These peanut butter protein balls are the ideal snack on the go for when you need a bit of a pick-me-up. Made with straightforward ingredients like oats, peanut butter and protein powder, these protein balls are quick to prep and don’t require any baking.
Energy balls, protein bites or peanut butter oatmeal protein balls – these are full of nutrients and taste like cookie dough. It’s a great to-go meal prep recipe, post-workout fuel, or when you just want something a little bit sweet but good for you.
Table of contents
More Protein Desserts ideas
What goes into Peanut Butter Protein Balls
Base ingredients:
1 cup old-fashioned rolled oats (not quick cooking)
1/2 cup natural peanut butter
1/3 cup protein powder (I used vanilla flavor)
1/4 cup honey or maple syrup
2 tablespoons chia seeds or ground flaxseed
1 tsp vanilla extract
Pinch of salt
Optional mix-ins:
1/4 cup mini chocolate chips
2 tbsp coconut flakes
1 tbsp cacao powder for chocolate Variation Add 1 tbsp cacao powder for chocolate version
How to Make Protein Balls (Step-by-Step)
Step 1: Combine dry ingredients in a large bowl – oats, protein powder, chia seeds and salt.
Step 2 In a separate bowl, combine together peanut butter, honey and vanilla until smooth. 3) If you are using peanut butter and the peanut butter is very thick, you can briefly place the peanut butter in the microwave 20-30 seconds until you can easily stir the peanut butter.
Add the wet to the dry. Stir until everything comes together (aka sticks). If you find the mixture too dry, add up to 1 more tablespoon peanut butter. If too wet, add more oats.
Step 4: Cover up bowl and put in the fridge for 30 mins. This makes rolling easier.
Step 5: Roll into balls about 1 inch in size with hands or small cookie scoop. You should have 16 – 18 balls.
Step 6: Remove and store in an airtight container in the refrigerator for up to one week or freeze up to 3 months.
How to Make Peanut Butter Protein Balls Your Way
Get the texture right: The dough should come together when squeezed but not be too sticky. Adjust with extra oats or peanut butter as desired.
Use natural peanut butter: You can use regular peanut butter but natural is better—its lower sugar content and lack of oil separation ensures a more unified texture.
Don’t skip the chill: The time in the fridge before rolling out will prevent sticky mess and allow balls to keep their shape.
Roll wet: Damp hands will enable you to roll without the mixture sticking.
Variations to Try
Chocolate peanut butter protein balls:
Include 2 tbsp cocoa powder and more sweetener to taste.
Coconut protein balls:
Swap 1/4 cup of the oats for shredded coconut, and include a little coconut extract.
Almond butter:
Use almond butter instead of peanut butter – you may need slightly less liquid.
Birthday cake protein balls:
Substitute vanilla protein powder, add sprinkles and almond extract.
Storage and Meal Prep
They are great for meal prep so make a bunch! Prepare a batch on Sunday and you’ve got healthful snacks all week. Keep them in glass jars in the refrigerator and they will last for 7 days.
For longer storage, freeze in freezer bags for up to 3 months. Unwrap and let thaw for 10 minutes, then eat them or keep them frozen for a firmer texture.
Nutritional Benefits
Each oatmeal peanut butter protein ball has roughly:
8-10g (depending on brand of protein powder)
Good fats from peanut butter
Oat fibre and chia seed fibre
Complex carbs for all-natural energy
When combined with protein, healthful fats and fiber will satiate you longer than the usual sugary snacks.
Frequently Asked Questions
Are protein balls really good for you?
Homemade protein balls with whole food ingredients like oats, all-natural peanut butter and protein powder are worlds better than processed snacks, yes. There is sustained energy, protein for muscle recovery and fiber for digestion. However, they’re calorie-dense so don’t ignore portion.If you would like them to be more tender, you can also soak them in water overnight beforehand.
Can you use regular peanut butter in protein balls?
You could use regular peanut butter but it works best with natural. Regular peanut butter has more sugar and stabilizers, and adding it to these candies could make them overly sweet or texture-challenged. If using plain peanut butter, you may wish to go lighter on added sweetener.
How many protein balls should I eat a day?
The majority of people will find that they can enjoy 2-3 protein balls a day as a snack or part of a healthy diet safely. Each ball has approximately 80-100 calories, so 2-3 balls make for a decent snack. You might eat more if you are highly active or want to gain weight. (To lose weight, limit yourself to 1 or 2 balls.
How many calories is a peanut butter protein ball?
How many calories is in a peanut butter protein ball On average a peanut butter protein ball is about 80-120 calories each, depending on the size and type of ingredients used. The calories are largely from peanut butter, oats and whatever sweetener you add. Less honey or smaller balls will provide less calories per ball.
Is high protein peanut butter good for you if you are trying to lose weight?
Does high protein peanut butter help you to lose weight? The protein and good fats make you full and may lead to an overall lower calorie intake. But peanut butter is calorie-dense, so watch your portion size. These protein balls indulge sweet cravings while nourishing the body so you still come out ahead of gulping down processed snacks in efforts to shed some weight.
Peanut Butter Protein Balls
Equipment
- mixing bowls
- Spoon or spatula
- Cookie scoop (optional)
- Airtight container
Ingredients
- 1 cup old-fashioned rolled oats
- 1/2 cup natural peanut butter
- 1/3 cup vanilla protein powder
- 1/4 cup honey or maple syrup
- 2 tablespoons chia seeds or ground flaxseed
- 1 tsp vanilla extract
- Pinch of salt
- Optional Mix-ins:
- 1/4 cup mini chocolate chips
- 2 tbsp coconut flakes
- 1 tbsp cacao powder for chocolate variation
Instructions
- In a large bowl, combine oats, protein powder, chia seeds (or flaxseed), and salt.
- In another bowl, stir together peanut butter, honey, and vanilla until smooth. If peanut butter is thick, microwave for 20–30 seconds.
- Add the wet ingredients to the dry and mix well until a sticky dough forms. Add 1 tbsp more peanut butter if dry or more oats if wet.
- Cover and refrigerate for 30 minutes to firm up.
- Using damp hands or a cookie scoop, roll into 1-inch balls.
- Store in an airtight container in the refrigerator for up to 1 week or freeze for up to 3 months.
Notes
Nutrition
Final Thoughts
These peanut butter protein balls are a testament to the simple truth that healthy snacks don’t have to be a snooze. With your pantry staples and 15 minutes to spare, you can easily have a full weeks worth of energy bites made in no time.
Pre workout, midday snack attack, healthy dessert…the flavors and nutrition are all there in these oat peanut butter protein balls. Start with the basic recipe, then experiment with flavors and mix-ins to land on your favorites.
