Whole grain, packed with fiber and protein, these pumpkin kasha energy bites are a delicious, heart healthy addition to your healthy lifestyle. vegan + gluten free
My namesake, Vanilla And Bean, was born out of my love of vanilla (and beans). While I knew vanilla, for the most part, was hand pollinated, I didn’t fully understand why.
Native to Mexico, Central America and Northern South America, I assumed vanilla’s pollinators, several types of bees, were extinct. They are not, although bee numbers are dwindling due to a myriad of reasons.
But because naturally only 6% of vanilla’s flowers form fruit, most of the world’s vanilla is produced through hand pollination. Leading growers of vanilla are Madagascar, Indonesia and China where vanilla’s pollinators are not found.
Because hand pollination has led to commercial cultivation, vanilla is widely available and is only second in the world to saffron in price due to its labor intensive growing requirements. I have a much deeper appreciation now for what it takes for vanilla to reach my pantry.
These pumpkin kasha energy bites showcase so many flavors but ultimately remind me of pumpkin pie with a bit of extra fiber, in the form of crunchies, thrown in. They are simple to make, travel with ease in lunch boxes and make a delightful, fiber packed and filling snack.
Having these little bites on hand in the fridge helps me eat better when my stomach starts to grumble and I just want to grab something, posthaste!
Kasha is toasted buckwheat, a nutritious seed that is high in fiber, antioxidants, B vitamins and is heart healthy. It adds a delicious, nutty crunch to these little bites and makes a fabulous pumpkin or coconut porridge.
Look for kasha in the bulk bins at your local Co-Op, WholeFoods, natural foods store or buy online.
These energy bites are more soft than firm, almost creamy, sweetened with dates, gluten free, vegan and have all the flavors you’d expect with your pumpkin. I am partial to homemade pumpkin puree, but canned puree will work in this recipe too. It’s so darn convenient!
Pumpkin Kasha Energy Bites
Ingredients
For the Bites:
- 21 Medjool Dates pitted (about 3/4 lb with pits)
- 3/4 C Pumpkin Puree 6 3/4 oz
- 1 1/2 tsp Vanilla Extract
- 1/2 tsp Ground Cinnamon
- 1/4 tsp Ground Nutmeg
- 1/4 tsp Ground Cloves
- 1/4 tsp Ground Ginger
- 1/4 tsp Sea Salt
- 1 C Oat Flour gluten free or regular (see note*) (3 3/4 oz)
- 3/4 C Almond Meal or Flour 3 1/4 oz
- 1/2 C Kasha AKA uncooked buckwheat groats or roasted buckwheat kernals *see note, 3 3/4 oz
- 3/4 C + 2 Tbs Chopped Pepitas finely chopped for rolling in (see other options below) (5 oz)
Optional for Rolling in:
- Hemp Seeds
- Cocoa Nibs
- Chopped Walnuts
- Mini Chocolate Chips
Instructions
- In a food processor, process half of the following: pitted dates, pumpkin puree, extract, spices and salt. Process until a smooth paste is formed, stopping to scrape the sides down several times. Scoop out into a large mixing bowl. Process the remaining pitted dates, pumpkin puree, spices and salt as before then place it in the bowl with the other date/pumpkin date mixture.
- To the date mixture stir in half of the following: oat flour, almond meal, and kasha (uncooked). Stir to incorporate, then add the remaining flour, meal and kasha. Stir to evenly distribute the ingredients.
- Using a #40 scoop (or 1 Tbs + 1 tsp) scoop to portion all the bites. Place on a cutting board. At this point you can either place the bites in the fridge for 30 minuites to make them a bit easier to handle, or you can forge ahead (although its a bit stickier).
- Place the chopped pepitas in a shallow dish or small plate.
- Use your hands to roll individual bites into balls, then roll through the pepitas (or other optional covering) to cover each individual bite.
- Place in a covered container. When stacking the bites, be sure to separate layers with a piece of parchment or wax paper. Refrigerate in a covered container for up to a week. They will firm up a bit in the fridge.
Notes
Nutrition is provided as a courtesy and is an estimate. If this information is important to you, please have it verified independently.
Wowza! These are incredible. I made them rolled in hemp seeds and each one tastes like a bite of pumpkin pie. -And without the guilt of pie crust! Thanks for sharing – I’ve been looking for creative ways to use my sprouted buckwheat and these are perfect.
Wooo! SO happy to hear Kerry and glad you found this recipe deep in the archives! Sprouted buckwheat has so much flavor. I’m glad you found another way to enjoy it!
These look so delicious. The recipe says 21 pounds of dates. Is that a misprint?? I would love to make these but am unsure of that one part
Hey Mary! Thank you for your note. That’s 21 dates (thank you for pointing that out :o ) I hope you enjoy these little bites!
these look so great! they are SO healthy and I love bit sized things! and I really like all the spices used!
I think you’d really like these Michelle! They’re a delicious snack, especially this time of year!
these look fab! we have a massive bag of kasha too, so will need to give these a try! pinned!
Hi there Adrian! Thanks for stopping by! Time to start whittling down that kasha bag! Thank you for your pin!
Tell me, how is there is so much perfection in one little bite?! So yummy Traci!
Hi Tash! :D Thank you! I hope you enjoy them!
