No Bake Chocolate Peanut Butter Breakfast Bites (GF/DF/V)
These delicious Chocolate Peanut Butter Breakfast Bites were created after one particular morning when I was running late to take my daughter to school. She asked for breakfast and I yelled at her. Think about that. I yelled at her for wanting breakfast before school. Not my finest moment as a mom. But it did make me stop and think later that I really need to have a “grab and go” breakfast for mornings that are rushed. Obviously it was not my daughter’s fault that I didn’t manage my time well that morning.
So later that day, I decided to make a big batch of energy bites that were both loaded in flavor and nutrients. Because we mostly eat them for breakfast, I call them breakfast bites.
These little bites only take about 5 minutes to put together, but taste better cold and stored in the fridge so make them at least a few hours ahead of time (the day before is better.) They will last a week in the fridge. Or you could even make a double batch and throw half in the freezer, then just move them to the fridge when you need to restock. Problem solved.
I used peanut butter and gluten free oats as the base but any nut butter would work. For sweetness, I used honey but any natural sweetener would be fine. For a nutrient boost, I threw in a few tablespoons of both chia and hemp seeds.
I added cacao and a few squares of an 85% dark chocolate bar. Use a high quality chocolate that is 70% or higher to drizzle over the top (which makes them irresistible to children). To learn about the amazing health benefits of chocolate and check out the brands I recommend, go here.
And to really pump up the nutrient profile of this snack, I added collagen powder.
Collagen has a lot of hype these day but have you ever stopped to wonder why?
Collagen is the most abundant protein in our body. It is responsible for healthy muscle mass, strong bones and joints and youthful skin. But as we age, we begin to make less and less collagen which is why ingesting a collagen supplement is really a good idea.
There are a lot of types of collagen out there. One with a diverse amino acid profile is really important. If you are not vegan, bovine is the way to go as it has been shown to be the most effective. That being said, marine collagen has been shown to be more bio available so it’s also a good choice. Make sure it comes from high quality sources (grass fed cattle or wild caught fish) Bonus points if it’s hydrolyzed, which means it has been broken down and is much easier for your body to absorb it.
Furthermore, make sure your supplement does not contain magnesium stearate which is toxic or titanium dioxide which can compromise your immune system.
Summary of The Benefits of Collagen
- Can strengthen your immune system
- Aides in energy production
- Assists the body in detoxification
- Improves digestion and boosts gut health
- Directly repairs joints, tendons, cartilage, skin, nails, hair and organs
- Promotes skin elasticity (aka less wrinkles, sagging skin and cellulite)
- Helps encourage muscle mass
- Does not spike blood sugar like other protein sources
Types of Collagen
There are 5 types of collagen. Each one is responsible for different things in our body. Ever notice how some supplement brands have I and II while other types have I and III? How do you know if it’s right for you?
Type I Collagen
If you are looking for skin, hair and nail related benefits, type 1 collagen is your go to. It will help ward off aging, stretching and thinning of the skin. There are some studies to suggest marine collagen is best for this as it is more bioavailable than bovine or chicken collagen.
Type II Collagen
Mainly sourced from chickens, this collagen is responsible for immune and joint health. One study found taking type 2 collagen improved inflammatory joint conditions and joint pain.
Type III Collagen
This type of collagen is responsible for cardiovascular health. It is known to help form and repair arterial walls.
Types V and X
These types are not found as abundantly in the body, however, they still have important functions. Type V assists with the formation of cell membranes and type X assists in bone formation.
What Collagen is Right For Me?
Honestly, just get a good quality sourced collagen powder that doesn’t have any contaminants or additives and you should be good to go. I go for a wide variety of amino acids and sources. You’ll see me use Truvani Wild Caught Marine Collagen, Primal Kitchen Collagen Fuel (tastes amazing) and Ancient Nutrition Multi Collagen Protein (multi-sourced). If you have a specific issue you are trying to improve, see types above for a guide.
Now for the good stuff. A simple breakfast you can feel good about!
Chocolate Peanut Butter No Bake Breakfast Bites
- 1 1/3 cup peanut butter
- 1 cup gluten free oats
- 2 scoops collagen powder If vegan, Sunwarrior has a good one. Otherwise I use Primal Kitchen / Ancient Nutrition.
- 2 tbs organic cacao
- 2 tbs chia seeds
- 2 tbs hemp seeds
- 3 tbs honey or maple syrup
- 1/4 cup coconut sugar for rolling
- 3 squares dark chocolate, melted to drizzle
- In a large bowl, mix all ingredients EXCEPT coconut sugar and melted dark chocolate.
- Using a melon ball scooper (or a spoon), scoop out by about 2tbs and roll into a ball. Roll in a small bowl full of coconut sugar. Place on a plate or dish lined with parchment.
- Melt some chocolate. Drizzle over the top. Put in the fridge to harden for an hour or overnight.
Food and Nutrition Sciences. 2015. A Novel Enzymatic Method for Preparation and Characterization of Collagen Film from Swim Bladder of Fish Rohu (Labeo rohita)
International Journal of Clinical Pharmacology Research. 2002. Effects of orally administered undenatured type II collagen against arthritic inflammatory diseases: a mechanistic exploration.
Iranian Journal of Basic Medical Sciences. 2014. Immunohistochemical study of type III collagen expression during pre and post-natal rat skin morphogenesis.
Food and Function. 2019. Collagen peptides promote photoaging skin cell repair by activating the TGF-β/Smad pathway and depressing collagen degradation.