Health
5 Best Chewable Iron Supplements For Kids (Parent-Tested!)
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If you’re a parent with picky eaters in your household, you might be concerned that they’re not getting all of the nutrients they need. Or, if your children are vegetarian (like mine), you might be wondering if they’re getting enough iron through food alone. In this parent-friendly guide, I’ll review the best chewable iron supplements for kids, including pros, cons, what to look for when considering an iron supplement, and how to know if your child even needs one!
When my kids were infants, I didn’t worry too much about whether they were getting enough nutrients since they met their needs through a combination of breast milk, formula, and Vitamin D supplements! But once they became toddlers and started getting more picky, I began supplementing with a kids’ multivitamin to make sure they were getting all of the vitamins and minerals they needed.
But iron supplementation was always a tricky one: I didn’t want to overdose on iron, and many kids’ iron supplements had a lot of added sugars, fillers, colors, or flavors that I didn’t want to give to my own kids.
I first tried liquid iron supplements, which had a taste my kids didn’t love and I wanted to avoid gummy vitamins because they often weren’t vegetarian-friendly (due to the use of gelatin) and got stuck in my kids’ teeth. So I went out to find a chewable kids’ iron supplement that I could use instead!
And that was the inspiration behind my creating this guide to the best chewable iron supplements for kids.
Partnering with a dietitian and my team, I have researched all of the chewable kids’ iron supplements on the market today, drawing on medical recommendations for vitamins, digging deep into what experts say, scouring product information, reading hundreds of verified user reviews, and more. (You can find all of our research guides in my “Best for Kids” section on my site).
I have summarized all of our findings in this guide, sharing pros, cons, and what to consider when choosing an iron supplement for your child. Let’s get started!
A Disclaimer & How We Select Supplements
As a board-certified health coach and certified nutritionist, I support supplements that are rooted in science and are evidence-based. The FDA does not review dietary supplements for safety and effectiveness before they go to market, so I prioritize products that are third-party tested and certified by one of three independent third-party certifiers (USP, NSF, or ConsumerLab.com). This guide has also been medically reviewed and fact-checked by Christina Badaracco, MPH, RDN, LDN. (See my About Me page for more info about Christina.)
Though I may receive a commission (at no extra expense to you) if you purchase through some of the affiliate links provided, I only recommend products I’ve researched, evaluated, consulted experts on, and would feel comfortable giving to my kids or have taken myself.
As always, I only share products that are the highest quality and that can help you and your family the most. By purchasing any of these products from the links below, you help keep this blog running, so thanks for your support!
Large doses of vitamins can be harmful, and clarity around dosing is important, especially for kids. Always speak with a healthcare professional about your supplementation needs before adding a vitamin or another similar supplement to your or your child’s diet.
The information shared in this post is not a substitute for professional medical advice, diagnosis, or treatment. Never disregard or delay seeking professional medical advice because of something you read here. Always consult with your doctor to determine the proper administration and recommended dosage of vitamins.
All product prices are accurate at the time of this publication but are subject to change.
Do Kids Need Iron Supplements?
Iron is an important mineral for growth and development in kids, and all kids need iron in their diets (source). Kids under the age of 5 are most at risk for iron deficiency (source). Not getting enough iron can negatively impact brain development, behavior, cognition, and energy levels (source).
Kids who are getting enough iron-rich foods in their diet (such as in fortified grains, legumes, leafy green vegetables, and meats) and don’t have other health conditions may not need to supplement. However, kids who drink 24 oz of cow, goat, or soy milk per day, have restricted diets, don’t eat enough iron-rich foods, or have certain other health conditions may need an iron supplement (source).
If you are concerned that your child is iron-deficient, or your pediatrician has recommended an iron supplement, there are a few factors to consider. It’s important to choose an age-appropriate supplement with clean ingredients and with the correct dosing for kids (i.e., adult iron supplements contain too much iron and will result in overdosing). Note: talk to your pediatrician before giving your child an iron supplement as this type of supplement is typically not beneficial for kids with normal blood iron levels or infants on iron-fortified formula.
Iron Dosing For Kids By Age
I’ve added this list here for reference, so you can match it to the dose in each of the supplements below based on the age of your child. Be sure to ask your pediatrician about dosing as well before starting an iron supplement for your child. The amounts below are the recommended Daily Values by age (source).
- 0 to 6 months: 0.27 milligrams
- 7 to 12 months: 11 milligrams
- 1 to 3 years old: 7 milligrams
- 4 to 8 years old: 10 milligrams
- 9 to 13 years old: 8 milligrams
- 14 to 18 years (boys): 11 milligrams
- 14 to 18 years (girls): 15 milligrams
The Best Chewable Iron Supplements For Kids
Hiya Kids Daily Iron+
Hiya Kids Daily Iron+ is my best overall pick for a chewable iron supplement for kids! Hiya is one of my favorite vitamin brands overall, and while they already have a multivitamin, probiotic, and bedtime vitamin, their Iron+ is their newest addition and is a great complement to their multivitamin (which does not contain iron).
