Protein Fuel Bites

Protein Fuel Bites

All of us are on the go and the need for healthy snack options to keep your body fueled right throughout the day is key.  I am often looking for bite-sized snacks to make that my kids will love too and stumbled across some vegetarian Mollie Katzen inspiration recently.  I bring you a tofu-nut bite sized snack that can easily be transformed into a meal.

Healthy Bite Sized Snacks
Healthy bite-sized snacks & Vegetarian friendly, too!

This recipe will make 24-32 little balls depending on how small you make them giving you options for the week ahead and a little leeway for your meal planning.   Make on the weekend to have an easy & healthy snack to reach for.  Or, use some for a more substantial meal such as  pasta & sauce or even simply with steamed vegetables and a nice miso sauce. These fuel bites are a simple and versatile solution to have on hand and kids love them!    

Make a batch on Sunday for the week ahead!
Make a batch on Sunday for the week ahead!


What you'll need

  • ½ cup uncooked brown rice
  • 1 cup water
  • 2 tablespoons soy sauce
  • 2 tablespoons honey
  • ½ pound firm tofu, mashed
  • ½ cup almonds and or walnuts, finely chopped
  • ½ cup fine bread crumbs (and or mixed with panko bread crumbs)
  • salt to taste

Prep + Bake

  1. Cook the rice according to package directions while letting cook a little longer to ensure the rice is very soft and maybe even mushy.
  2. Preheat the oven to 350 degrees F and place a sheet of parchment paper on top of a baking sheet.
  3. Place the soy sauce, honey and half the mashed tofu in a very strong blender, or food processor, and add about ¾ of the cooked rice.  Blend ingredients into a thick paste.
  4. Place the remaining tofu in a medium-sized bowl.  Add the blended mixture, along with the nuts, bread crumbs, and remaining rice and mix.  Add salt to taste.
  5. Using your hands, form the batter into about 1-inch size balls and line on your parchment lined baking sheet.
  6. Bake for about 30 minutes and serve warm. Feel free to dip bites in a little honey or yogurt & ENJOY!


Makes 24-32 fuel bites

Share your creations with us by tagging #mixmytable

Author:  Jennifer Kuhar

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