Protein balls are perfect for when you need to snack but don’t want to spend time cooking. You can mix them in 10 minutes and store them for a pre workout snack or a late night snack. They are healthy, chewy and sweet. These are super easy to keep as a habit.
In this guide, I will show you step by step how to make protein balls. I will show you a ton of different kinds and how to make them your own and store them.
Why Should You Make Protein Balls
Allow Better Ingredients
Packed protein balls are overpriced and contain nasty ingredients. You will know exactly what you put in them and how fresh it is.
Control Over Ingredients
Making protein balls at home gives you control over different aspects like:
- how sweet they are
- how much protein you want
- which nut butter you prefer
- allergen considerations (gluten free, dairy free, nut free)
Budget-Friendly Meal Prep Snack
Making your own protein balls will usually save you money. A single batch makes 12-18 protein balls, so they are great for prepping for the whole week. Compared to buying protein bars, making protein balls is way cheaper!
No Bake and Beginner-Friendly
You don’t need to use an oven or a stove to make protein balls. No fancy cooking tools are required. All you need is a bowl, a spoon, and a fridge.
Choosing the Right Ingredients
Rolled Oats (Structure + Fiber)
Oats keep the protein balls together and add a nice chewy texture. For best texture, use rolled oats.
Tip: You can use quick oats too, but they will make the protein balls too soft.
Protein Powder (The Boost)
Adding protein powder is the easiest way to add protein. You can use:
- whey protein (mixes smooth with water)
- plant based protein (may need more water)
Tip: Protein powders come in a range of sweet levels. You know your protein powder is sweet, use less sweetener for the protein balls or adjust at the end.
Nut Butter (Binding + Healthy Fats)
Nut butter (peanut butter, almond butter, or cashew butter) helps bind the ingredients together and adds healthy fats.
Tip: If you want to mix in a natural nut butter, be aware you may need to mix the ingredients a bit more.
Sweetener (Taste + Stickiness)
Sweet things like honey and maple syrup help everything stick together.
Mix-ins (Flavor + Texture)
Now you can break out some chocolate chips, shredded coconut, chia seeds, flaxseed, and even some chopped nuts.
Important Ingredients for Protein Balls
Main Ingredients (Basic Version)
- Rolled oats: 1 cup
- Protein powder: 1/2 cup (chocolate or vanilla)
- Nut butter: 1/2 cup (classic is peanut butter)
- Honey or maple syrup: 1/3 cup
- Chia seeds or ground flaxseed (great but optional): 1 tablespoon
- Vanilla extract: 1 teaspoon
- Salt: pinch (optional, esp nut butter no salt)
Extras Of Your Choice
- Mini chocolate chips (2–3 tbsp)
- Shredded coconut (2–3 tbsp)
- 1 tbsp cocoa powder for chocolate flavor
- 1/2 tsp cinnamon
- Nuts, chopped
- Dried cranberries or raisins
- Milk (splash if mixture is too dry)
Basic Protein Balls Recipe (No-Bake)
Ingredients
- 1 cup rolled oats
- 1/2 cup protein powder
- 1/2 cup peanut butter
- 1/3 cup honey (or maple syrup)
- 1 tablespoon chia seeds (optional)
- 1 teaspoon vanilla extract
- Salt: pinch (optional)
- 2 tablespoons mini chocolate chips (optional)
Instructions
Step 1: Combine Dry Ingredients
Add protein powder, chia seeds, and salt to oats in a medium bowl. Mix to combine.
Step 2: Add Wet Ingredients
Put in peanut butter, honey, and vanilla extract. Stir until the mixture starts to come together.
Step 3: Adjust Texture
- Too dry/crumbly, add 1–2 teaspoons of milk or water.
- Too wet/sticky, add 1–2 tablespoons of oats.
Step 4: Chill (Makes Rolling Easier)
Refrigerate the mixture for 10–15 minutes. This helps it firm up.
Step 5: Roll Into Balls
Scoop and roll into balls (about 1 tablespoon each). Place on a plate or tray.
Step 6: Store and Enjoy
Eat right away, or chill longer for a firmer bite.
Different Recipes For Protein Balls
Peanut Butter Chocolate Protein Balls
For more of a dessert feel:
- Add chocolate chips
- Add 1 tablespoon cocoa powder
- Use chocolate protein powder
No-Oat Protein Balls (Lower Carb)
For a different texture:
- Instead of oats try almond flour (start with 3/4 cup)
- Add more chia or flax for binding if you want
Coconut Almond Protein Balls
For a more nutty flavor:
- Use almond butter
- Add some shredded coconut
- A drop of almond extract (optional)
Cinnamon Roll Protein Balls
For a warm flavor:
- Add 1 teaspoon of cinnamon
- Add 1 scoop of vanilla protein powder
- A tiny splash of maple syrup for more sweetness
Nut-Free Protein Balls
For a school safe or allergy-friendly version:
- Use sunflower seed butter
- No nuts
- Add more oats if you want for structure
Tips for Protein Balls
Don’t Sweeten Too Much
Mixing protein powder is sweet by itself. Sweeten and taste, adjust with a little more honey if you want.
Chill Before Rolling
For sticky mixtures, this is the easiest fix. A 10-minute chill is great.
Use a Cookie Scoop for Even Sizes
Determining which cookies are a pain, plus it makes monitoring nutrition easier.
Add Liquid Slowly
Plant-based protein powder often absorbs more moisture, so add milk or water a teaspoon at a time.
Make a Double Batch
You’ll thank yourself during more hectic times for it.
How to store protein balls
Refrigerator Storage
You can keep protein balls in a sealed container in the fridge for up to 7 days.
Freeze Storage
To keep them longer:
- Freeze them for 30 to 60 so they don’t stick to each other.
- Then, throw them in a freezer bag or container.
They’ll store for up to 3 months.
Tip: Protein balls are best after they sit at room temperature for 5 to 10 minutes after being frozen.
Fun Ways to Eat Protein Balls
- Before the gym: good source of energy + protein
- After the gym: pair with a banana for a more filling snack.
- Snack for the kids: good to throw in the backpack.
- Dessert: nice to have a batch for when you want something sweet.
- On a road trip: keep some in the snack bag.
Common Questions
Is it good for you?
Yup. You made it with oats, nut butter, protein powder, and that is a great balanced snack. Just watch portion size, it’s the the sweet part that’s not good.
Why do mine crumble?
They are too dry. Just add more nut butter or a teaspoon of water. Also, putting them in the fridge for a while helps.
Is protein powder required?
No. You can add more oats or some almond flour or ground flax/chia and it won’t have as much protein, but it will be a nice little energy snack.
Are these vegan friendly?
Yup. You can substitute the honey for maple syrup and use a vegan protein powder.
How many should I eat?
Most people have 1-2 and that’s good. They are high in calories and nut butter and sweetener.
Conclusion
Protein balls can be stored in your fridge and are the simplest snack you can make that require zero oven time. They are easily adjustable, are great for tight budgets, and is a great option for your on the go days. After you make your first one, you can change the flavors whenever you want and also make some for your entire family without nuts!
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