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Portions: 12


  • 2 cups all-purpose flour
  • 1 tsp baking powder
  • 1/2 tsp ground cinnamon
  • 3/4 cup maple sugar
  • 1/3 cup pure maple syrup from Canada
  • 1/4 cup canola oil
  • 2 egg whites
  • 1 tsp lemon zest
  • 1 ripe banana, mashed with a fork
  • Pieces of nuts and dried fruit for garnish


  1. Preheat oven to 350° F. In a medium-sized bowl, whisk together the flour, baking powder, cinnamon and lemon zest.
  2. In another bowl, use an electric mixer to combine the maple sugar with the canola oil and maple syrup. Add the egg whites and beat until smooth and uniform.
  3. Gradually fold in the dry ingredients. Then stir in lemon zest and banana.
  4. Drop a heaping teaspoon of thick batter onto a baking sheet lined with parchment paper, leaving 2″ of space between each. Add one or two pieces of nuts or dried fruit to center of each disc, if desired.
  5. Bake, one sheet at a time, for about 8 minutes or until the bottom of the cookies have browned.
Advice from Maple experts

These chewy and low-fat snacks are a delicious alternative to store-bought energy bars. They are easy to eat on-the-go and provide the necessary fuel to keep you going those long distances. For variation, top these snacks with dried fruit and nuts.

Per Portion (4 bites): 185 calories; 3 g protein; 5 g fat; 33 g carbohydrates; 1 g fiber