Their supplement uses a special form of iron (carbonyl iron) that is easier for kids to absorb and is gentler on their tummies, with vitamin C added to aid absorption. The Vitamin C used in Hiya is a whole-food-based Vitamin C (a mix of acerola cherry and sodium ascorbate), and acerola is one of the richest sources of Vitamin C (source). Some research has shown that Vitamin C from acerola is better absorbed than synthetic ascorbic acid (source).
It contains no added sugar, artificial dyes, or gummy fillers and is sweetened with natural ingredients. And it tastes great!! There is no metallic aftertaste—my kids absolutely loved it and happily eat it every day.
I also love how eco-friendly this brand is. When you order Hiya Kids Daily Iron+, you’ll get a refillable glass bottle (that your kids can decorate with an included sticker pack), and each month you’ll get a refill pouch delivered to your doorstep.
This chewable iron is suitable for kids age 2+ all the way through their teenage years, and is one of the highest quality options on the market today.
It’s also important to note that Hiya intentionally made their iron supplement separate from their multivitamin, because zinc and calcium can hinder the absorption of iron (source). For maximum iron absorption, Hiya suggests you give these to your kids two hours after a meal and not with their multivitamin.
Price: $30 (but you can get 50% off your first order and Hiya offers discounts for families with more than one child)
Where To Purchase: Hiya’s Website
Form: Chewable Tablets
Iron Type: Carbonyl iron
Dose: 7 mg
For Ages: 2 years and up
Recommended Use: 1 tablet, once per day
Third-Party Certified: Yes
Servings Per Container: 30 tablets / 30 servings
Other Ingredients: Vitamin C, Sweetener blend (mannitol, monk fruit extract), plant cellulose blend, coconut oil powder, vegetable stearic acid, natural flavors and color (beetroot), organic bamboo extract, vegetable magnesium stearate, citric acid
Designed for optimal absorption
Includes Vitamin C (a mix of acerola cherry and sodium ascorbate – a better-absorbed form of Vitamin C than ascorbic acid – see more details at the sources linked above)
Vegetarian and vegan-friendly
Reusable bottle with eco-friendly refills every month
Does include sugar alcohols (mannitol)
More expensive than some of the other options on this list
Renzo’s Iron Strong For Kids
Renzo’s Iron Supplements for Kids is another great option for a chewable kids iron supplement. Similar to Hiya’s, it uses carbonyl iron as its source of iron, which may be easier to absorb and have less side effects than other forms of iron (source). It also includes Vitamin C to enhance absorption.
It can be used for kids aged 2+ and is also sugar-free (but keep in mind that to achieve this, Renzo’s uses mannitol and monk fruit instead of added sugar). This chewable tablet basically dissolves in your child’s mouth and can be dissolved in water, juice, or smoothies, too.
Renzo’s states on their website that their vitamins are made in an NSF-certified facility and are tested by a third-party lab for purity. (Note: NSF-Certified is a National Sanitation Foundation (NSF) certification that signifies a food product meets the public health and safety standards set by the NSF – source). They also offer a money-back guarantee, so if your child doesn’t like it, you can contact them and they will offer you a refund.
Their iron supplement, similar to Hiya, is free of artificial flavors, colors, non-GMOs, and they are gluten-free and vegan.
Price: $17.99
Where To Purchase: Amazon, Walmart, Renzo’s website
Form: Chewable, dissolvable tablet
Iron Type: Carbonyl iron
Dose: 9 mg
For Ages: 2 years and up
Recommended Use: 1 tablet for kids under 4, 2 tablets for kids over 4; once per day
Third-Party Certified: Yes, according to Renzo’s website
Servings Per Container: 90 tablets / 45 servings for kids over 4, 90 servings for kids under 4
Other Ingredients: Vitamin C (as ascorbic acid), mannitol, natural flavor, magnesium vegetable stearate, and monk fruit extract
Vegan, gluten-free, allergen-free
Sugar-free, no artificial colors or flavors
Includes sugar alcohols (mannitol)
Some kids don’t like the taste (according to customer reviews)
Ascorbic acid is the form of Vitamin C used, a less optimal form of Vitamin C than the form used in Hiya
NutritiPure Kids Chewable Iron Supplement
NutritiPure Iron is a lesser-known brand, but they make meltable tablets that use carbonyl iron and are for kids aged 2+. Thanks to the meltable nature of their tablets, they’re very easy for kids (and especially toddlers) to take! And most of the customer reviews rave about how good they taste.
This is also one of the more affordable brands of iron, since each bottle has 90 tablets—coming to only $0.18 per tablet!
These iron supplements for kids are also free of any artificial colors or flavors and are sugar-free (but are sweetened with sugar alcohols).
