Molasses Snack Bites

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I make these molasses bites every week for my kids. I started making them as an evening snack for my son who was waking up early in the morning hungry and I felt that he needed a satiating bedtime snack to carry him through the night! When developing this recipe I wanted to include ingredients that contain protein, fiber and fat, which all help to improve satiety and take longer to digest.

We also eat dairy-free and I love that molasses is a source of calcium and iron!

What Is Molasses?

Molasses is a thick, viscous substance resulting from refining sugarcane or sugar beets into sugar. Molasses is often use to sweeten recipes whether sweet or savory. Some popular uses for molasses are to sweeten BBQ sauces and make gingerbread cookies! I personally love adding molasses to snack bites or snack bars to naturally sweeten the recipe and add a boost of nutrition!

Health Benefits of Molasses

Molasses is naturally rich in iron, calcium, magnesium, potassium, phosphorus, vitamin B6 and antioxidants!

Molasses may also help to relieve constipation, help treat anemia and support bone health. What’s also amazing is that (ounce per ounce) molasses has more calcium than milk and more iron than eggs! (1) For those who eat dairy-free, consuming molasses on a regular basis is a great way to boost iron and calcium intake.

How To Make Molasses Snack Bites

To make molasses snack bites you’ll add the oats, dates, molasses, peanut butter (or any other nut or seed butter you prefer), walnuts, ground flaxseeds, chia seeds, cinnamon and ginger powder into a food processor. This is the food processor I have and love!

Pulse all ingredients together to form a sticky batter. Roll batter into ball about 1 inch thick and place in an air-tight storage container and place in the fridge or freezer. If storing in the fridge, enjoy with 1 week. If storing in the freezer, enjoy with 2-3 months.

Round brown molasses snack bites in glass food container

Molasses Bites

Print Recipe


  • 2 cups rolled oats
  • 1 cup pitted dates
  • 1/4 cup nut butter
  • 1/4 cup walnuts
  • 2 tablespoons chia sees
  • 2 tablespoons ground flaxseeds
  • 1-2 tablespoons molasses 2 tablespoons will have a stronger flavor
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ginger
  • 1/4 cup water


  • In a food processor, add all ingredients and pulse to create a crumbly batter
  • Then add water and pulse again to create a sticky batter
  • Roll batter into balls and place in an air-tight container
  • Store in the fridge and enjoy within 1 week or the freezer and enjoy within 2 months. I store our bites in the freezer, and we always eat them up within a week!
Servings: 12 Bites

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Healthy Recipes On Instagram!

If you make this recipe, I’d love to see! Tag me on Instagram @HealthyGroceryGirl


Megan Roosevelt Registered Dietitian Nutritionist Cooking Show Host

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