no nuts healthy fruit bite

Eat Well – Healthy Fruit Bite

Asked by our TMC Wellness team to create a healthy kid-friendly snack that children and their families could create themselves and could survive without refrigeration, Chef Jason Ricciardelli created a fiber-and-protein-filled snack that will satisfy the sweetest tooth – a fruit bite.

TMC Healthy Fruit Bite

TMC Wellness dietitians Laurie Ledford and Mary Atkinson are big believers in fresh fruit as the perfect snack, but sometimes you just feel the need for something a little more. This fruit bite provides a non-nut snack you can pack for school or a hike. Make this snack with your child and use it to talk about measurements or nutrition, or just as an activity you can do together.

Fruit Bite Ingredients (9-10 pieces)

2 oz dried cranberries
3-4 large dates (pitted)
1 oz chia seeds
2 oz raisins
3 oz dried apricots
1 oz pumpkin seeds
½ oz crushed Cheerios or non-sweetened cereal (optional)


  1. Place dates in a food processor and pulse until they are finely chopped.
  2. Add apricots and pulse until the mixture starts to ball up on the inside wall of the processor
  3. Add raisins, cranberries and pumpkin seeds to apricots and dates already in processor. Pulse 6-10 times. Add half the chia seeds, pulse quickly.
  4. Place the mixture in the refrigerator for 30 minutes.

Remove the mixture from the refrigerator and shape into a log shape about 1 inch in diameter. Roll in the remaining chia seeds and crushed cereal. Cut into 9-10 pieces.