Price: $16.82
Where To Purchase: Amazon
Form: Meltable tablets
Iron Type: Ferronyl/Elemental carbonyl iron powder
Dose: 9mg
For Ages: 2 years and up
Recommended Use: 1 tablet for kids under 4, 2 tablets for kids aged 4 and up
Third-Party Certified: Unclear from their website
Servings Per Container: 90 tablets per container / 45 servings for kids over 4, 90 servings for kids under 4
Other Ingredients: Mannitol, magnesium stearate, croscarmellose sodium, silicon dioxide, monk fruit extract, natural flavor
Absorbable form of iron, gentle on tummies
Vitamin C to aid absorption
Includes sugar alcohols (mannitol)
Ascorbic acid is the form of Vitamin C used, a less optimal form of Vitamin C than the form used in Hiya
According to reviews, some customers say the tablets don’t dissolve well
NovaFerrum Yay! Chewable Iron Supplement For Kids
NovaFerrum is a popular iron supplement for both kids and adults and has sold their liquid iron supplement for quite some time. They have recently released this chewable version for anyone who doesn’t like liquid or gummy vitamins!
Each batch of their supplements are third-party tested for heavy metals and their supplements use an easy-to-absorb form of iron that’s also gentle on digestion.
NovaFerrum was created by a parent who wanted to give his daughter an iron supplement that actually tasted good! Keep in mind though, that while these are sugar-free, this supplement uses a combination of mannitol, xylitol, and monk fruit to achieve that sweeter taste.
Also, this supplement can only be used for kids aged 4 and up, so it’s not appropriate for toddlers or younger kids.
Price: $17.55
Where To Purchase: Amazon, on Nova Ferrum’s website
Form: Chewable tablets
Type: Elemental iron (in polysaccharide complex)
Dose: 18mg per tablet
For Ages: 4 years and up
Recommended Use: 1 tablet per day
Third-Party Certified: Yes
Servings Per Container: 90 tablets / 90 servings
Other Ingredients: Mannitol, xylitol, vegetable fatty acids, natural flavor, magnesium stearate, monk fruit extract, silicone dioxide
Clinically proven to be safe, well-tolerated, and effective at raising iron levels. (JAMA June 13, 2017 Volume 317, Number 22)
Well-absorbed form of iron that’s less likely to cause nausea or digestive discomfort
Includes Vitamin C to enhance absorption
No artificial colors or flavors
Can’t be used for kids under age 4
Includes sugar alcohols (mannitol, xylitol)
Ascorbic acid is the form of Vitamin C used, a less optimal form of Vitamin C than the form used in Hiya
Does have 18mg of iron per tablet, which may be too much for some kids
The type of iron used may not be as effective as other forms (source – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5815003/)
VitaWorks Kids Chewable Iron
These chewable iron supplements come in a fruity orange flavor that kids seem to love (according to customer reviews) and include Vitamin C for enhanced absorption. They’re vegan, vegetarian, non-GMO, gluten-free, and dairy-free. They are also kosher, halal, and nut-free to accommodate as many diets as possible.
VitaWorks states that all of their supplements are backed with the endorsement of an acclaimed family doctor and that they do rigorous testing on their products. They are also made in a GMP-certified facility: GMP stands for “good manufacturing practice.” A GMP-certified facility ensures products made in that facility adhere to strict quality standards. GMP facilities are regulated by the FDA to minimize the risks involved in producing certain types of products, including supplements (source).
Keep in mind, this supplement uses ferrous fumarate, which is a form of iron that may have some side effects and may not be as easy to digest (source).
Price: $15.67
Where To Purchase: Amazon, Walmart
Form: Chewable tablets
Iron Type: Ferrous fumarate
Dose: 10mg iron in 2 tablets
For Ages: 2 years and up
Recommended Use: 2 tablets, once per day
Third-Party Certified: Unclear, VitaWorks does state that they test their products on their website
Servings Per Container: 60 tablets / 30 servings (2 tablets per serving)
Other Ingredients: Sugar, turmeric root (color), natural flavors, stearic acid, magnesium stearate, citric acid, and silica
Includes Vitamin C for enhanced absorption
Made in a GMP-certified facility
Doesn’t use carbonyl iron
Ascorbic acid is the form of Vitamin C used, a less optimal form of Vitamin C than the form used in Hiya
May not be 3rd party tested (we couldn’t verify this)
What Should You Look For In A Chewable Kids’ Iron Supplement?
- Third-Party Testing: This holds for all supplements, not just iron. It’s important to verify that the supplements you choose are tested by an independent third party to confirm that they are free of (or very low in) heavy metals and other contaminants. (You can often find this information in the Consumer Reports database or the Environment Working Group database).
- The type of iron matters. I prefer carbonyl iron (which is an elemental iron) for easier-to-digest versions that are more gentle on kids’ tummies. Ferrous, citrate, or sulfate forms may be less gentle for kids (source).
- Added Vitamin C, no calcium or magnesium. Vitamin C aids the absorption of non-heme iron found in most supplements, but calcium and magnesium can impair the absorption of iron (source – calcium, source – magnesium)
- Minimal added sugar: Ideally your supplement has less than 2 grams of added sugar per serving.
- Dosing. Make sure the supplement you choose contains the correct dose of iron based on your child’s age. You can find a helpful list of dosing by age here.
FAQs
There are a few cases in which you may want to consider giving your child an iron supplement (note: this list is not comprehensive, and serves more as common examples):
1) Your child has a diagnosed iron deficiency. Note: This would be diagnosed by your child’s pediatrician, so speak with them if you are concerned about iron deficiency.
