Blueberry, Pumpkin and Sunflower Seed Bites

5 from 1 vote

Blueberry, Pumpkin and Sunflower Seed Bites

These crunchy and delicious bites made with pumpkin and sunflower seeds are simple, healthy and satisfying! Containing minimal ingredients, these vegan friendly pumpkin seed clusters are free from gluten, nuts, dairy, artificial colours and flavours- and they deliver a powerhouse of nutrients, making them the perfect healthy snack or lunchbox treat.

Prep Time10

Cook Time0

Setting Time30

Total Time40

Course: lunchbox, Snack

Cuisine: Australian

Servings:

Calories: 246kcal

Author: Andrea Geddes

Ingredients

2 cups pumpkin seeds pepitas
1 cup sunflower seeds
6 tbsp sesame seeds
¼ cup linseed meal also called flaxseed meal
½ cup dried blueberries or currants or other dried fruit
⅓ cup rice malt syrup
1-2 tbsp coconut oil
5 tbsp raw sugar
pinch of salt

Metric - US Customary

Instructions

Prepare a large, flat slice tin with a layer of baking paper.
Optional- place the pumpkin seeds, sunflower seeds and sesame seeds into a medium pot or pan and lightly toast the seeds, stirring over low heat, for 2-3 minutes until lightly browned. This step is optional, but recommended!
Place the toasted seeds into a mixing bowl and add the linseed (flaxseed) meal and dried blueberries and stir to combine.
In the same saucepan that you toasted the seeds in, place the rice malt syrup, coconut oil and sugar and stir over low heat until the mixture comes together and starts to simmer. Once the mixture becomes foamy and the sugar is dissolved, remove from the heat and immediately pour over the seed mixture.
Mix until combined and press the seed mixture into the prepared slice tray. This does not need to be neat, as once the slice has set it will be broken or cut into pieces.
Refrigerate until set and firm (at least 30 minutes). Once set, the slice can be cut or broken into bite sized pieces.

Notes

Storage - These healthy bites can be made ahead and stored in the fridge for up to 7 days. You can even pop them in the freezer for up to 3 months. To freeze, place the pieces in a single layer into a lined, airtight container. They will thaw at room temperature and can be placed straight from the freezer into lunchboxes.
Adapt to suit your taste – seeds are incredibly versatile and can be added or swapped to suit! Swap in hemp seeds, chia seeds or any of your favourite seeds.
Make in bulk – this recipe makes about 5-6 cups of seed bites. You can easily multiply the recipe to make more and store it in the freezer for convenient snacking.
Linseed meal – linseed meal can be found in most supermarkets and health food stores. You can swap it for hemps seeds, other seeds of choice or LSA (linseed, sunflower and almond) mix, but be mindful that the bites will then include nuts.
Raw sugar – is used to bind the bites together. There is minimal sugar used and I recommend keeping it in the recipe, but it can be skipped if needed. Just keep in mind that the bites will be more crumbly and won’t hold together as well!
Dried blueberries – I used dried blueberries in this recipe for a burst of sweetness. In Australia, I purchase them from Aldi and have also seen them in other supermarkets and grocers. If you can’t find any, you can swap them for currants or even chop up your favourite dried fruits.
Coconut oil – I used a little coconut oil with the sugar and rice malt syrup. If you don’t like the taste, it can be left out.

Nutrition