Written by Kyle Ustach | BScEcon
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
One of the hardest things to do to lose weight or eat healthier is cutting out snacking. But what if we had a healthy snack that helps build muscle? Enter protein balls, an easy-to-make snack packed with enough protein, complex carbohydrates, and healthy fats to provide the perfect boost.
In this article, we will teach you everything you need to know about protein balls and give you our 7 best recipes.
What Are Protein Balls?
Protein Balls, sometimes called power balls, energy bites, or protein bites, combine protein-packed ingredients with a natural sweetener. The protein combination is usually a mix of old-fashioned rolled oats, peanut butter, chia seeds, flax seeds, and protein powder. At the same time, it is usually held together by honey or maple syrup. Many add other items to increase flavor, such as chocolate chips, but the main goal is to create a high-protein healthy snack.
The carbohydrates, protein, and healthy fats make for a perfect snack. Protein balls are great for snacking throughout the day, as a pre-workout or post-workout energy boost, or as a treat for dessert and they don't even count as a cheat meal!
7 Best No-Bake Protein Balls Recipes
1. Simple Protein Balls
We always like to start with the most basic and simple protein ball mixture, which can be used as is or as a template to build on. This easy no-bake protein balls recipe only takes ten minutes to prepare and requires only four ingredients, with the chocolate chips being optional.
Ingredients:
- 3 cups of rolled oats
- ½ cup of vanilla protein powder
- 1 cup of peanut butter
- ½ cup of maple syrup
- ¼ cup of chocolate chips
Instructions:
- Mix the oats and protein powder in a large mixing bowl until combined. Add the peanut butter and honey and mix well until evenly distributed.
- Add in your chocolate chips or other additional items.
- Form 24 balls of batter using your hands or a cookie scoop and place them onto a cookie sheet.
- Place the cookie sheet in the refrigerator until the protein balls are firm for about an hour. Place them in airtight containers to store in the refrigerator or freezer.
Nutrition Facts:
This basic recipe will produce 24 protein balls, each containing roughly 98 calories, 6 grams of protein, 12 grams of carbs, 2 grams of fiber, and 5 grams of fat. This recipe will produce delicious protein balls, but we encourage you to add additional ingredients for flavor and to increase macros.
Note: Feel free to use whatever flavored protein powder you want as a way to increase flavor.
2. Chocolate Peanut Butter Protein Balls
If peanut butter and jelly is the top combination, peanut butter, and chocolate isn't far behind. This delicious recipe takes only 10 minutes to make and has only 100 calories each, making it perfect for a weight-loss diet.
Ingredients:
- 1 ½ cups of old-fashioned rolled oats
- 1 cup of natural peanut butter
- ¼ cup of honey or maple syrup
- 2 scoops of chocolate or vanilla protein powder (roughly 50-60 grams)
- 2 tablespoons of chocolate chips
Instructions:
- Place the old-fashioned rolled oats, peanut butter, protein powder, honey, and chocolate chips in a large mixing bowl and stir to combine.
- It can be rather difficult to combine the ingredients, so it will require heavy arm work to mix. The mixture might seem thick initially, but it will come together as you continue to mix. You can also use your hands to knead the dough, especially toward the end.
- Once the ingredients are thoroughly combined, use a small cookie scoop (or your hands) and form the dough into balls.
- Store the balls in a container in the refrigerator or freezer.
Nutrition Facts:
This recipe is designed to create a total of 24 protein balls, each being considered one serving. Each serving contains roughly 104 calories, 5 grams of protein, 10 grams of carbohydrates, and 6 grams of fat. There are also 2 grams of fiber and 3 grams of sugar.
3. Monster Cookie Protein Balls
If you love cookies, chocolate, and sweets, this recipe is perfect. These take roughly 20 minutes to make but only require six common ingredients.
