These little balls provide the trifecta one wants in a homemade AIP-friendly “energy bite” or protein bar: nutrient dense, easy to make, and delicious taste! These are high in protein and healthy fats, so they make excellent between-meal snacks, and are naturally sweet without added sugars, so they are a great as a meal-ending dessert bite too.
Nutrient dense energy bites
Tiger nut flour is one of the key ingredients to the nutrient density (if you aren’t familiar with tiger nuts, check out this post for more information and additional recipes that use this unique flour) of these paleo autoimmune protocol (AIP) compliant bites. Tiger nuts are not nuts, but are actually tubers and are a great source of resistant starch, which is a prebiotic that can be helpful for feeding the “good bacteria” in our guts – especially important for those of us with inflammatory bowel diseases like Crohn’s or ulcerative colitis, or anyone who is dealing with an autoimmune disease. They also provide vitamins E, C, and B6, as well as the minerals magnesium, iron, and zinc.
The coconut and coconut oil provide healthy fats, including medium chain triglycerides (MCTs), which are easily digested and provide quick energy. And finally, a hearty portion of collagen peptides provides added protein and provides a healing effect for the digestive tract, among other benefits. All of these factors combine to make these bites a great option to give you a satisfying treat, while helping improve your gut health!
I don’t usually go through the effort of calculating nutritional data for individual recipes, but I wanted to make sure I had done that before promoting this recipe to my clients and readers who need extra nutritional support. I was happy to discover that each bite provides almost 4 grams of fiber (that’s 14% of your daily recommended intake) and 3 grams of protein. You can find the complete nutritional breakdown here.
Do note that although they contain no added sweeteners, dates are high in natural sugars and each bite has 12 grams of sugar, much of that in the form of fructose. Since we are advised to limit our fructose intake on AIP to less than 20 grams per day, you do want to keep your intake of these AIP energy bites to no more than one or two per day.
My recommendations (click the links for buying information):
- Vital Proteins Collagen Peptides
- Pamela’s Tiger Nut Flour
- Let’s Do Organic Shredded Coconut
- Nutiva Organic Coconut Oil
- Real Salt Kosher Sea Salt
- Simply Organic Ceylon Cinnamon
If you can’t find the ingredients needed for this recipe in your local grocery store, consider ordering them from ShopAIP. This is a great online store, carefully curated by a fellow autoimmune disease warrior and vetted by Certified AIP Coaches like myself.
AIP Energy Bites RecipePrint
Tiger Nut Energy Bites (AIP, Paleo)
- Total Time: 5 mins
- Yield: 12 1x
These allergy-friendly, portable energy bites provide healthy fats and quality protein, but most importantly they have a satisfying sweet and slightly salty tastes the kid in you will love.
- 1/2 cup tigernut flour
- 1/2 cup unsweetened coconut flakes
- 1/4 cup coconut oil
- 1/4 cup collagen peptides
- 8 medjool dates, pitted
- 1/4 teaspoon cinnamon
- 1/4 teaspoon sea salt
- Place all ingredients in a food processor or blender. Process until well blended and combined, stopping to scrape down sides as needed.
- Shape into 12-13 balls with your hands.
- Place balls on a plate or small sheet pan and put into freezer for about 10 minutes, or just long enough to firmly set.
- Store in a sealed container in refrigerator or at room temperature.
- Prep Time: 5 mins
- Category: Snack
- Serving Size: 1 bite
- Calories: 149
- Sugar: 12
- Fat: 9
- Saturated Fat: 7
- Trans Fat: 0
- Carbohydrates: 16
- Fiber: 4
- Protein: 3
- Cholesterol: 0
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30 replies on “Tiger Nut Energy Bites (AIP, Paleo)”
I have a child who hates coconut. Any ideas for a substitution? Thanks!
I don’t know of any substitute. Honestly, if it is just a matter of dislike, I might make them anyway! The coconut flavor is not very prominent.
My daughter is pregnant and due sometime in the nest two weeks. I’ll be making this to include in my “go bag” when she goes to the hospital. How long will they keep in the refrigerator after making?
I think they would easily keep for a couple weeks in your refrigerator, but it might be even better to stash them in the freezer. Just remember to pull them out and put in the “go bag” when it is time to go!
I would like to try your recipe but I have additional food restrictions on top of AIP which cuts out dates. Do you have any ideas for a substitute for dates? Maybe bananas?
Can you have other dried fruits? Like raisins? If so, I’d try that. I don’t think bananas would work well.
I just tried this recipe using coconut flour because I was out of tigernut flour and they turned out great. I only used 1/4 cup coconut flour but everything else stayed true to the recipe.
[…] From: GutsyByNature […]
I am allergic to coconut and am finding a lot of recipes have coconut in them. Any ideas for AIP snack recipes without it.
You are right that a lot of AIP recipes use coconut in one form or another as it is a good source of very healthy fats. This isn’t exactly in answer to your question, but this post by my friend Erin will at least give you some ideas: http://realfoodandlove.com/coconut-free-aip/
[…] Tigernut Energy Bites from Gutsy By Nature […]
Love, love these tiger nut energy bites! They are easy to make and taste awesome! This is my first time trying tiger nut flour and although they are not truly nuts, the energy bites do have a nutty flavor. Thank you for this recipe!
[…] Tiger Nut Energy Bites (AIP, Paleo) by Gutsy by Nature […]
I would love to try making these. I don’t have collagen peptides on hand though. Do you think I can use gelatin instead?
I look forward to hearing from you,
Yes, that would work!
These bites are OUTRAGEOUSLY good!! So good that I feel like I’m cheating on AIP. So good that they are REALLY hard to limit to just one or two. Even non-AIP people think they’re delicious. Next time, I’m going to make the balls smaller in the hopes of tricking myself not to eat too much of this sweet, nutty flavored treat!
[…] 40. Tiger Nut Energy Bites, Gutsy By Nature […]
[…] Tiger Nut Energy Bites gutsybynature.com VIEW RECIPE […]
[…] easy to make, easy to take on the go and an easy way to get in a healthful snack, you’ll love these tiger nut butter balls that are paleo, soy-free, grain-free, nut-free, gluten-free and dairy-free. They combine tiger nut […]
These are absolutely fabulous!
Just made these for the first time! SO GOOD!
Curious, because I’m having a hard time only eating one. How do you determine one bite is one serving?
If you eat more than two in a day you will automatically exceed the recommended amount of fructose we should aim for without even taking into consideration anything else you will eat, so that’s why I set the serving size as I did.
Got it! Thanks!