2) Kids with limited diets (either picky eaters or kids who eat a diet low in iron; e.g., vegan or vegetarian).
3) Toddlers who drink too much milk (more than 24 ounces per day), which is concerning because the extra calcium can impair iron absorption (source).
4) Teens with heavy periods may be at risk of iron deficiency (source).
If your child has normal blood iron levels and normal ferritin levels (which is a marker of iron storage – read more about ferritin here), and/or your child eats a diet high in iron, it’s unlikely you’ll need an iron supplement. Your pediatrician or pediatric dietitian can best guide you on whether supplementation is necessary for your child or not.
Some symptoms include: low energy, tiredness, poor appetite, cold hands and feet, shortness of breath during exercise, brittle nails, and more (source).
Vitamin C, which can be consumed through the diet with foods such as citrus fruits, tomatoes, and potatoes, can enhance the absorption of non-heme iron (both from supplements or from plant-based foods as well) – source.
Using a more gentle form of iron (like carbonyl iron) can help make it easier to digest. Taking the supplement with or right after food, with vitamin C, or taking a smaller dose of iron can help minimize side effects like nausea, as well.
Final Thoughts
While not every kid will need a chewable iron supplement, the good news is that there are quite a few options that contain no added sweeteners — whether natural or nonnutritive, are vegan-friendly, and contain a form of iron that is both easy on kids’ tummies and easy to absorb. My top pick is Hiya Kids Daily Iron+—it’s a trustworthy brand that I use for my own kids, and my kids love it! I can vouch for the fact that it’s gentle on tummies and that it tastes great.
Remember that when considering supplementation, it’s always best to talk with your kid’s doctor or dietitian first. If their doctor recommends an iron supplement, then any of the options on this list could be a good choice for your family!
More Helpful Kids Supplement Guides!
Health
The Hazards and Blessings of Being Male: Embracing the Seven Challenges For a Successful Life
Although there have been infinite varieties of life forms that have evolved on Earth in the last 4 billion years, two life forms that are our male and female ancestors evolved a billion years ago. Here’s how this first sexual experience occurred according to cosmologist Dr. Brian Swimme and historian Dr. Thomas Berry in their book, The Universe Story.
The first male organism—they call him Tristan—and the first female organism—they call her Iseult—began life in the ancient oceans. Swimme and Berry describe their chance encounter this way:
“They were cast into the marine adventure, with its traumas of starvation and of predation. Able to nourish themselves but no longer capable of dividing into daughter cells, such primal living beings made their way through life until an almost certain death ended their 3-billion-year lineage.
A slight, an ever so slight, chance existed that a Tristan cell would come upon a corresponding Iseult cell.They would brush against each other, a contact similar to so many trillions of other encounters in their oceanic adventure. But with this one, something new would awaken. Something unsuspected and powerful and intelligent, as if they had drunk a magical elixir, would enter the flow of electricity through each organism.
Suddenly the very chemistry of their cell membranes would begin to change. Interactions evoked by newly functioning segments of her DNA would restructure the molecular web of Iseult’s skin, so that an act she had never experienced or planned for would begin to take place—Tristan entering her cell wholly.”
Of course no humans were there to record this original encounter, but we all have origin stories and this one resonates with me. Dates are never exact and change as more information is gathered. Here are some additional dates I found important in The Universe Story timeline:
- 12 billion years ago, the universe begins.
- 4 billion years ago life first emerges.
- 1 billion years ago sexual reproduction evolves.
- 216 million years ago the first mammals appear.
- 30 million years ago the first apes inhabit the earth.
- 2.6 million years ago the first humans appeared.
- 200,000 years ago Archaic Homo sapiens evolved.
- 10,600 years ago first settlements in the Middle East emerged and wheat and barley were cultivated.
Needless to say, we have a long evolutionary history to embrace. In their book, Solving Modern Problems with a Stone-Age Brain, Douglas T. Kenrick, PhD and David E. Lundberg-Kenrick describe seven evolutionary challenges we must all face and embrace. They offer a visual summary as a revision of Maslow’s original Hierarchy of Human Needs which they call The New Pyramid of Human Motives:
The Seven Challenges for a Successful Life
During the billion years of life, all organisms must embrace these challenges and they are particularly relevant beginning with our mammalian history. In their book, the Kenricks ask, “What are the fundamental problems of human existence?” They go on to share the results of their research.
“Together with a large team of researchers at more than 30 universities on five continents, we have been investigating the universal motivations faced by human beings around the globe.”
Here is a summary of their findings:
We must meet our basic physiological needs for shelter from the elements,
water, and food.
- Protect yourself from attackers and plunderers.
Given the scarcity of resources and the ever-present possibility of starvation, there has always been competition among different groups (most often the male members) for precious real estate and resources (including access to females).
As the Kenricks remind us. “Our ancestors were not rugged individualists.
They need to band together not only to protect themselves from bands of
marauding bad guys but also to accomplish most of the tasks of everyday life.”
Some people have always been more resourceful and clever than others and
some were more willing to bravely defend their groups against armed marauders.
Those resourceful and courageous individuals won higher status and gained
greater respect.