These look amazing! They look like something I could turn into a gift….if I didn’t eat them all first! lol
Thank you, Rachel! I think these would make a great gift. Not quite a truffle, but decadent in their own right! I like your idea!
Love everything with pumpkin and just recently discovered Kasha, so this will be perfect for me I’m sure. Beautiful photos!
Hi Marija! I just recently discovered Kasha too! :D It’s good stuff, eh? Thanks for stopping by!
You are still such a good teacher! Thank you for the lesson on pollination, which I remember you teaching great lessons about, too! I wish I could make these in the office today!
Awww.. Lynne, thank you. :) Your office mates would love you!
these look delish!!
Hi Melissa! Thank you and thanks for stopping by!
These look scrumptious! I haven’t tried kasha before so I will have to look out for it the next time I go shopping!!
Keep your eye out for boxed kasha too as I’ve seen them on the ‘health food isle’ at stores too. Thanks for stopping by Jamila!
Yep, I would eat… Ohhhh about 20 of these, NO JOKE!
Then, GiGi, I recommend a double batch for you! :D Thanks for stopping by!
I had no idea vanilla has to be hand-pollinated. I bought a commercial version of these (not pumpkin or kasha–just little energy bites) just tonight and thought surely I could make my own. I was right! These sound delicious. I’ve never purchased or eaten pepitas so this will be a first for me.
Thanks for stopping by, Shannon! I hope you enjoy these!
I’ve only recently discovered energy bites, and I have only made one version myself (Almond Joy) but I’m going to have to add this to the list!
Ummmm Almond Joy bites sounds fantastic! I’ll have to investigate that! Thanks for stopping by, Kelly!
Oooh, I avoided all things pumpkin during October, but these look delicious! I can’t wait to try this.
Ooooohhhh go for the pumpkin Cher!!
I just started eating gluten free and I love this recipe. Thank you!
Hi Dani! You are most welcome! Congrats on your new lifestyle… changes can be challenging. Good for you for following your needs! Thanks for stopping by!
Every time I stop by your blog, I wonder how to get invited over for dinner, seriously. :)
Awh, thanks, Skye. Let me know when you make your way to Seattle! :D
Thanks, Erin for your kindness. So glad you stopped by! :D
Oooohhh this looks amazing! Thanks for sharing :)
Hi Lisa! Thanks so much for coming by!
oh wow, I had no idea that most vanilla was hand pollinated, how interesting! I’m a big lover of vanilla too, I’ve always preferred it over chocolate. I’ve been seriously slacking on the pumpkin lately, but I haven’t stopped thinking about your beautiful homemade pumpkin puree since you posted it! I really need to start roasting my own! I love these little energy bites! When I’m starving I usually grab for something quick and unhealthy, so it would be great to have some of these delicous bites around to distract me with :)
Izzy… go get a sugar pie pumpkin and whip out that puree! You’ll appreciate the results… seriously! You’ll be like ‘that was easy!’ LOL grabbing something unhealthy. It’s so easy to do. But once you start keeping better snacks stocked… the grab n go becomes so much healthier.
Hi again, Traci! I just nominated you for the Liebster Award – check out the details in my most recent post! :)
Oh wow, Julia! I am honored. Thank you! I’ll head over and check out the details! :D
Dates, pumpkin, vanilla and all those delicious spices? What a wonderful combination! These look like such a treat, yet they are healthy – well done, Traci! And all that information about vanilla is so interesting. Vanilla is one of my favorite flavors too, and sometimes I think it doesn’t get the appreciation it deserves!
Thanks, Julia! Who knew about Vanilla, right? It’s good to know where our food comes from and the work that goes into it.
I’ve recently discovered how much I like energy bites and definitely have to try these! Very delicious and healthy, they look beautiful! Great info on vanilla and nice step by step pictures. Pinned!
Hi Mira! Yeah, aren’t energy bites great?! I just found another I’ll be trying soon! They are so delicious and packed full of good stuff! The best! Thanks for your pin, too!
These look so delicious! I like pumpkin a lot so these are something I am excited to try!
Hi Alicia! Thanks for stopping by! I hope you enjoy the recipe!
These look like trouble – since I wouldn’t be able to stop eating them :). Traci – your photos are gorgeous! Have a great Halloween!
Thanks so much for your encouragement, Geraldine! Yeah, I had to monitor my fridge visits with these. But what I really like about them is they accomplish the sweet tooth thing as well as the hunger pangs.. Good to take on a long hike, too! :D
Oh its like pumpkin pie in a little ball! Yum! I’ve never tried kasha before, but I’ve heard so much about it. This looks like a great way to incorporate it into dishes.
Your photos are beautiful! :)
Hi Kate! You’ve got it! Pie in a ball with a bit of crunch. Now go get some Kasha! You’d appreciate it!! : D
dumb question….you cook the kasha first, right? altho it looks uncooked…
I think it’s a great question Margaret! In fact, when I first discovered Kasha, I wasn’t sure if eating it uncooked was the way to eat it or not. For this recipe, the Kasha is used straight as is. No cooking. Although kasha is toasted buckwheat so it’s already ‘cooked’! : ) If you want a hot porridge, you can cook it further. Mmmmm that sounds good! Thanks for stopping by!!
These look delicious! Gorgeous photography, too!
Awwh, thank you Sarah. : )