This simple Seed Cycling Energy Bites recipe is a delicious way to eat the daily serving of seeds recommended to help naturally balance women’s hormones.
Today’s post goes out to all of you beautiful women out there. ♡
Friends, have you tried seed cycling yet? I first started hearing the buzz about this naturopathic practice a little over a year ago. And as someone who already loves to snack on various kinds of seeds, I was officially intrigued and wanted to learn more.
Basically, seed cycling is the practice of eating different kinds of seeds during the two phases of your menstrual cycle, in order to more naturally balance your hormones. During the first half of your cycle (the follicular phase, approximately days 1-14), it’s recommended that women eat 1 tablespoon each of flax and pumpkin seeds per day. Then during the second half of your cycle (the luteal phase, approximately days 15-28), it’s recommended to eat 1 tablespoon each of sunflower and sesame seeds per day. It’s said that these specific seed cycling mixes can naturally help to balance estrogen and progesterone in the body, and many women believe the practice can help with everything from regulating periods to reducing acne and cramps and fatigue, easing symptoms of menopause, helping with infertility, and much more.
Of course, I am totally not a doctor and am not here today to give medical advice. (I will also be the first to note that the research behind seed cycling is incredibly new, and doctors currently have conflicting thoughts about whether or not the practice is effective.) But as various friend circles of mine have been talking and reading more these past few years about how to better care for our hormones, we’ve all been intrigued by how many women have loved this practice and how many symptoms they believe it has helped.
So since seed cycling is so simple — and I’m always looking for ways to add healthy seeds and protein to my diet anyway — I figured I would give it a try myself this year and see how it goes. Initially I just started by sprinkling the seeds into my smoothie or on top of yogurt or granola. But over time, I’ve found that my favorite option (by far) is to roll the seeds into these tasty little energy bites. It’s easy to just prep a batch at the beginning of the month, then you can just pop the energy bites as an easy breakfast or snack each day. They’re naturally gluten-free, full of feel-good ingredients, and best of all, delicious.
So for any of you who have also been intrigued by all of the talk about seed cycling lately and would like to give it a try — or hey, if you’re just interested in a new super-seedy energy bites recipe to add some extra protein to your life (my husband loves to eat these too!) — here are the two variations of the seed cycling energy bites recipe that I have been loving lately.
Seed Cycling Energy Bites Ingredients:
Here are the ingredients that you will need to make two variations of this seed cycling energy bites recipe — one version of the recipe for your follicular phase (with flaxseed and pepitas) and one version for your luteal phase (with sunflower seeds and sesame seeds):
Seed cycling blends:
Follicular blend: For the follicular phase (approximately days 1-14 of your cycle), we will use a blend of raw pepitas and ground flaxseed.
Luteal blend: For the luteal phase (approximately days 15-28 of your cycle), we will use a blend of raw sunflower seeds and sesame seeds.
Shredded coconut: You can use either sweetened or unsweetened shredded coconut, which I recommend toasting briefly until golden for extra flavor.
Peanut butter: I used natural peanut butter in this recipe (made with just peanuts and salt). But you could also sub in almond butter or cashew butter instead.
Honey: I like to use honey as a sweetener in this recipe, since it helps to bind the ingredients together well. But you could also sub in maple syrup or a different natural sweetener if you prefer. (Just note that the mixture may be a bit more crumbly if you do.)
Vanilla extract: And finally, a splash of vanilla extract for extra flavor.
Detailed ingredient amounts/instructions listed in the full recipe box below.
How To Make Seed Cycling Energy Bites:
To make these seed cycling energy bite recipes, simply…
Combine all ingredients. Stir everything together in a large mixing bowl. (Or blitz all of the ingredients in a food processor.)
Chill. Cover the mixture and pop in the refrigerator for a few hours to chill, which will make the energy bites easier to roll.
Roll into balls. Using a medium cookie scoop or a spoon, scoop out approximately 2 tablespoons of the mixture and roll it into a ball. Repeat until you have rolled up all of the energy bites.
Refrigerate. Store in a sealed container for up to 2 weeks.
To be extra-accurate with the serving sizes, you are welcome to weigh the total ingredient amount of each recipe and divide by 28 to know how large to make each energy bite. (I found that the follicular bites needed to be approximately 47 grams each, and the luteal bites needed to be 57 grams each.) But as a rough estimate, you could just use a 2-tablespoon cookie scoop to measure out each bite. With this measure — which yields approximately 28 smaller bites — you would need to eat 2 per day in order to eat the recommended serving of seeds.
There are many ways that you could customize this seed cycling energy bites recipe, so please get creative and adapt whatever works best for you! For example, feel free to…
Use a food processor: If you would like to save yourself the stirring and make the bites a bit easier to scoop/roll, just add all of the ingredients to a food processor and puree until smooth. Then scoop the mixture into 28 equally-sized bites, roll and store.
Make energy bars: If you don’t want to roll the energy bites into balls, you can make them into easy energy bars instead. Just line an 8×8 or 9×9-inch baking pan with parchment, press the ingredient mixture firmly and evenly into the base of the pan, refrigerate until chilled, carefully lift out the parchment and transfer the bars to a cutting board, and use a knife to cut the bars into 14 (1 per day) or 28 (2 per day) equal servings.