“From the perspective of evolution by natural selection,” say the Kenricks, “this
step is essential. Every one of our ancestors managed to attract at least one
person who wanted to make with them. Not everybody in the ancient world got
to reproduce, though, and a reasonable percentage of men went unmated.” This
fact, is of major importance when understanding male desires, fears, and
behavior.
From an evolutionary perspective, we not only have to find a mate who will have
sex with us, but we need to hold on to our mate long enough to have a child and
raise the child to maturity, so they can find a mate and continue the process.
- Care for your family members.
Unlike other animals, human males are much more involved with raising children, since human children require long-term care before they reach reproductive age.
Males and Females Are Alike and Also Different
Males and females are alike in that they must both successfully meet the seven challenges noted above. However, there are also significant evolutionary differences. These differences first came home to me when I first met psychologist David M. Buss and read his book, The Evolution of Desire: Strategies of Human Mating.
“If mating desires and other features of human psychology are products of our evolutionary history,” says Dr. Buss, “they should be found universally, not just in the United States.”
To test his theories, he conducted a five-year study working with collaborators from thirty-seven cultures located on six continents and five islands. All major racial groups, religious groups, and ethnic groups were represented. In all, his research team surveyed 10,047 persons world-wide.
Dr. Buss concluded that there are actually two human natures, one male, the other female. What do women really want? Buss found that the top three qualities that women look for in men are exactly the same as those things that men look for in women: Intelligence, kindness, and love. Then, what women want diverges from what men want.
“Women then look at a man’s ability to protect her and her children, his capacity to provide, and his willingness to make commitment to a relationship,” says Buss.
What do men really want?
“A man is drawn to youth and beauty,”
says Buss.
“This interest is not just a modern desire driven by advertising and male desire to control women [though advertisers take advantage of our evolutionary-driven desires]. It is a universal desire based on evolutionary pressures for reproductive success. Men who mated with women who were incapable of bearing children left no ancestors. Every man alive today is descended from men who did not make that mistake. Worldwide, men are drawn to younger women.”
Note: Just because we have these evolutionary-based desires does not mean we must act on them, that they are good for us, or will make us, or the partners we desire, happy. It also does not mean they are hard-wired into our biological makeup and can’t be changed. It does mean that we must take seriously our evolutionary-based desires and listen to the ancient “whisperings within” that pull us in certain directions.
The Hazards and Blessings of Gender-Specific Health
The ancient Roman philosopher, Virgil offers a simple truth to consider.
“The greatest wealth is health.”
A modern American medical doctor, Marianne J. Legato, M.D., world-renowned cardiologist and founder of The Foundation For Gender-Specific Medicine, says,
“The premature death of men is the most important—and neglected—health issue of our time.”
Although human males, as a group, occupy more positions of power in government and business than women, it has come at a price. This was first brought home to me by psychologist Herb Goldberg, in his book 1976, The Hazards of Being Male.
“The male has paid a heavy price for his masculine ‘privilege’ and power. He is out of touch with his emotions and his body. He is playing by the rules of the male game plan and with lemming-like purpose he is destroying himself—emotionally, psychologically and physically.”
In recent years we have learned a lot more about the realities of being male.
“If it’s true that men rule the world, it comes at a heavy cost,”
says Dr. Legato.
“From conception until death, men are inherently more fragile and vulnerable than women. In virtually every society today, men die first.”
Dr. Legato offers the following facts of life:
- The male fetus is less likely to survive the womb than the female.
- Boys are six weeks behind in developmental maturity at birth compared to girls.
- Men have four times the developmental disabilities of females.
- Men suffer more severely than women from seven of the ten most common infections that human experience [Including Covid-19].
- Men are likely to experience the first ravages of coronary artery disease in their mid-thirties, a full 15 or 20 years before women.
- Twice as many men die of heart disease, the leading cause of all deaths, than do women.
- Men die by suicide 4 times more than women.
- Murder and homicide are among the top four killers of men from the time they are born until heart disease and cancers begin to claim those who survive into middle age.
Accepting the realities of our own inherent weakness and vulnerabilities instead of trying to pretend we are masters of the universe is the first step we just take to begin our own healing and recovery.
I have been writing a series of articles on the Future of Men’s Mental Health. In Part 3, “Gender-Specific Healing and Man Therapy,” I explore my own healing journey and issues that address the unique problems faced by men and how the emerging field of Gender-Specific Healing and Men’s Health is a key to the future of health care. If you’d like more information about upcoming trainings, drop me an email to Jed@MenAlive.com and put “Gender-Specific Health Training” in the subject line.
Health
Healthy No-Bake Peanut Butter Bliss Balls
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.
My no-bake, healthy peanut butter bliss balls are loaded with creamy peanut butter and chocolate flavor, making them a hit with both kids and adults alike. Enjoy these as an on-the-go breakfast, wholesome snack, or healthy dessert alternative! They’re also dairy-free, vegan, gluten-free, and low in sugar, making them ideal for a variety of dietary preferences.
Indulge in my delicious no-bake peanut butter bliss balls, affectionately called “cookie dough bites” by my daughter. They taste like dessert, but are totally guilt-free and nutrient-rich! I love bliss ball recipes like this one because they come together quickly, and always satisfy my sweet tooth!