Ingredients:
- 1 cup of creamy no-stir peanut butter
- ½ cup of honey
- ⅓ cup of vanilla protein powder
- 2 ¼ cups of old-fashioned rolled oats
- ¼ cup of mini chocolate chips
- ½ cup of mini M&M
Instructions:
- Add the peanut butter, honey, vanilla protein powder, rolled oats, mini chocolate chips, and mini M&Ms to a large mixing bowl. Mix well with a spoon or rubber spatula until it is evenly combined.
- Line a cookie sheet with wax paper, then use a cookie scoop or spoonfuls of batter to form balls on the sheet. You can also use your hands to form the balls.
- Place them in the refrigerator until they are firm, roughly an hour.
Nutrition Facts:
This recipe will yield roughly 26 protein balls, each containing about 137 calories, 4 grams of protein, 17 grams of carbs, and 7 grams of total fat. There are also 2 grams of fiber and 10 grams of sugar per serving.
Note: You can increase the protein content by using a full cup of protein powder without needing to adjust the other ingredients.
4. Almond Joy Protein Ball
This delicious recipe tastes so great you will think you're eating real candy. This recipe takes only ten minutes of prep and has roughly 109 calories each. These are the perfect snack or make a great dessert item, especially in a weight loss diet.
Ingredients:
- 1 ½ cups of old-fashioned rolled oats
- 1 cup of natural almond butter
- ¼ cup of honey (or maple syrup)
- 2 scoops of chocolate protein powder (roughly 50-60 grams)
- 1-2 tablespoons of unsweetened shredded coconut
Instructions:
- Combine the oats, honey, almond butter, protein powder, and shredded coconut in a large bowl and stir to combine.
- It might be difficult to mix the ingredients; it will require some elbow grease and arm muscle to mix it evenly. It will seem thick initially but improve as you continue to mix. Feel free to use your hands to knead the dough.
- Once the mixture is evenly combined, use a cookie scoop or your hands to form 24 protein balls and place them on a cookie sheet.
- Place the cookie sheet in the refrigerator for an hour or until the protein balls are firm.
Nutrition Facts:
This recipe will yield 24 protein balls, each with about 109 calories, 5 grams of protein, 9 grams of carbs, 2 grams of fiber, and 7 grams of fat. Considering how sweet these are, there is also a modest 3 grams of sugar.
Note: Make sure you use chocolate protein powder for this, as most of the almond joy flavor comes from the protein powder.
5. Pumpkin Protein Ball
This recipe might make you think of the Fall, but it's perfect any time of the year. It requires slightly more ingredients than the others, but the decadent pumpkin flavor is worth the extra work.
Ingredients:
- 1 cup of creamy almond butter
- ⅓ cup of canned pumpkin
- ¼ teaspoon of cinnamon
- ½ cup of honey
- ½ cup of vanilla protein powder
- 1 ½ cups of rolled oats
- 1 ½ teaspoons of salt
- 1 ½ teaspoons of pumpkin pie spice
- ½ cup of mini chocolate chips
Instructions:
- Add the almond butter, pumpkin, cinnamon, honey, vanilla protein powder, rolled oats, salt, and pumpkin pie spice into a large mixing bowl and stir well to combine.
- Stir in the chocolate chips.
- Form the batter into balls using your hands, a cookie scoop, or a tablespoon, and place them on a baking sheet.
- Chill the pumpkin protein balls in the refrigerator until they are firm to the touch, usually about an hour.
Nutrition Facts:
This recipe will create about 20 pumpkin protein balls, each with about 157 calories, 6 grams of protein, 17 grams of carbs, 9 grams of fat, and 2 grams of fiber. There are also 10 grams of sugar in each.
Note: If your almond butter has salt, you can skip the additional salt.
6. Peanut Butter Energy Bites (No Protein Powder)
If you don't have protein powder on hand or prefer not to use it, don't worry because we have the perfect recipe for you. This recipe requires only five ingredients and takes about ten minutes, so you can have delicious protein balls made easily.
