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Mustard Up Energy Bites

Yields24 ServingsPrep Time20 minsTotal Time20 mins

Try this easy to make energy-packed snack made with prepared mustard. These energy bites are portable, taste great and store well. Make them as bites, bars, or balls.


Dry Ingredients
 1 ⅓ cups quick cooking oats
  cup chopped dried fruit (cherries, mixed berries, ect.)
  cup dark chocolate chunks
  cup slivered almonds, toasted
  cup sunflower seeds, toasted
  cup pumpkin seeds, toasted
  cup unsweetened coconut
  cup sesame seeds, toasted
Wet Ingredients
  cup prepared yellow mustard
  cup creamed honey
  cup packed brown sugar
  cup almond butter
 1 tsp cinnamon

Spray 8 x 12-inch pan with non-stick cooking spray and set aside.


In large bowl, combine oats, dried fruit, chocolate, almonds, sunflower seeds, pumpkin seeds, coconut and sesame seeds.


In separate deep microwave-safe bowl, combine mustard, honey and sugar. Stir to combine. Microwave on high for 2 minutes and 30 seconds, stirring half-way through. Add almond butter and cinnamon. Stir well. Pour wet ingredients over dry ingredients, mixing well to coat.


Spread mixture into prepared pan, using lightly oiled fingers to pat down. Let cool 2 hours or longer in refrigerator before cutting and wrapping.


For individual bite-sized portions, cut 8 times lengthwise and 6 times crosswise. Wrap each in 4 x 5-inch pieces of wax paper.


For bars, cut 4 times lengthwise and 6 times crosswise. Wrap each in 5 x 6-inch pieces of wax paper.


Store wrapped pieces in container in refrigerator.


Dried fruit can include mixed berries, such as dried cherries, cranberries and blueberries.


Peanut butter can be substituted for almond butter.


A 9 inch x 13 inch (22 cm x 33 cm) pan can be used with using the same cutting technique.

Nutrition Facts

Serving Size 2 bite-size pieces

Servings 24

Amount Per Serving
Calories 149
% Daily Value *
Total Fat 9g14%

Saturated Fat 2g10%
Cholesterol 0mg
Sodium 55mg3%
Total Carbohydrate 16g6%

Dietary Fiber 3g12%
Sugars 7g
Protein 4g8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.