Allergy Friendly Fuel Bites

Running from School to Practice?

These allergy friendly fuel bites are easy to make, contain no nuts, soy, dairy, gluten, or wheat, and will give your athlete all the energy they need before a game. Have 2-4 of these with some water or milk about an hour before a game or practice and you’ll have all the energy you need to make it through to the end.

After practice, these are excellent to replace energy stores and help with muscle recovery as sunbutter and hemp hearts contains protein. Pair with a piece of fruit for the perfect snack.

Whether you eat these Pre-Game or Post-Game, these fuel bites contain minimal ingredients, are all natural, and are delicious. I find myself often grabbing one or two to make it though the dreaded 3PM slump.

These can easily be doubled or tripled to make a big batch. After rolling them, you can keep them in a sealed container in the freezer for months so they’re readily available.


1/2 cup all-natural sunbutter

1/4 cup maple syrup

1/2 tsp vanilla

1 cup rolled oats

1/2 cup brown rice crisp cereal

3 tbsp hemp hearts

1/4 cup unsweetened coconut flakes


Mix sunbutter, maple syrup, and vanilla together until combined. All remaining ingredients and stir. Taking out a teaspoon of the mixture at a time, make a ball. Makes approximately 24 fuel bites.

No nut allergies? Feel free to use an all natural nut butter.

No hemp hearts? Use flax meal or chia seeds in their place. They all contain healthy fats and fibre.

No maple syrup? Honey is a fantastic substitute.

Have any questions about pre-game fuel or post-game recovery? I’m happy to talk to your team! Feel free to get in touch anytime and we’ll discuss how we can work together.


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