During the run
Salted date-oat bites
Small, soft bites made with dates and oats for runners who prefer real-food fuel.
- Prep
- 15 minutes
- Total
- 15 minutes
- Yield
- 12 small bites
Ingredients
What you need
- 1 cup (160 g) packed soft pitted dates
- 1/2 cup (45 g) quick oats
- 1 tablespoon maple syrup
- 1 tablespoon water, plus more as needed
- 1/8 teaspoon fine table salt
Method
Make it
- Pulse the dates, oats, maple syrup, water, and salt in a food processor until the mixture clumps.
- Add water 1 teaspoon at a time only if the mixture will not hold together.
- Press firmly into 12 small, flat bites. Chill before packing.
Pack and keep
Storage
Refrigerate promptly in a sealed container and make only what you will use within a few days. Freeze extras rather than assuming a tested shelf life.
On the move
Wrap portions individually in parchment. Their fiber content may not suit every runner, so begin with a small amount on an easy run.
Estimated nutrition
Approximately 12–14 g carbohydrate per bite. The estimate varies with date size and added water.
Allergens
Oats may contact wheat unless certified gluten-free. Check all ingredient labels.
These storage notes are cautious guidance, not a tested shelf-life guarantee. Keep perishable food cold and follow USDA food-safety guidance when preparing and carrying it.