Canada’s food guide

Oat and pumpkin no-bake bites

These oat and pumpkin no-bake bites are the perfect snack for on the go, busy days, or lunch kits. With only a few ingredients needed to prepare these, they will surely become a family favourite!

Prep time: 10 minutes (this does not include freezing for 1 hour)
Cook time: 0 minute
Servings: 18 (makes 36 bites)

  • 750 mL (3 cups) rolled oats
  • 250 mL (1 cup) pure pumpkin puree
  • 250 mL (1 cup) natural almond  or peanut butter or non-nut alternative
  • 125 mL (½ cup) maple syrup
  • 5 mL (1 tsp) cinnamon
  • 7 mL (½ tbsp) vanilla
  1. In a large bowl, add all ingredients and mix well. 
  2. Using a tablespoon, pour mixture in your hand to form 1-inch balls and place on a baking sheet.
  3. Cover and freeze for one hour before eating!


  • If you don’t have pumpkin puree on hand or don’t like it, try 1 cup of ripe mashed bananas instead.
  • Try adding ½ cup of unsalted chopped nuts, hemp seeds, chia seeds or unsweetened coconut flakes.    
  • Kids can help mix ingredients and form 1-inch balls to freeze.
  • Get creative! Have fun making different shapes. Try: hearts, snowmen, stars, happy faces, etc.
  • If the mixture is too dry, try adding more nut butter. If the mixture is too wet, try adding more oats.
  • Refrigerate extras for up to 7 days or freeze for up to 3 months.