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Peanut Butter Snack Bites

Peanut Butter Snack Bites

Ingredients for Peanut Butter Snack Bites

130 g peanut butter (4.5 oz)

70 g fibre syrup (2.4 oz)

50 g pea protein powder (1.7 oz)

50 g spelt flakes (1.7 oz)

25 g coconut flour (0.9 oz)

Juice and zest of 1 lemon

How to Make Peanut Butter Snack Bites

  1. Place the peanut butter and fibre syrup in a mixing bowl. Stir until combined and smooth.
  2. Add the pea protein powder, spelt flakes, coconut flour and the lemon zest and juice. Mix thoroughly until a cohesive dough forms. If the mixture is too dry, add a small teaspoon of water or extra fibre syrup; if too wet, add a little more coconut flour or spelt flakes.
  3. Transfer the mixture to a lined box or small pan and press it down evenly with the back of a spoon to smooth the surface.
  4. Chill in the fridge for about 30 minutes to firm up.
  5. Remove from the fridge and cut into approximately 20 bite-sized squares. Store in an airtight container in the fridge for up to 7 days.

Recipe tips

Use natural peanut butter without added sugar or hydrogenated oils for a cleaner ingredient list. For variety, fold in a tablespoon of cocoa powder, chopped nuts or cacao nibs.

Fibre syrup helps bind the mixture and adds sweetness with fewer blood glucose effects than regular sugar; use sparingly and adjust to taste.
 

These snack bites provide protein and fibre, which can help with satiety and moderating blood glucose rises. They are energy-dense and should be eaten in appropriate portions.

 

Frequently Asked Questions

Are these snacks suitable for people with diabetes?

These bites use fibre syrup and protein to reduce the proportion of rapidly absorbed sugars, and include fibre-rich ingredients. They can be included in a balanced meal plan, but portion size and overall carbohydrate intake should be considered. Check individual responses and consult a dietitian for personalised advice.

What is fibre syrup?

Fibre syrup is a viscous sweetener made from soluble fibres (such as isomalto-oligosaccharides or other fibre blends). It provides bulk and sweetness with a lower glycaemic impact than regular sugars but can still affect digestion — introduce gradually if you are not used to it.

Can I replace pea protein?

Yes. You can substitute another neutral-flavoured protein powder (such as whey or soy) if preferred, but this will change the protein content and texture.

This recipe is intended for informational purposes only and not a personalized recommendation.
Consult your dietitian or doctor before making any changes to your diet.

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