Fig & Walnut Energy Bites

GF V DF VG SF Oct 21, 2025

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If you're looking for healthy snacks, but not looking to be in a calorie deficit (i.e. maintain or gain weight) then these Fig & Walnut Energy Bites are the perfect snack for you. These nutrient dense balls contain heart healthy mono-unsaturated fats and omega 3 fatty acids from the walnuts, as well as some additional fiber and protein. The dried figs provide ample energy due to their high natural sugar content, helping to fuel your workouts, as well as fiber, which promotes satiety and digestion. Finally, the medium chain triglyceride (MCT) fats in the coconut help to stabilize blood sugar and boost insulin sensitivity, while still being burned for energy!

- 9 oz (255 g) Dried figs
- 2 cup (255 g) Walnuts
- 6 tbsp (45 g) Unsweetened coconut flakes
- 1 tbsp (8 g) Cinnamon

1. I've gone with walnuts here, but any nuts or seeds will work, such as almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pistachios, pumpkin seeds, sesame seeds, or sunflower seeds

2. Similarly, any unsweetened dried fruit will work, not just figs. I've used black mission figs here, but other good options are golden California figs, raisins, golden raisins, deglet noor dates, medjool dates, or prunes

3. Blend your nuts in a food processor for about 30 seconds, or until you have a coarse crumb

4. Remove the stems from the figs, and add to the food processor. Blend until fully chopped and combined

5. Add in the coconut flakes and cinnamon, and blend to fully combine. The dough should look slightly dry, but come together easily when molded into a ball. It should feel somewhat oily, like a raw cookie dough

6. Roll the mixture into balls (~19 g), and add to an airtight container. You should have 30 pieces. Store leftovers in the fridge or freezer

7. Alternatively, you can turn these into healthy Ohio Buckeyes (peanuts would be recommended in place of walnuts here) by coating them in melted chocolate! Either melt chocolate chips (regular or sugar free), or make your own homemade chocolate

https://www.poormanprotein.com/recipes/fig-walnut-energy-bites

Description

 If you're looking for healthy snacks, but not looking to be in a calorie deficit (i.e. maintain or gain weight) then these Fig & Walnut Energy Bites are the perfect snack for you. These nutrient dense balls contain heart healthy mono-unsaturated fats and omega 3 fatty acids from the walnuts, as well as some additional fiber and protein. The dried figs provide ample energy due to their high natural sugar content, helping to fuel your workouts, as well as fiber, which promotes satiety and digestion. Finally, the medium chain triglyceride (MCT) fats in the coconut help to stabilize blood sugar and boost insulin sensitivity, while still being burned for energy!

Time

Prep Time:

10 minutes

Total Time:

10 minutes

Cost

Total Cost:

Cost per Serving:

$0.30

Ingredients

Serving(s)

9 oz Dried figs
2 cup Walnuts
6 tbsp Unsweetened coconut flakes
1 tbsp Cinnamon

Instructions

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Pictures: Shown

1. I've gone with walnuts here, but any nuts or seeds will work, such as almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pistachios, pumpkin seeds, sesame seeds, or sunflower seeds


2. Similarly, any unsweetened dried fruit will work, not just figs. I've used black mission figs here, but other good options are golden California figs, raisins, golden raisins, deglet noor dates, medjool dates, or prunes


3. Blend your nuts in a food processor for about 30 seconds, or until you have a coarse crumb



4. Remove the stems from the figs, and add to the food processor. Blend until fully chopped and combined



5. Add in the coconut flakes and cinnamon, and blend to fully combine. The dough should look slightly dry, but come together easily when molded into a ball. It should feel somewhat oily, like a raw cookie dough



6. Roll the mixture into balls (~19 g), and add to an airtight container. You should have 30 pieces. Store leftovers in the fridge or freezer



7. Alternatively, you can turn these into healthy Ohio Buckeyes (peanuts would be recommended in place of walnuts here) by coating them in melted chocolate! Either melt chocolate chips (regular or sugar free), or make your own homemade chocolate

Nutrition Facts

------------------------------------------

Servings: 30

Serving Size: 1 ball (19 g)
Calories: 91

------------------------------------------
Total Fat: 6.7g (9 %)
 Saturated Fat: 1.5g (7 %)
 Polyunsaturated Fat: 4.1g
 Monounsaturated Fat: 0.8g
Cholesterol: 0mg (0 %)
Sodium: 2mg (0 %)
Total Carbohydrate: 7.3g (3 %)
 Fiber: 1.8g (6 %)
 Net Carbs: 5.5g
 Total Sugar: 4.5g
Protein: 1.7g (3 %)

------------------------------------------
Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 25mg (2 %)
Iron: 0.52mg (3 %)
Magnesium: 20mg (5 %)
Potassium: 107mg (2 %)

------------------------------------------

Glycemic Index

:

49.3

Glycemic Load

:

3.6

Sources of Inspiration

https://www.nestandglow.com/healthy-recipes/fig-and-walnut-energy-balls

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