With only five simple ingredients and just ten minutes of prep time, bliss balls are a perfect option for busy days. I especially love making a huge batch at the beginning of the week, and enjoying them all week long for ultimate convenience. I find that they taste even better the next day, once they’ve had time to chill in the fridge for a while longer!
These protein balls with peanut butter are such a fun treat for any time of day! I really love how versatile they are – I’ll often use them as part of a quick breakfast, for packing in my kids’ lunches, or as a mid-afternoon snack.
Made with natural peanut butter, hearty oats, and a touch of pure maple syrup, I’ve crafted these bliss balls to be as healthy as possible. You won’t find any refined sugar here, even with these healthy swaps they still taste just like cookie dough. And each ball has only 90 calories and 3 grams of sugar!
I’ve also made sure that these wholesome ingredients can come together with minimal equipment required. No need to deal with your bulky food processor and spend all that extra time cleaning!
And my all time favorite thing about this recipe is that it’s a great way to involve kids in the kitchen. My kids have so much fun helping me out and adding in their own special twists.
Your family can also customize them in so many different ways, changing things up based on your preferences! I’ll share my favorite variations later in this post (like my peanut butter bliss balls with protein powder)!
Latest Recipe Video!
🥘 Ingredients
My easy peanut butter bliss balls recipe calls for just 5 nutritious ingredients, all easily found in your pantry or local grocery store. Here’s what you need:
Oats: I’ve found that rolled oats work best for these kid-friendly bliss balls. I don’t recommend using oat flour or quick oats as it won’t have the same texture as whole oats, and won’t hold up as well.
Natural Peanut Butter: I use creamy peanut butter to bind all the ingredients together and add a boost of protein to these energy bites. If you don’t have peanut butter, try almond butter as a 1:1 substitute. Other nut butters (like cashew butter or a mixed nut butter) should also work in place of peanut butter, but the bites might have a slightly different consistency since some nuts create a thinner or runnier butter than others!
Dark Chocolate Chips: I prefer using dark chocolate chips for a healthier choice. These can be regular or mini chocolate chips. To keep this recipe vegan-friendly, I’ll use dairy-free chocolate chips. If you don’t need these to be vegan, then semisweet, white chocolate, or milk chocolate chips are all yummy options.
Maple Syrup: The only added sugar is natural maple syrup which gives the bliss balls a slightly sweet taste. If you don’t have maple syrup on hand, agave, raw honey, or vegan honey work.
Vanilla Extract: Pure vanilla extract brings out the richness of the chocolate. Sometimes I also add a pinch of salt to really enhance the sweetness. For a nutty flavor, try using almond extract.
🔪 How To Make Peanut Butter Bliss Balls
My vegan no bake peanut butter balls are so easy to make – they’re ready in just 3 simple steps. Let me show you how to make these healthy dessert balls:
Combine Ingredients: In a large bowl, using a wooden spoon, I start by stirring together the oats, peanut butter, chocolate chips, maple syrup, vanilla, and salt until combined.
Form The Bliss Balls: Next, I line a baking sheet with parchment paper. Taking small handfuls of the mixture, I roll them into small balls 1-2 inches in size – about the size of a golf ball or ping pong ball. I prefer to use a cookie scoop to make this step extra easy. Place each ball onto the baking sheet.
Let The Balls Set: Once rolled, I refrigerate these peanut butter snack balls for 30 minutes or until solid.
My #1 Secret Tip for this recipe is to make sure you measure ingredients precisely, with the right ratio of wet to dry ingredients.
While there is a little wiggle room with these bliss balls due to them being a no-bake recipe, I recommend being precise with all measurements to ensure ensures that the mixture has the right consistency to hold together without being too sticky or crumbly.
The creamy peanut butter is critical as the binding ingredient for these bliss balls, and I find it to be especially important to measure correctly. Too much or too little will throw the whole recipe off, leading to a mixture that is either too wet and sticky or too dry and crumbly.
After trial and error, I have found that achieving this balance is important for forming perfect bliss balls that stay intact and have a great texture.
Other Tips To Keep In Mind:
- Use The Right Tools: I like to use a cookie scoop to get all of these no-bake bliss balls the same size and to help my hands stay mess free!
- Check The Oats: If you or someone in your family is gluten intolerant, be sure to check the packaging on your oats for gluten-free certification. Some oats can be at risk for contamination with gluten substances.
- Involve The Kiddos: My kids love to help out in the kitchen, and this no-bake recipe is perfect for kids of all ages! They can learn how to measure out ingredients, combine ingredients, and roll the mixture into perfect ball shapes!
- Adjust For Moisture: If the dough seems too wet to mold into balls, consider adding a tablespoon or two of oat flour or almond flour. This will help to firm the mixture up so that it holds its shape and doesn’t stick to your hands.
- Bliss Balls For Kids: If you want to make these as toddler peanut butter balls I recommend reducing or omitting the sugar! You might also want to cut them into smaller bites when serving.
