Mocha Energy Bites

Makes: 20 Balls                               Prep Time: 15 mins


  • 1 ½ cups of oats
  • ½ cup of cashews
  • 10-12 Medjool dates
  • ½ cup desiccated coconut
  • 2 tbsp of cocoa or cacao
  • 2-3 tbsp of instant coffee powder* (we have a thing for using hazelnut flavoured for this recipe!)
  • 1/3 cup of honey or maple syrup
  • 1 tsp of vanilla extract/essence
  • Optional: 1/3 cup of dark choc chips or cacao nibs


  1. Place all ingredients in a food processor and blitz until the nuts are crushed, and the mix forms a dough.
  2. Roll dough into teaspoon sized balls and then coat with coconut if preferred.
  3. Place bite-sized balls in a sealed container and store in the fridge or freezer.
  4. Simply take the balls out as needed for training and stash in a small sandwich bag for easy access on a ride or run.

Our Mocha Energy Bites are designed for fuelling. You will see the recipe differs in many ways to the traditional bliss ball or protein ball, as our goal is instead focused on energy during a ride or run. So, if you are after a more filling snack with higher protein – these bites are not what you should be making!

By basing the balls on more carbohydrate focused foods, we have been able to achieve 15g of carbohydrate per ball. This is coming primarily from the oats, dates and honey/syrup. For long aerobic sessions in the off-season, achieving a carbohydrate intake of ~40-60g per hour is sufficient. We then aim to increase this in the lead up to a key event.

So to achieve the goal 40-60g per hour, you could easily team up these energy bites with banana and a small amount of sports drink – sorted!

As for the caffeine, this is an optional extra and not something you may feel you need to train with all the time. Caffeine allows us to work at a higher energy rate with a lower percieved exertion – ie. it makes your training feel easier! So this can be super handy in endurance rides or at times where quality intermittent efforts are expected. Caffeine can be taken as one bigger dose, or spread evenly over a session in smaller doses. A smaller dose of 30-40mg is perfect, so this is what we have aimed for with the 2 tbsp of coffee in this recipe.

To store for a good couple of months (if they last that long!), stash them in the freezer. They are still edible when frozen, but will easily be softer by the time you need them during your training session. Keeping them in the freezer also keeps them out of sight – so they definitely last a lot longer in our house out of the hands of my hubby!

Enjoy 🙂



Alicia Edge

Alicia is an Advanced Sports Dietitian with an online sports nutrition business, Compeat Nutrition. She is also a mum and triathlete, so advice extends beyond the basics and is instead focused on providing effective and achievable nutrition for both training and racing.

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