruit on the planet and for good reason:

  • Bananas are high in fiber which is great for digestion and heart health. In fact, fiber slows down digestion and keeps you feeling full for a longer time, and research shows a diet high in fiber lowers the risk of cardiovascular and coronary heart disease
  • Bananas are a nutrition powerhouse! they are loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and makes bananas a favorite among athletes.
  • In fact, bananas are a great source of pre and post workout energy. Yes, carbs support all muscle activity but there’s more to bananas than just its carb content for exercise. As mentioned above, bananas include potassium, a key mineral which plays a role in muscular energy, blood-sugar maintenance and proper heart function. Potassium is also an electrolyte, which helps retain fluid balance in the body’s cells, and can prevent muscle cramping. Finally, potassium is necessary for proper muscle growth and development post exercise. Keep in mind, potassium does not store in our bodies for long so its important to fuel your body pre and especially post workout. 

 

Now back to our  Peanut Butter Bites:

3-Ingredient Peanut Butter Breakfast Bites

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Yield: 5 bars / 20 mini bites

3-Ingredient Peanut Butter Breakfast Bites

Ingredients

Instructions

  1. Preheat oven to 180 degrees celsius with a rack in the middle of the oven.
  2. Line a baking pan with parchment paper, leaving extra paper to hang over the sides.
  3. Mix all ingredients together in a bowl until well combined.
  4. Pour the mixture into the pan. Use hands or a spatula to firmly press the mixture into the pan.
  5. Bake the bars for 20-25 minutes for chewy bars or 25-30 minutes for slightly crunchier bars.
  6. Let the bars cool completely in the pan. They will firm up as they cool. Once cooled, cut into 4-5 bars or smaller bites as shown in the picture with a sharp knife, then lift the bars by the flaps of parchment to remove from the pan.
  7. Store in an airtight container for a week.
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Bon Appetit!

Sarah x

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2 Comments

    1. Hi Eman! You could remove the banana and simply add a little more peanut butter or other nut butter. You can also replace the banana with applesauce or chia egg (mix 1 tbsp chia seeds in 3 tbsp water and let it sit until it becomes like jelly). All these are used to bing the ingredients together. Let me know what you end up trying 🙂

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