My colleague and fellow Dairy Diva, Kristina, developed the recipe for these energy bites as part of a grab’n go breakfast for a new brochure. As hemp hearts are the superfood of the month, I asked if I could blog about these bites.

For those of you not familiar with Hemp hearts, they are relatively new in our diets, largely because until 1998 it was illegal to grow them in Canada. There was a misconception that hemp hearts contained THC, the active hallucinogen in marijuana. When Canadian researchers proved that hemp can be grown without THC, the ban was lifted.

It’s a good thing too. Hemp hearts are packed with nutrition and a 3 tablespoon (45 ml) serving contains 170 calories, 10 grams of protein and 3 grams of fibre. They also contain a balance of healthy fats, including omega-3 fats, and important minerals such as zinc and magnesium.

Kristina spent a lot of time and tried many versions of the recipe before settling on this one. It comes together easily, and even more importantly, stays together once they are set. The key is just the right ratio of peanut butter, honey, hemp hearts and oats. Too much of one ingredient or not enough honey result in a final product that crumbles. Although it would still make a good topping for yogurt, the goal was to make a portable snack.

One bite would make an excellent snack prior to your early morning workout. Afterwards, you could simply have another energy bite, a ¾ cup (175 g) carton of Greek Yogurt and a piece of fruit for a protein packed, energy balanced breakfast. Similarly, one bite would keep from feeling weak and hungry during your late afternoon workout if lunch was 3-4 hours ago.

I am going to use these bites to entice my teenage son to eat breakfast. If I call them protein bites, and don’t emphasize the fact that they contain hemp hearts, he may actually eat them. Really, sometimes I find he is pickier now than when he was a toddler. On the bright side, he can now make his own meals! Does anyone else find their teenagers are getting pickier as they get older?

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Written by a Registered Dietitian. 

Peanut Butter and Hemp Energy Bites
Prep Time
1.5 hours (including chill time)
Cook Time


3/4 cup (175 ml) natural peanut butter
2 tbsp (30 ml) liquid honey
1 tsp (5 ml) vanilla
1 cup (250 ml) oats
1/2 cup (125 ml) dried cranberries or raisins or other chopped dried fruit
3 tbsp (45 ml) hemp hearts


  1. Combine oats, craisins and hemp hearts in a bowl and stir to mix.
  2. In a separate bowl, combine peanut butter, liquid honey and vanilla.
  3. Add dry ingredients to peanut butter mixture. Form into a large ball.
  4. Refrigerate for 30 minutes.
  5. Shape into 20-one inch balls.
  6. Freeze for one hour until set.


Read more by: Lee
Lee is a registered dietitian and nutrition educator at Dairy Farmers of Canada, who lives in St Albert with her teen-aged son; gregarious lovebirds; two dogs, Remi and Farley; and a gecko name Tookey. She is a fitness buff who can be seen running or walking on the neighborhood trails. Lee loves good food and is a fan of quick, easy recipes that make her look like a gourmet cook.

Alberta Milk, as a member of Dairy Farmers of Canada (DFC), supports, collaborates and relies on the four Alberta-based DFC registered dietitians to deliver and develop nutrition resources, programs and communications to promote health and wellness. As registered dietitians we are credible, balanced and science-based. We belong to the College of Dietitians of Alberta and follow their Standards of Practice and Code of Ethics. Our job is to translate the complex science of nutrition into practical advice for the general population. It is our view that milk and milk products are an important part of a healthy, balanced diet based on the four food groups, which is supported by health organizations such as Health Canada and Dietitians of Canada.

Member Of
College of Dietitians of Alberta
Dietitians of Canada