📖 Variations
I’ve perfected a few easy swaps and add-ins for when I’m looking to switch up the taste or texture a bit with these healthy kid-friendly bliss balls. There is something for any occasion! Here are my favorite variations:
Peanut Butter Protein Balls: If you want to turn these peanut butter protein bliss balls, consider adding a scoop of vegan vanilla protein powder to the batter before mixing it. You can use up to 2 scoops of protein powder, depending on the flavor of the protein powder you use. Sometimes I also add 1 tablespoon of ground chia seeds, flax seed, or hemp seeds for an extra boost of protein and healthy fats.
Chocolate Bliss Balls With Peanut Butter: For a double serving of chocolate, add a tablespoon of cacao or cocoa powder to the batter before mixing. I love the rich and indulgent flavor that this gives this recipe! I serve this as a healthy kids dessert often!
Peanut Butter Date Bliss Balls: For a sweeter flavor, I like to add a ¼ cup of Medjool dates, soaked and drained. I use a food processor when adding dates so that they are completely incorporated with the peanut butter and oats.
Sugar-Free Bliss Balls: If you want to make these no-bake peanut butter balls truly sugar-free, you can omit the maple syrup and use sugar-free chocolate. I think they still taste pretty good thanks to the natural sweetness from the vanilla and chocolate chips! If you are making these peanut butter balls for toddlers, this is a good option.
Mix-Ins: Add your favorite mix-ins to give these peanut butter energy balls some texture. I find that crushed walnuts, pecans, peanuts, sunflower seeds, and cacao nibs work really well in this recipe. My other favorites are dried fruit like cranberries, raisins, dried apricots, and shredded coconut. I also love adding spices like a pinch of sea salt, cinnamon powder, nutmeg, or pumpkin pie spice into the mixture. When making these as toddler protein balls, be mindful of the size of the nuts and dried fruit.
🍽 Serving Suggestions
While I love these healthy bliss balls with peanut butter on their own for an easy grab-and-go snack or healthy dessert, it can be so fun to get creative with other ways to serve these! Try some of these ideas:
Toppings: For a decadent dessert I love to drizzle chocolate sauce or caramel sauce (like the one on this no-bake salted caramel cheesecake) over these no bake snacks!
Ice Cream: My kids love to mix these no bake peanut butter dessert balls into tofu ice cream for a delicious treat.
Drinks: Energy balls can be found at a lot of coffee shops nowadays, so it only feels right to create those coffee shop vibes at home! I have been loving these balls with my oatmilk honey latte or iced ube latte! You can also do a creamy mixed berry smoothie alongside these protein balls for kids as an afternoon snack.
With Other Energy Bites: Make a spread of energy bites and serve these alongside my vegan protein balls, peanut butter date balls, and these homemade lara bars! I love this idea for parties and special occasions!
🫙 Storage Instructions
Room Temperature: I store these dairy free peanut butter balls in an airtight container at room temperature for up to 3 days.
To Refrigerate: After placing in an airtight container or resealable plastic bag, I’ll store these in the fridge for maximum freshness. They’ll be good for about one week!
Freezer: I don’t recommend storing these vegan energy balls in the freezer as they won’t taste as good when defrosted.
❓Recipe FAQs
The best type of peanut butter to use is natural peanut butter with no added sugars, oils, or preservatives. I recommend looking for a brand that has just one ingredient listed: peanuts. You can also use a brand that has peanuts and salt listed as the only two ingredients.
There are two ways I’d recommend adjusting this recipe if your mixture is too dry: 1) Add more peanut butter – it’ll help bind the ingredients and add moisture. 2) Add a little bit of coconut oil, maple syrup, or even a touch of applesauce – these ingredients will add moisture and flavor to your peanut butter oat balls!
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📋 Recipe Card
Healthy No-Bake Peanut Butter Bliss Balls
My healthy, easy no bake peanut butter bliss balls are loaded with creamy peanut butter and chocolate flavor, making them a hit with both kids and adults alike. Enjoy these as an on-the-go breakfast, wholesome snack, or healthy dessert alternative! They’re also dairy-free, vegan, gluten-free, and low in sugar, making them ideal for a variety of dietary preferences.
Servings: 16 balls
Calories: 93kcal
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In a large bowl, using a wooden spoon, stir together the oats, peanut butter, chocolate chips, maple syrup, vanilla, salt (and protein powder, if using) until combined.
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Line a baking sheet with parchment paper.
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Taking small handfuls of the mixture, roll them into small balls 1-2 inches in size. Or you can use a cookie scoop. Place them onto the baking sheet.
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Refrigerate the bites for 30 minutes or until solid. Store in an air-tight container in the fridge (they will last at least 1 week, and likely 2!)
- Use The Right Tools: Use a cookie scoop to get all of the balls the same size.
- Check The Oats: If you or someone in your family is gluten intolerant, be sure to use gluten-free oats.
- Involve The Kiddos: This is such a great no bake recipe for kids to make – get them in the kitchen!
- Adjust For Moisture: If the dough seems too wet to mold into balls, consider adding a tablespoon or two of almond flour.
- Sugar Free: If you want to make these truly sugar-free, you can omit the maple syrup, and they will still taste pretty good.
