Yum

The flavors of fall are alive in these simple snack bites that are made from pumpkin, pecan, nut butter, oats, a touch of maple syrup and pumpkin pie spice.  Perfect for popping post workout or on the go!

Pumpkin Pecan Bites from Treble in the Kitchen low FODMAP, gluten free, dairy free, vegan

I’ve mentioned before that I am totally a pumpkin lover…I think most people are this time of year, right?  But I’m also a snack bite/snack ball (whichever name you prefer) lover!

I eat a snack almost every day, but I don’t consider myself a big “snacker.”

Just listen…

Pumpkin Pecan Bites from Treble in the Kitchen low FODMAP, gluten free, dairy free, vegan

I don’t find myself sitting and just noshing on things to nosh on things (unless it’s popcorn and I’m watching a movie!)…I like to have a couple of bite s when I am hungry between lunch and dinner or before a workout and call it a day.

What kind of snacker are you?

Pumpkin Pecan Bites from Treble in the Kitchen low FODMAP, gluten free, dairy free, vegan

I log these bites because the are seasonal and so simple to make.  Just mix oats, canned pumpkin puree, nut butter, chopped pecans, maple syrup, and pumpkin pie spice in a bowl then roll the “dough” into bite sized morsels, freeze and you are good to go!

Check out the video!

Couldn’t be any easier.

Pumpkin Pecan Bites from Treble in the Kitchen low FODMAP, gluten free, dairy free, vegan

The flavor of these little bites is reminiscent of pumpkin pie with the sweetness and pumpkin pie spice, but the addition of the oats and pecans give these balls a texture and flavor that is much less sweet than the actual dessert.

Pumpkin Pecan Snack Bites - the perfect little make-ahead snacking morsel #lowFODMAP Click To Tweet

A note about low FODMAP or other dietary concerns:  these bites are gluten free (if you use certified gluten free oats), dairy free, vegan, and low FODMAP.  The FODMAP content has not been tested in this recipe but the oats are under the 1/4 cup recommended serving and the pumpkin is under the 1/2 cup recommended serving.  As always listen to your body! 🙂

If you try these Pumpkin Pecan Snack Bites let me know! Leave a comment and tag your photo #trebleinthekitchen on Instagram.

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Pumpkin Pecan Snack Bites from Treble in the Kitchen low FODMAP, gluten free, dairy free, vegan

Pumpkin Pecan Snack Bites


  • Author: Tara | Treble in the Kitchen
  • Prep Time: 10 mins
  • Total Time: 10 mins
  • Yield: 32 bites 1x

Description

The flavors of fall are alive in these simple bites that are made from pumpkin, pecan, nut butter, oats, a touch of maple syrup and pumpkin pie spice. Perfect for popping post workout or on the go!


Scale

Ingredients

  • 1 cup oats (certified gluten free if necessary)
  • 1/2 cup pumpkin puree
  • 1/4 cup peanut butter (almond butter or any other nut butter will work here)
  • 1/4 cup chopped pecans, unsalted
  • 2 Tbsp maple syrup
  • 2 tsp pumpkin pie spice

Instructions

  1. Line a sheet pan with parchment paper.
  2. Combine all ingredients in a large bowl and stir until combined.
  3. Roll into small balls and place on prepared sheet pan.
  4. Freeze for 30 minutes. Then, remove from freezer and store in a zipper bag or in a sealable container.
  5. Store in the freezer.

Notes

This recipe has not been tested for FODMAP content, but ingredients are used in amounts compliant with the Monash University App and guidelines. Please eat the foods that make you feel your best!

  • Category: snack, low FODMAP, gluten free, dairy free, vegan
  • Cuisine: snack, bite

Nutrition

  • Serving Size: 2 bites
  • Calories: 86
  • Sugar: 2 g
  • Sodium: 14 mg
  • Fat: 4 g
  • Carbohydrates: 10 g
  • Protein: 2 g

Pumpkin Pecan Snack Bites from Treble in the Kitchen low FODMAP, gluten free, dairy free, vegan

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Question of the Day:

  • What kind of snacker are you?  Do you like to have a bowl of something to nosh on, do you snack on bits throughout the day, or do you like a one bite snack so you can move on?

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  1. I also usually have a small snack in between lunch and dinner, but try to make sure it’s small enough that I don’t spoil my dinner! What brand of pumpkin purée do you use? Do you get an organic/all natural kind?

    • I honestly use the brand of wherever I’m shopping. Last week, I used the Sprouts organic brand and this week I will probably purchase the Trader Joe’s brand 🙂 I also use Libby’s too. I don’t have a preference. Do you?

  2. Yum! These look so good!! I love maple syrup as a sweetener! I am so happy fall has arrived and it is time for pumpkin everything!! I love to snack. I have 2-3 snacks a day with smaller meals. It tricks my mind so I can eat more often. 🙂

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