Honey Oat Pre-Workout Cookies
If you’re someone who trains early, teaches early, or simply struggles to eat first thing in the morning, these cookies were made for you.
As a clinical nutritionist and mat Pilates instructor, I know firsthand that early morning movement requires more than just motivation. Whether you’re cueing a hot mat class or heading into a strength session at sunrise, your brain and body need fuel, even if your appetite hasn’t quite woken up yet.
That’s exactly why I created these Honey Oat Cookies. They’re simple, affordable, minimally processed, easy to batch-prep and genuinely delicious.
Why These Work as a Pre-Workout
1. Carbohydrates = Primary Fuel
Your body’s preferred energy source during moderate to high intensity exercise is carbohydrate. After an overnight fast, liver glycogen (the stored form of glucose that helps maintain blood sugar) is naturally lower.
A small, carbohydrate-rich snack before training can:
Support stable blood glucose
Improve concentration and coordination
Enhance perceived energy
Reduce early-session fatigue
These cookies provide easily digestible carbohydrates from oats and honey… ideal when you need something light but effective.
2. Easy on the Stomach
Not everyone wants eggs or a protein smoothie at 5:30am. These are:
Low in fibre compared to a full bowl of oats
Simple ingredients
Easy to portion
Gentle to tolerate
Perfect with a coffee before class.
3. A Touch of Healthy Fats
The butter and dark chocolate add a small amount of fat, which helps with satiety without making them overly heavy.
A Really Adaptable Base Recipe
This is one of those “build-on-it” recipes.
Once you have the base, you can easily customise depending on your goals or cravings:
Add pumpkin seeds for crunch and extra magnesium
Stir through coconut flakes for texture and flavour
Add chia seeds or flaxseeds for extra fibre
Mix in walnuts or pecans for healthy fats
Sprinkle a little cinnamon for blood sugar support and flavour
Add a pinch of sea salt to enhance sweetness
They also store beautifully in an airtight container for the week or freeze well for longer prep.
Honey Oat Cookies (Gluten-Free)
Ingredients
3/4 cup rolled oats
1/2 tsp baking powder
1 + 1/4 cup gluten-free oat flour
1/3 cup + 2 tbsp honey
1/3 cup melted butter
80% dark chocolate (for dipping)
Method
Preheat your oven to 180°C (fan-forced 160°C).
In a large bowl, combine the rolled oats, oat flour, and baking powder.
Add the melted butter and honey.
Mix until a thick dough forms, if you find that the dough is runny, add a little more flour.
Roll into small balls and flatten gently onto a lined baking tray, chill in the fridge for 25 mins.
Bake for 10–12 minutes or until lightly golden.
Allow to cool completely.
Melt the 80% dark chocolate and dip the base (or drizzle over the top).
Let the chocolate set before storing.
When to Eat
Have 1–2 cookies:
20–40 minutes before training
Before teaching an early class
As a mid-morning energy top-up
Pair with:
Coffee
A small latte
Or even a side of Greek yoghurt if you’d like to increase protein
Simple. Budget-friendly. Freezer-friendly. And genuinely one of those recipes that tastes far more impressive than the effort required.
If you make them, tag me… I love seeing your versions 🤍
