Samah Dada

No-Bake Sunflower Caramel Bites

If you’ve been here before, you know this about me: I love to snack. I am a chronic snacker and hey, I am not afraid to admit it. Sometimes when you’re on the go, it can be so hard to find healthy snacks that actually taste good. I feel you, I’ve been there. And that’s exactly where my Chewy Sunflower Caramel Bites come in! Not only are these gems gluten-free and vegan, but they are also nut-free AND coconut-free! Perfect for snacking on with your morning beverage of choice, grabbing before a workout, or giving to your kids – especially because they are allergy-friendly.

I’ve realized how absolutely tough it is to find a gluten-free snack that is also nut-free, which is why I knew I wanted to create a snack that checks all of the boxes – and these bites do just that! The only sweetener in this entire recipe is medjool dates, which combined with the sunflower butter create this chewy, caramel taste (you feel me on the name now?) that is completely unparalleled. Along with some chia seeds (hello fiber) and gluten-free rolled oats, these bites can be made with just a few delicious, good-for-you ingredients. Because sometimes less IS actually more.


  • 1/2 cup sunflower butter
  • 7 medjool dates
  • 1/3 cup gluten-free rolled oats
  • 1 tbsp chia seeds
  • 1/2 tsp vanilla extract
  1. Line a plate or half sheet with parchment or wax paper.
  2. In a food processor or high speed blender, toss in gluten-free rolled oats.
  3. Pulse oats for a few seconds, to create a bit of a “flour,” but be not to pulverize completely or too finely, as we want to retain some texture!
  4. Pit the medjool dates and add them to your processor or blender, along with the sunflower butter, chia seeds, and vanilla extract. This is a nut-free recipe as written using sunflower butter, however feel free to substitute almond or peanut butter instead if that’s what you have available. Just note that if using peanut or almond butter, it would of course, no longer be a nut-free recipe (but you already knew that)!
  5. Process or blend all ingredients in your processor or high-speed blender. You may have to scrape down the sides of the blender to ensure that everything is fully incorporated. Process/blend until a sticky dough is achieved.
  6. The dough should be thick, sticky, and have lots of texture! Form into balls, using 1-2 tablespoons of the mixture, and place on the prepared plate or tray.
  7. Transfer the bites to the fridge for 30-40 minutes until they firm up.
  8. Store in fridge for up to a week (if they last that long)!

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