Make energy scoops: Alternately, you can just keep the ingredient mixture in a bowl in the fridge, then scoop out approximately a 1/4-cup serving to eat each day.
Make them vegan: Use vegan chocolate chips and maple syrup (instead of honey).
Make then gluten-free: This recipe is already gluten-free. But as always, be sure to double-check the labels (especially with the oats) to be sure that each ingredient is certified gluten-free.
Use a different sweetener: As mentioned above, you are welcome to sub maple syrup or a different natural sweetener in place of the honey. But please note that they bars may be more crumbly if you do.
Use a different nut butter: Natural cashew butter or almond butter would also work well in this recipe, in place of peanut butter.
More Favorite Energy Bites Recipes:
Here are a few more of my favorite energy bites recipes!
Combine all ingredients. Stir all ingredients together in a large mixing bowl until evenly combined. (If the mixture seems too dry or isn’t sticking together well, add in a few extra tablespoons of nut butter.)
Chill. Cover the mixture and refrigerate for 1-2 hours to chill.
Roll into balls. Using a medium cookie scoop or a spoon, scoop out approximately 2 tablespoons of the mixture and roll it into a ball. Repeat with the remaining mixture. (Each recipe above should yield about 28 balls, so you will need to eat 2 per day during each phase of your cycle in order to get the recommended serving of seeds.)
Refrigerate. Store in a sealed container for up to 2 weeks.
Serving size: To be extra-accurate with the serving sizes, you are welcome to weigh the total ingredient amount of each recipe and divide by 28 to know how large to make each energy bite. (I found that the follicular bites needed to be approximately 47 grams each, and the luteal bites needed to be 57 grams each.) But as a rough estimate, you can just use a 2-tablespoon cookie scoop to measure out each bite. With this measure — which yields approximately 28 smaller bites — you would need to eat 2 per day in order to eat the recommended serving of seeds.
Storage time: To be on the safe side in terms of food storage time, I recommend making a fresh batch of energy bites every two weeks — first, a batch for your follicular phase (days 1-14), and then, a batch for your luteal phase (days 15-28). Or you can also freeze these energy bites for up to 3 months (just be sure to thaw before eating, otherwise they will be rock solid).
Bars/scoops alternative: See notes above for how to make energy bars or scoops instead, if you prefer not to roll the mixture into energy balls.
Prep time: The prep time listed does not include the extra (optional) time recommended to chill the mixture, which simply makes it easier to roll into balls.
Disclaimer: Again, I’m not a doctor, so this is not intended to be medical advice. (Please consult your doctor if that’s what you need.) Seed cycling is simply a practice that I have adopted and many others seem to love.
Can you leave out the coconut? I am allergic. ?
I was hoping to find that out as well!! I am also allergic to coconut, unfortunately.
Just made the follicular phase energy balls and they are delicious! I forgot the vanilla and omitted the choc chips, and still turned out to be the lightly sweetened snack I needed! Love that crunch that the pepitas give and am looking forward to trying the luteal phase ones! Thank you, and blessing to you and yours!
I have all these ingredients on hand and am so excited to try them! I’ve only heard about pumpkin seeds to help with symptoms, but I forget the when’s and how’s. I love your recipe (it’s not to sweet) and your method (pre portioned = genius). Thank you so much for sharing this! Have a super spring, Ali!
Any idea the nutritional content of each?
I will definitely try these. Being menopausal, how does one work out when to eat which, as obviously we don’t have periods any more?
Also, can they be frozen Ali?
I’m curios about menopausal women using this food also. My guess is the second phase would be more accurate for older women who no longer have eggs since the first phase refers to ovulation.
If you have irregular or no bleeds then you cycle with the moon and continue to alternate each set of seeds.
Another good article to read for those that are trying to conceive is from Branch Basics (my all time favorite cleaner, hand soap, and laundry soap)? Here is the founders story: https://branchbasics.com/blog/allisons-journey-to-fertility/
We need to remember that what we put on our skin (laundry detergent, soap, lotion,) is just as important as what we put in it. It effects our bodies in ways we never realize. They have a great article on fragrance and how important that the products we use and burn (candles) have only essential oils and coconut oil or bees wax.
Praying for you on this journey.
Do you combine all the seeds if you are menopause stage?
Seed Cycling is a powerful tool that I teach to many of my patients to gently and effectively balance their hormones. And the best part is that it works no matter what stage you are at in life— pre-menopause, postpartum, post-menopause or even at the very beginning of your reproductive years.
Continue reading here: https://drbrighten.com/seed-cycling-menopausal-hormones/
I tried this many times but I think your idea is better then me. Thanks
Does it matter if sesame seeds are toasted or not?
Raw, organic and ground seeds.
Some info for those concerned about peri and post menopausal timing …
From healthline.com which is offering evidence based suggestions;
“Overall, while flax and sesame seeds may offer some health benefits for menopausal and postmenopausal women, no evidence suggests that the doses and timings proposed by seed cycling have any particular benefits.
