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Peanut Butter Protein Bliss Balls

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I’ll admit, I have a soft spot for crunchy peanut butter- one of my favourite treats is a tablespoon of chunky nut butter with sugar free maple syrup. But when looking to enjoy this versatile spread as part of a balanced snack, this quick to whip-up recipe is here to meet your needs. Specifically, these protein balls contain an ideal mix of protein, poly and mono-unsaturated fats, and fibre-rich complex carbs to leave you feeling satisfied. And the combination of peanut butter and crushed peanuts in this recipe really make the peanutty-goodness of these protein balls shine.

When selecting a peanut butter, I recommend opting for a product that is 100% natural to avoid the sugar(s) and hydrogenated oil(s) which are added to many commercial varieties. To make sure you are making the most health promoting choice available, I suggest looking at the products ingredient list before purchasing- it should contain only peanuts, and perhaps salt. The oil in natural peanut butter generally separates, so ensure you give it a good stir before putting it to use.

Highlights of making this recipe:

  • This recipe contains less than 10 easy to find ingredients, some of which you may already have in your pantry, and with only 5 straightforward steps, this recipe is certainly kid friendly.
  • These protein balls take under 20 minutes of prep time in the kitchen and there is no baking or oven mitts required.
  • As the recipe does not contain raw eggs, the bowl is safe to scrape clean after creating your balls (come here you tempting batter you… says your children, of course…).
  • The result is a nutrient-packed, whole food, gluten free treat that you can feel good about enjoying (move over crumbly, sugar laden, gluten free biscuits).

 

As these protein balls don’t require refrigeration after they have set, they are a great snack to make ahead and take on the road. Eating them will not only help satisfy an afternoon or late night urge for a sweet treat, but it will assist you in reaching your protein and fibre targets – and we understand this can be challenging when you are away from home.

Macros per 1/4 Cup Ball

Calories: 230
Protein: 15 g
Fat: 9.5 g
Carbohydrates: 26.5 g
Sugar: 6 g
Fibre: 11.5 g

 

Print Recipe
Peanut Butter Protein Bliss Balls
Wooden spoon full of oats
Prep Time 18 minutes
Passive Time 2 hours
Servings
balls
Ingredients
Prep Time 18 minutes
Passive Time 2 hours
Servings
balls
Ingredients
Wooden spoon full of oats
Instructions
  1. Place dates and 1 1/2 cups of water in a microwave-safe bowl. Microwave on high for 10 minutes, pause microwave to stir dates after 5 minutes. Water should no longer be visible when time is up; if water remains, microwave dates for 2-5 more minutes. Mash dates into a smooth paste.
  2. While waiting for dates, coarsely grind peanuts using a food processor or blender. Add crushed peanuts and remaining ingredients to a large mixing bowl.
  3. Add date paste to peanut butter mixture. Using a large spoon to combine, fold the ingredients in from the edges while rotating the bowl. Towards the end of mixing, you may find it easier to use your hands*.
  4. Portion dough into two dozen ~1/4 cup balls. Gently roll the dough portions between your hands to form golf ball sized treats.
  5. Place balls in a single layer in food storage containers. Seal containers (for easy stacking) and refrigerate for 2 hours before serving.
Recipe Notes

*If balls appear sticky at this stage, refrigerate for ~10 minutes before moving to next step.

Virginia Clough

Virginia Clough, RD

As a dietitian, I love all things food - be it cooking (experimenting with flavours to create new recipes and altering classic recipes to improve their nutritional profile), reading nutrition related articles or enjoying nutritious and delicious foods. I hope that you enjoy your visit, and find some helpful tips worth sharing!