PB & J Bites {GF, Vegan}

4 ingredients and you’ve got yourself a bite-sized version of a childhood classic; Peanut Butter and Jelly Bites.


So remember I mentioned last week that I would update you about my coffee detox. Well, it’s day 9 and I’m still coffee free(probably not for much longer though). The first few days were…well…kinda rough. The first being the worst. I had a massive headache and my brain felt squishy. I went cold turkey(clearly wasn’t thinking) and I HIGHLY recommend you don’t do that to avoid or lessen the withdrawal effects. I suggest decreasing your amount of coffee by half from the previous day, and continue halfing your amount each day until you are no longer drinking that cup of joe.


Days 2-4 I had no headache or any other symptoms, except I did miss the taste. Big time. But…on the bright side, I did notice a lot of good things. My skin has far less blemishes (coffee does dehydrate by the way), my energy levels were WAYYYYY more stable, I wasn’t sluggish, and I didn’t have any blood sugar crashes or cravings.  Two thumbs up! It honestly wasn’t so tough to do and seeing what showed up for me was definately worth the little break;)


In the midst of my coffee detox I did a ton of baking and cooking with my new found extra energy.  And of course that’s where today’s recipe was birthed. I wanted something with minimal ingredients and I think I did the trick with this one.


The flavour combo sparked from two things: my love for peanut butter and growing up (well more like my twenties) peanut butter and jelly sandwiches were my Jam. I LOVED the sweet and salty combo.  Sometimes, I would even just mix the two on a spoon and eat it straight up. Gross maybe? Yummy for others? It was delicious back then and I’m sure it still is. Maybe I’ll have to try it out…..But for today we got a yummy bite-sized version instead.


The dates act as the jelly and well it’s pretty obvious the peanut butter as the peanut butter. I threw in some honey for a more even  consistency and the sea salt brings out the flavours. Feel free to add the vanilla extract for a little more oomph, but that’s totally up to you.

Now to the health goods. Dates contain an impressive source of  iron, which is awesome for boosting low iron levels. And unlike iron supplements, they don’t cause constipation, but instead help keep things trucking along smoothly.


Peanut butter delivers in many areas. The healthy fats and protein in peanut butter can help keep hunger at bay, supporting weight loss and decreasing those annoying cravings.  It’s also a great source of antioxidants, like vitamin E, which helps decrease  inflammation in the body.

These bites are peanut buttery, jammy, salty, sweet, no-bake, and simple! They’re also gluten-free, vegan(optional), refined sugar-free, and dairy free incase you have any sensitivities, intolerances or preferences. I got you 😉


PB & J Bites {GF, Vegan}

  • Prep Time: 10m
  • Cook Time: 10m
  • Total Time: 20m
  • Yield: 20-22 bites


  • 1 cup of pitted dates (medjool are preferred)
  • 1 cup of natural peanut butter
  • 3 tablespoons of honey
  • 1/4 teaspoon of sea salt
  • 2 teaspoons of vanilla extract(optional)


  1. Add all ingredients to a food processor and pulse until well combined.
  2. Pop the mixture into the fridge for about 5-10 minutes to firm up. Once ready, roll mixture into bite sized balls.
  3. Store balls in an airtight container. Use parchment paper to layer the container for each new row of balls, so that you can stack them on top of each other so they don't stick together.


  1. It's optional to soak dates in hot water for 10-20 minutes for easier blending.
  2. Can't do peanut butter? Feel free to swap in almond butter.
  3. No dates? Use figs or raisins instead.
  4. Vegan? Use maple syrup or agave instead of honey
  5. Balls are great for about 1-2 weeks in the freezer. If you let them sit out for a while, they do tend to soften up and melt.

So there you have it! A childhood favourite all in one bite. Enjoy these PB & J bites for an easy quick snack or nourishing treat. If you give these a go, please let me know. Rate it, post a comment, and tag a picture of your creation with #drrenata on Instagram I’d love to see your stuff!

See you next Wednesday!

With Love,

Dr. Renata xo



Leave a Comment