Though seed cycling may not balance hormones, including seeds in your diet boosts your intake of vitamins and minerals and is associated with a lower risk of certain cancers, as well as reduced inflammation, cholesterol, and blood sugar levels.”
So the answer is, if these taste as good as they look, go ahead and indulge. They may help in lowering risk of cancers and the timing for “cycling” probably doesn’t matter.
Yes, I’m a medical professional and no, this doesn’t constitute individual medical advice.
I am post-menopausal. I added pepitas, sunflower, a mix of chia, flax and hemp seeds, as well as sesame seeds to the base mix. I’m trying to reduce sugar so used Lily’s dark choc chips sweetened with stevia – these are excellent even if you don’t like stevia. Oh my goodness! This is my second batch. Two per day….um, right… :)
I made the FOLLICULAR PHASE ENERGY BITES tonight and they turned out delicious! I did omit the chocolate chips and replaced the vanilla extract with a scoop of vanilla whey protein powder. I’m trying to increase my protein intake. Thank you for the great recipe!
I made these the day after it posted and not only are these wonderfully delicious, they are a true life saver! I’ve had a little tin of these in the fridge since then. They are so full of good things that they tame hunger without being heavy and I really feel better than before I was eating them regularly. Thank you so much for sharing, Ali!!! The only thing I changed was using cacao nibs in place of chocolate chips because I’m trying to use up a 2# bag.
I just tried the sunflower version and its delicious. I did some research and found that its recommended to grind the seeds before consumption to ensure we absorb them properly so I’ll do that next time!
Made the LP bites- omitted coconut bc I don’t like it, this means when I weighed them out I only was able to make 13 -47g balls. My LP is longer – 17 to 18 days anyways so I’ll make an additional smaller batch to get to 18 ct.
They are delicious. Flax seeds have been backed up by science – the others haven’t either way, Excited to see how this works after 3Mos of them- omitting sesame seeds bc $$/hard to find and not backed up data wise.
I followed the recipe, not putting in chocolate chips. Chilling for several hours. The mixture did not want to bind together. There was no way to make balls, with this mixture.Tastes good, but unable to complete recipe.
I guess i will try this out someday
Try a little bit at a time honey, when it blends it will be a bit sticky, roll the balls in pulverized pumpkin seed or whichever of the seeds used in the mixture and refrigerate ?
I forgot the vanilla and omitted the choc chips, and still turned out to be the lightly sweetened snack I needed!
Both of the variations are SO good! I wasn’t sure if I’d love the sesame/sunflower seed ones, but they turned out to be my favourite. Whether you’re trying seed cycling or not, these are delicious little energy bites. Thank you for the great recipes!
Thanks for sharing such information. It is very useful and informative. You can also visit my blog Buckwheat Honey
All literature I’ve read about seed cycling says the seeds should be ground (bought whole and then ground by you)… would you agree?
Amazing, thank you for creating the recipe!
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Am a middle age female going through perimenopause, and my hormones are all over the place, and have indulged in this recipe’s SEED CYCLING ENERGY BITES, and I love it, it’s been almost a year, and I haven’t deviated from the habit of making this. Do wish I had a list of calories, proteins, sodium, etc,…the NUTRITION FACTS for this—does anyone know, for this would be helpful. As I age, my metabolism drops, and it is needed to decrease calories, for weight gain easily comes to women undergoing pre-menopause and menopause. Am trying to maintain the weight, and it is not as predictable as before peri-. Hope to see a list of NUTRITION FACTS for the seed cycling bites, soon, for all of us and our healths. Enjoy!
Just made these with pumpkin and flax, they are yummy! I ground my seeds as I’ve read they’re more easily digested that way. I also used a food processor and used maple syrup instead of honey.
Seriously, life changing! So fun making them and listening to Joni Mitchell and Stevie in the kitchen. Incredibly easy, not a crumb goes to waste, satisfying after I ate the pinch of what was left from the mixing bowl and I have a large appetite!
These seems wolderful! I tried seed cycling before and it turned out boring quickly, so this might do the trick.
Please note that, to get the maximum out of the seeds, they need to be grounded (especially flaxseeds), so I suggest to try that. This could also allow one to skip the coconut flour altogether :)
Looking forward to trying these with Nutella instead of Peanut butter! Just not a fan of sweet peanut things… assuming that will work, but has anyone tried it?
Hi Ali. I want to try these and have a few questions. If you’re meant to have 1 tablespoon of each seed per day. Wouldn’t 1 ball be enough? Also, if you grind them back leaving them whole will that change the amount you get and the amount you need to eat? Thanks! Excited to whip up a batch.
Decided to try these for my 2nd Clomid cycle this month. Just made the follicular phase balls and instead of just normal nut butter I used American Dream Nut Butter and I used the Chip Chip Away flavor which tastes like a chips a hoy cookie. They turned out amazing!
I’ve been wanting to try seed cycling for a while now, but I dreaded the thought of having to down 2 boring tablespoons of certain seeds each day. I found your recipe and these are so delicious! It makes seed cycling an enjoyable breakfast when I wake up. Thanks so much for putting this together.
I made those they we delicious.
Thanks for the recipes.