Trail Mix Energy Bites

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These trail mix energy balls are made with black beans for a delicious, nutritious twist on a classic snack. Black beans add plant-based protein and fiber, while also acting as the perfect binder to keep the ingredients together. Dates and apricots add natural sweetness to the mixture. These no-bake bites are perfect for a quick breakfast, pre-workout bite or on-the-go snack!

Recipe photo of trail mix energy balls
Credit:

photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle

Active Time:
20 mins
Total Time:
20 mins
Servings:
8
  • This no-bake recipe comes together quickly and easily.
  • Black beans add plant-based protein and fiber to keep you full and satisfied.
  • Dates and apricots provide natural sweetness without the need for added sugar.

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!

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.
Recipe photo of trail mix energy balls ingredients

photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle

Cook Mode (Keep screen awake)

Ingredients

Original recipe (1X) yields 8 servings

  • 1 cup no-salt-added canned black beans, rinsed

  • ½ cup dried pitted Medjool dates, chopped (about 8 dates)

  • 3 tablespoons smooth natural peanut butter

  • ½ teaspoon salt

  • 1 cup walnuts

  • ¼ cup raisins, coarsely chopped

  • ¼ cup dried apricots, chopped

  • ¼ cup unsweetened dried cranberries, coarsely chopped

  • ¼ cup chia seeds

  • 3 tablespoons unsweetened shredded coconut

Directions

  1. Combine 1 cup beans, ½ cup dates, 3 tablespoons peanut butter and ½ teaspoon salt in a food processor; process until fully combined, about 45 seconds, stopping to scrape down the sides as needed.

    Recipe photo of trail mix energy balls ingredients in food processor

    photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle

  2. Add 1 cup walnuts and ¼ cup each raisins, apricots, cranberries and chia seeds; pulse until the mixture comes together but still has a few small chunks, about 8 (1-second) pulses, stopping to scrape down the sides as needed.

    Recipe photo of trail mix energy balls ingredients in food processor

    photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle

  3. Shape the mixture into 16 balls (about 2 tablespoons each); place on a large plate. Place 3 tablespoons coconut in a shallow bowl; roll the balls in the coconut until evenly coated, gently pressing to adhere. Serve immediately or transfer to an airtight container and store in the refrigerator for up to 1 week.

    Recipe photo of trail mix energy balls

    photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle

To make ahead

Store in the refrigerator for up to 1 week.

Frequently Asked Questions

  • Are these energy balls healthy?

    Yes! These energy balls pack plant-based protein and fiber into each bite. They are sweetened naturally with dates and other dried fruit to eliminate any added sugar. Plus, the walnuts and chia seeds offer omega-3 fatty acids.

  • What else can I add to these energy balls?

    You can use almond, cashew or sunflower butter in place of the peanut butter. Pecans can be used in place of the walnuts. Try swapping out one of the dried fruits for another, like dried cherries or blueberries. For an extra layer of nutty flavor, you can toast the coconut or roll the balls in cocoa powder instead for a chocolaty flavor.

EatingWell.com, March 2025

Nutrition Facts (per serving)

260 Calories
15g Fat
29g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size 2 balls
Calories 260
% Daily Value *
Total Carbohydrate 29g 11%
Dietary Fiber 7g 26%
Total Sugars 16g
Protein 7g 14%
Total Fat 15g 19%
Saturated Fat 3g 13%
Cholesterol 0mg 0%
Vitamin A 8µg
Vitamin C 1mg 1%
Vitamin D 0µg
Vitamin E 1mg 6%
Folate 43µg
Vitamin K 2µg
Sodium 199mg 9%
Calcium 75mg 6%
Iron 2mg 11%
Magnesium 72mg 17%
Potassium 379mg 8%
Zinc 1mg 10%
Vitamin B12 0µg
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Hilary Meyer
Hilary Meyer
Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes.
and
Alex Loh
Square Headshot of Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.