Trail Mix Energy Bites

These Trail Mix Energy Bites, made with black beans, offer a nutrient-packed twist on a classic snack. Black beans provide plant-based protein and a healthy dose of fiber to keep you satisfied while also serving as binder to help the ingredients stick together. Using fruits like dates and apricots provides natural sweetness so you can skip any added sugar, while walnuts and chia seeds add crunch. Once you get the formula down, you can easily swap in your favorite dried fruits and nuts to give them your own spin. Keep reading below for swap suggestions and tips for making these easy energy bites part of your routine!

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Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

• Be sure to use no-salt-added black beans in this recipe as a can with salt may alter the flavor (and nutrition profile) of these energy balls, taking them in a more savory direction. 
• Don’t overprocess the dried fruit and nuts in the food processor. They should be processed to chunky-smooth where some small bits remain. The mixture is sticky, so scraping the sides of the food processor bowl will keep the mixture consistent.
• If the mixture sticks to your hands while forming the balls, try rolling them with damp (not wet) hands.

Nutrition Notes

• Black beans are the secret star ingredient in these energy balls. Not only do they provide plant-based protein and fiber, but that fiber may also help reduce your risk of certain cancers, including those of the colon and breast. 
• Dates contain antioxidants known as phenolic compounds, which can help protect the cells in your body. Because they add a natural sweetness to this recipe, they eliminate the need for added sugar. Excess added sugar may lead to obesity and can increase risk for heart disease and type 2 diabetes. 
• Walnuts are packed with omega-3 fatty acids, which can help slow the progression of cognitive decline. These nuts are also great for gut health thanks to their prebiotics. 
• Chia seeds are a good source of plant-based protein, fiber, omega-3 fatty acids and antioxidants. This combination of nutrients can lead to lower inflammation, improve digestion and reduce risk of chronic disease like cancer and diabetes.