Ingredients:
- ⅔ cup of creamy peanut butter
- ½ cup of semi-sweet chocolate chips
- 1 cup of old-fashioned oats
- ½ cup of ground flaxseed
- 2 tablespoons of honey
Instructions:
- Combine all of the ingredients in a large mixing bowl and stir until it is evenly combined.
- Use a spoon, cookie scoop, or your hands to form 12 protein balls. Place them onto a cookie sheet and put the sheet in the refrigerator for one hour.
Nutrition Facts:
This simple recipe will produce 12 protein balls, each containing roughly 200 calories, 6 grams of protein, 16 grams of carbs, 4 grams of fiber, and 13 grams of fat. There are also 7 grams of sugar.
7. Gluten-Free Vegan Protein Balls
This is for you if you are looking for a gluten-free, vegan-friendly recipe. This low-carb recipe is perfect for a weight-loss diet or for anyone looking for a healthy snack.
Ingredients:
- 1 cup of almond flour
- ½ cup of chia seeds
- 1 cup of vegan protein powder
- ½ cup of smooth peanut butter
- ½ cup of vegan keto chocolate chips
- ½ cup of coconut oil
Instructions:
- Combine all ingredients in a large mixing bowl and stir thoroughly.
- Try mixing with a spatula to ensure the coconut oil and peanut butter are evenly distributed throughout the batter. Try rolling a ball with your hand to test the texture and if it will clump together. Try adding a little non-dairy milk if it doesn't hold together.
- Form 24 evenly-sized protein balls and place them onto a cookie sheet.
- Place the cookie sheet in the refrigerator for an hour or until they are firm.
Nutrition Facts:
This recipe will produce 24 protein balls, each containing 128 calories, 6 grams of protein, 7 grams of carbs, 3 grams of fiber, 10 grams of fat, and 1 gram of sugar.
Note: Check out the best vegan protein powders that you could use in this recipe.
How to Customize Protein Balls Recipes
As we briefly mentioned above, we highly encourage you to add other items to your protein balls for added flavor and additional macros. Some of the items to include are:
- Chia seeds
- Ground flax seeds
- Dried fruit
- Chopped nuts - walnuts, almonds, peanuts, pistachios, etc
- Shredded coconut
- Chopped dried fruit
- Chocolate or white chocolate chunks
- Vanilla extract
You can swap certain ingredients and use substitutes:
- Peanut butter: Feel free to use any nut butter, including almond butter, cashew butter, sunflower seed butter, or tahini.
- Make it gluten-free: Swap out the old-fashioned rolled oats for a gluten-free option like certified gluten-free rolled oats or quinoa flakes.
- Lower the calories: You can swap the maple syrup for sugar-free or sugar-free honey. You can also use low-calorie peanut butter or other nut butter.
Sample Grocery Shopping List For Protein Balls
- Peanut butter: Helps the other ingredients bind together and adds protein content and flavor. Regular peanut butter or natural both work great. You can use any type of nut butter as a substitute, such as almond butter.
- Old-Fashioned Oats: Oats are also important to hold the protein balls together. When you eat raw oats, you're adding key carbohydrates and fiber.
- Honey or Maple Syrup: The honey provides a sticky sweetener to bind everything together and increase the taste. Use natural maple syrup to make it vegan-friendly.
- Protein powder: Vanilla, chocolate, or unflavored all work great. Try experimenting with other flavors to increase variety, but use low-sugar options. We used whey protein for our recipes, but feel free to use any type except casein.
- Chocolate chips: These are the perfect topping for flavor. Feel free to use chocolate chunks or other types of chocolate, like mini dark chocolate chips.
Tips to Make Perfect Protein Balls
- Most recipes use regular whey isolate or concentrate but feel free to use any type of protein. Casein protein can be very drying, so add more liquid or fat if it is too dry. It is best to add protein powder slowly to prevent overdrying the mixture.
- To store your protein balls, keep them in an airtight container. They will stay fresh for up to two weeks in the refrigerator, and you can freeze protein balls for up to three months or even longer!