- Peanut-Free: Use your favorite alternative nut butter or seed-based butter.
- Nutritional information includes protein powder. Note: for even more protein, use 1 scoop of vegan vanilla protein powder and 1 scoop of peanut butter protein powder.
Serving: 1ball | Calories: 93kcal | Carbohydrates: 8g | Protein: 4g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 4mg | Sodium: 43mg | Potassium: 92mg | Fiber: 1g | Sugar: 3g
Health
Federal Experts Talk Bird Flu ‘What Ifs’ in WebMD Live Event
May 16, 2024 – Multiple U.S. agencies are working to contain the recent bird flu outbreak among cattle to prevent further spread to humans (beyond one case reported in early April) and use what we learned before, during, and after the COVID-19 pandemic to keep farm workers and the general public safe.
Fingers crossed, the bird flu will be contained and peter out. Or the outbreak could continue to spread among dairy cattle and other animals, threatening the health and livelihoods of farmers and others who work with livestock.
Or the virus could change in a way that makes it easier to infect and spread among people. If this happens, the worst-case scenario could be a new influenza pandemic.
With so many unknowns, WebMD brought together experts from four federal agencies to talk prevention, monitoring, and what the “what ifs” of bird flu might look like.
Communication with the public “about what we know, what we don’t know, and ways you and your family can stay safe is a priority for us at CDC,” said Nirav D. Shah, MD, JD, the CDC’s principal deputy director. “We at the federal level are responding, and we want the public to be following along.”
People should consult the websites for the CDC, FDA, U.S. Department of Agriculture (USDA), and the Administration for Strategic Preparedness and Response (ASPR) for updates.
It is essential to not only stay informed, but to seek trusted sources of information, Shah said during “Bird Flu 2024 – What You Need to Know,” an online briefing jointly sponsored by the CDC and WebMD.
An ‘Experimental Hamburger’
If one take-home message emerged from the event, it was that the threat to the general public remains low.
The retail milk supply is safe, although consuming raw or unpasteurized milk is not recommended. “While commercial milk supply is safe, we strongly advise against drinking raw milk,” said Donald A. Prater, DVM, acting director for the FDA’s Center for Food Safety and Applied Nutrition.
As for other foods, thoroughly cooked eggs are less risky than raw eggs, and the nation’s beef supply remains free of the virus as well.
For years, federal inspectors have purchased and tested meat at retail stores, said Eric Deeble, DVM, USDA deputy assistant secretary for the Office of Congressional Relations. So far, H5N1, the virus behind bird flu, has not been detected in beef.
The USDA took testing a step further and recently cooked ground beef from dairy cows in their lab. Using what Deeble described as an “experimental hamburger,” the agency showed cooking beef to 165 F or higher kills the virus if it ever becomes necessary.
The federal government now requires all cattle be tested and be free of bird flu virus before crossing any state lines. The government is also reimbursing farmers for veterinary care and loss of business related to the outbreak, and supply personal protective equipment (PPE) like gloves, masks, and face shields to workers.
Vaccination Not Recommended Now
Federal scientists know enough about H5N1 virus to create vaccines against it quickly if the need arises. It’s more about planning ahead at this point. “Vaccines are not part of our response right now,” said David Boucher, PhD, director of infectious diseases preparedness and response at the Administration for Strategic Preparedness and Response.
If the virus changes and becomes a bigger threat to people, “we have the building blocks to produce a vaccine,” Boucher added.
An event attendee asked if the seasonal flu shot offers any protection. “Unfortunately, the flu shot you got last year does not provide great protection from the avian flu,” Shah responded. “It might do a little bit … but that is the vaccine for seasonal flu. This is something more novel.”
Treatments Stockpiled and Ready
Antiviral medications, which if given early in the course of bird flu infection could shorten the severity or duration of illness, are available now, Shah said. The dairy farmer who was infected with bird flu earlier this year responded to oseltamivir (Tamiflu) treatment, for example.
When it comes to bird flu symptoms, the fact that the only infected person reported so far this year developed pink eye, also known as conjunctivitis, is interesting, Shah said. Officials would have expected to see more typical seasonal flu symptoms, he added.
“Influenza is not a new virus,” Boucher said. “With this strain of influenza, we are not seeing any genetic markers associated with resistance to antivirals. That means the antivirals we take for seasonal influenza would also be available if needed to treat H5N1.”
ASPR has stockpiled Tamiflu and three other antivirals. “We do have tens of millions of courses that can be distributed around the country if we need them,” he added.
“Influenza is an enemy we know well,” Boucher said. That is why “we have antivirals ready to go now and many types of PPE.”
Science in Action
The feds intend to stay on the case. They will continue to monitor emergency department visits, lab test orders, and wastewater samples for any changes suggesting a human pandemic risk is growing.
“While we’ve learned a great deal, there are still many things we do not know,” Deeble said.
Shah added, “As in any outbreak, this is an evolving situation and things can change. What you are seeing now is science in action.”
For the latest updates on bird flu in the United States, visit the CDC’s H5N1 Bird Flu: Current Situation Summary website.
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