Vegan Aussie Bites are a healthy post workout snack. They contain plant-based protein from the quinoa, chia seeds, hemp seeds and sunflower seeds. Naturally sweetened with apricots, dates, golden raisins, regular raisins, they contain no artificial sugars. These vegan Aussie bites are also oil free and gluten-free. Refuel after a workout with this delicious combo of protein, carbohydrates and healthy fats.
A few weeks ago, a friend asked me to make a vegan version of the Costco Aussie Bites
that were healthier and lower in fat. Hence these vegan Aussie Bites were born. Part cookie, part muffin, but totally delicious and healthy. They make good workout fuel (both pre and post workout) or a healthy vegan snack on the go.
The original ingredient list for the Costco version is: *Rolled oats, *oat flour, *unsalted butter, *canola oil, *dried apricots, *SUGAR, *Cane and Invert Sugar, *raisins, *flaxseeds, *sunflower seeds, *honey, *shredded coconut, *quinoa, *chia seeds, sea salt, baking soda, *vanilla, *rice flour. (* means organic).
A few thoughts on the Costco version. First, why add sugar when you use naturally sweet fruits? I encourage you all to read labels and see just how much added sugar is in everything. The vegan Aussie Bites have all the sugar coming naturally from the dried fruits. I removed the coconut because I know lots of people have allergies but feel free to keep it. Honey is not vegan, so I just removed it all together. To replace some of this sweetness, added golden raisins.Golden raisins have a much lighter and fruiter taste than regular raisins, and keep these vegan Aussie Bites as sweet as the original. Trust me, don’t skimp on the golden raisins and just use more regular raisins.
Second thought, I can easily make these oil free and butter free! Believe it or not, dried fruit is a a great oil substitute! So I increased the amount of fruit in these and played around until I found a good amount. To keep some of that richness that comes from fats, I used almond flour instead of rice flour. Almond flour has a naturally “buttery” flavor and gives these vegan Aussie bites a nice texture.
In my vegan Aussie bite version, there is no added sugar, no added oil, and you can make them gluten-free with gluten-free oats. Dates and apricots provide potassium, an essential electrolyte for athletes.Chia seeds, hemp seeds and sunflower seeds provide omega-3 and omega-6 healthy fats, essential for workout recovery and fitness gains.The seeds as well as the quinoa provide a dose of plant-based protein.One bite has 110 calories, 2g of fat and 3g of protein.
What I especially love about these vegan Aussie bites is that you can make them completely in the food processor. It’s basically a one-bowl kind of cookie that takes 10 minutes to make and 15 to bake.Super simple right? And simple, healthy, wholesome recipes are necessary for the busy athlete.Eating one bite could be a healthy pre-workout fuel or post-workout snack. I brought them to both Sprint Tuesdays and the EDGE group long run I coached and the athletes loved ’em. Can’t wait to try them out on a trail run!
Do you ever try to veganize recipes? Or at least make a healthier version at home?If you try this recipe, let me know! Rate it, leave a comment, take a picture and tag@Rabbitfoodrunson Instagram. I’d love to see how and where you enjoy your vegan Aussie bites!
Buen Provecho,
Becca
Print Recipe
Vegan Aussie Bites are made with dried fruits, seeds and gluten-free grains. They're perfect for a healthy snack, some pre-workout fuel or post-workout refuel. Each bite has potassium, protein and a small dose of healthy fats to keep you fueled and satisfied.
| Course | Snacks and Appetizers |
| Servings | bites |
Ingredients
- 2 tbsp ground flaxseed + 4 1/2 tbsp water
- 1 1/2 c gluten-free rolled oats
- 1/2 c almond flour
- 1/4 c sunflower seeds
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 c chopped apricots (~20 apricots)
- 1 c chopped pitted dates (~10 dates)
- 1/4 c raisins
- 1/4 c golden raisins
- 1/4 c uncooked quinoa
- 2 tbsp chia seeds
- 1 tbsp hemp seeds
- 1 tsp vanilla extract
Ingredients
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Instructions
Preheat oven to 350F. In a small bowl, whisk together flaxseed and water until a gel forms (your flax eggs). Stick in the refrigerator until needed.
In a food processor, combine 1 1/4 oats, almond flour, sunflower seeds,baking soda and salt. Process until oats resemble a flour.
Add in the apricots, dates, raisins and golden raisins. Pulse 6-8 times for ~10 seconds each to begin to break up the fruits and form a crumbly batter.
Add in the uncooked quinoa, chia seeds, hemp seeds, remaining 1/4 c oats, vanilla and flax eggs from the refrigerator. Process on high until batter comes together. It will be sticky.
Scoop by the tablespoonful onto baking sheet lined with parchment paper and bake for 15 minutes at 350F. Cookies will appear soft and chewy after the 15 minutes but that's what you want. Cool on wire rack.
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I’m linking up withAnnemarie,Farrah, andEstherfor Foodie Friday.