- Feel free to add a splash of milk or water for extra moisture. If your protein balls are too dry or crumbly, adding the liquid will help bind the ingredients and make them form easier.
- Use a runny peanut butter or nut butter for extra moist protein balls. The more liquid and runny the nut butter is, the better because it helps bind the balls and adds moisture. Thicker peanut butter can cause your protein balls to be dry and crumbly.
Note: No need to use a food processor, as the added texture will make the protein balls more enjoyable.
Protein Balls FAQs
Are Protein Balls Good For Muscle Building?
Protein balls can be used in any diet; you just need to know your macros. Protein balls are a great way to help gain muscle, especially during a bulking diet. The body needs a steady flow of protein, carbs, and healthy fats to stay anabolic and build muscle.
Eating these protein balls throughout the day is an excellent way to increase your calories, with most protein balls being around 130 calories each and some as high as 200 calories each. They are also great for both pre-and post-workout to provide the muscles energy. Also, try favoring recipes with high protein and higher carbohydrate content to promote muscle growth.
Are Protein Balls Good For Weight Loss?
Protein balls can also be used in meal preparation for weight loss using the correct recipes. To promote weight loss, you need to be at a caloric deficit. Try going for a recipe with fewer calories and fewer carbohydrates, as it's important count macros to lose weight.
There are several low-carb recipes that are around 100 calories in total, which would be perfect for weight loss. You should also avoid adding unnecessary sugars to keep your calories at a minimum.
Are protein balls good for you?
Yes, protein balls are good for you. They contain healthy ingredients that provide a balanced combination of complex carbohydrates, high-protein content, and healthy fats. However, they should be a snack, not a complete meal.
How many protein balls should I have a day?
Each protein ball only contains approximately six to ten grams of protein, so you can comfortably eat three or four if trying to build muscle. If you are on a cutting diet, try eating two to three max a day to keep your calorie count down.
Are energy balls actually healthy?
Yes, energy balls are healthy. We are using healthy ingredients without much-added sugars, which are quite healthy. They contain a perfect combination of protein, long-lasting carbohydrates, and healthy fats.
How many calories are in an energy ball?
Most recipes have roughly 100-120 calories per energy ball.
Summary
If cutting out snacks has been an issue, or you are simply trying to find healthier snacks, protein balls are the perfect treat you have been missing. Protein balls contain a balanced blend of complex carbohydrates, healthy fats, and high-protein content to create a perfect snack for athletes and gym-goers.
Protein balls are great any time of day as a snack or for a boost of energy, either pre- or post-workout. In addition, they can be beneficial in reaching your macros for both weight-loss and muscle-building diets, making them a must-try treat.
Want more protein packed recipes? We have an amazing high protein oatmeal recipe, 5 delicious recipes for homemade protein bars, or if cookies are your thing, then check out the best protein cookies recipes.
References
- Arman. "Protein Balls with 4 Ingredients | 5 Minutes and 40 Flavors to Try." The Big Man's World ®, 15 July 2022, thebigmansworld.com/protein-energy-balls/.
- Shull, Joy. "Monster Cookie Energy Balls." Build Your Bite, 19 June 2020, buildyourbite.com/monster-cookie-energy-balls/.
- "Pumpkin Energy Balls Recipe." Build Your Bite, 2 Oct. 2021, buildyourbite.com/pumpkin-energy-balls/.
- "5 Ingredient Peanut Butter Energy Bites (VIDEO)." Chef Savvy, 2 Apr. 2020, chefsavvy.com/5-ingredient-peanut-butter-energy-bites/.
- Vaishali. "Vegan High Protein Energy Balls." Holy Cow Vegan, 1 June 2022, holycowvegan.net/vegan-protein-energy-balls/.
- Mullins, Brittany. "Almond Joy Protein Balls." Eating Bird Food, 24 Jan. 2023, www.eatingbirdfood.com/almond-joy-protein-balls/.
Kyle Ustach
Author