Dietitian Shares Her ‘Perfect Fall Snack’ With 7 Grams of Plant Protein per Serving

One of the most delicious ways to enjoy warm fall flavors is also one of the most nutritious. With plant-based protein, fiber and omega-3s, this dietitian-approved recipe is a tasty, energizing treat with major health benefits.This filling, energizing recipe is a favorite of Natalie Rizzo, registered dietitian and TODAY nutrition editor. She recommends grabbing some before a workout or as a sweet treat after a meal.Nutrition Tip of the Day: Try This No-Bake Fall Snack to Get More Plant-Based ProteinRizzo’s No-Bake Apple Spiced Energy Bites are a delicious autumnal snack that packs plant protein, fiber and more into a small, tasty package.“As a dietitian, I’m always looking for satisfying snacks that are easy to make and keep me full until my next meal,” she says. “These apple-spiced energy bites check all those boxes, and they’re the perfect fall snack.”In this snack, you’ll find oats, almond butter, apple chips, dates and delicious spices. But the starting ingredient is hemp seeds, Rizzo says, which are small but mighty. Why It Matters“Each bite offers a balance of nutrients,” Rizzo says. The oats provide complex carbohydrates and fiber, both of which support digestion and give you some lasting energy. “The almond butter adds plant-based protein and heart-healthy unsaturated fats,” she continues, “while the dates and dried apples provide natural sweetness and additional fiber.”Then there’s the hemp seeds, which provide more healthy fats and are a plant protein powerhouse. A 3-tablespoon serving of hemp seeds contains nearly 10 grams of protein, making them one of the top high-protein seeds. And a serving of Rizzo’s energy bites (3 pieces) will net you 7 grams of plant-based protein.Together, these nutrients will keep you feeling full, satisfied and energized. They’re perfect for a quick snack, an evening treat or a pre- or post-workout bite.How to Get StartedTo make Rizzo’s no-bake energy bites, you’ll just need a few ingredients, a food processor, a mixing bowl and a little patience. You’ll start by blitzing apple chips, oats, dates and almond butter in the food processor. Then you’ll add the hemp seeds and your spices to the mixture and form them into balls. The mixture comes together in about 10 minutes, and the energy bites will firm up after about an hour in the fridge. Check out the full recipe here:TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.