Protein balls, Energy balls, Bliss balls (whatever you call them) certainly pack a punch when it comes to real food snacking. They're simple, cost-effective and are a great way to mop up some macros and get in some additional micronutrients.
That said, I’m not a huge fan of rolling dozens of protein balls as meal prep on weekends! What I have found is picking a handful of whatever ingredients I have at the time and blitzing them in a Nutri Bullet or small food processor to make enough for just 6 or 7 balls feels much more doable!
The secret to a good protein ball? The right balance of dry, sticky, and wet ingredients – then any extra ingredients to boost protein and micronutrient intake and add flavour. You can pretty much throw together the ends of whatever is leftover in the pantry. Does anyone else seem to always have almost finished packets of seeds, almond meal or shredded coconut – or is it just me?
You need one from each of these categories or can combine them to make up the total amount.
As a lazy meal prepper I never really measure exactly unless I want to track the calories and macros. A good rule of thumb is to work off a ratio of 2:1:0.5 of Dry, Sticky, and Extras – then a little bit of water, milk or oil just to help the ingredients form a dough.
You need approximately 1 - 1 1/2 cups of a dry ingredient.
- Almond meal
- Rolled oats
- Shredded Coconut
- Cacao Powder
You need about 1/2 - 3/4 cup of combined sticky ingredients:
- Peanut Butter or Nut Butter
- Medjool Dates (soaked)
- Cashews (soaked)
- Dried Fruit
- Maple Syrup
Protein and Supplements:
Depending on the protein you use, adjust your wet and sticky ingredients accordingly:
- Chia Seeds
- Protein Powder
- Hemp Seeds
- Spirulina Powder
You need just enough of a wet ingredients just to make everything stick together. This can even be added as you go.
- Melted Coconut Oil
Add these for extra flavour or use to roll the ball in afterwards:
- Lemon Juice
- Choc Chips
- Sea Salt
- Shredded Coconut
6 Easy Protein Ball Combinations
These combinations have no more than 6 ingredients and make 6-7 decent sized balls, so are the perfect amount for meal prep!
Lemon Cashew Energy Balls
- 1 cup rolled oats
- 1/2 cup soaked cashews
- 2 tablespoons lemon juice + a sprinkle of lemon rind
- 1 tablespoon coconut oil
- 1 tablespoon maple syrup (or according to taste)
- + shredded coconut for rolling
Banana Bread Bites
- 1 1/2 cups rolled oats
- 1 ripe banana
- 1/4 tablespoons peanut butter
- 1 tablespoon maple syrup
- 2 tablespoons choc chips
Salted Caramel Protein Balls
- 1 cup rolled oats
- 1/4 cup vanilla protein
- 5 medjool dates (pitted and soaked)
- 2 tablespoons of peanut butter
- Pinch of sea salt
Omega-3 Choc Protein Balls
- 1/3 cup desiccated coconut
- 1/2 cup almond meal
- 1 tablespoon cacao powder
- 1/4 cup tahini
- 2 tablespoons chocolate protein powder
- 2 tablespoons pepitas, hemp, or chia seeds + extra seeds for rolling
Cinnamon Raisin Protein Delights
- 1 1/2 cups old-fashioned rolled oats
- 1/2 cup nut butter
- 1 scoop vanilla protein powder
- 2 tablespoons raisins
- Maple syrup or honey (to taste)
- 1/4 teaspoon cinnamon
Peanut Butter and Jam Bliss Balls
- 1/2 cup oats
- 1/2 cup coconut flour
- 1/4 cup peanut butter
- 2 tablespoons dried cranberries or dried blueberries
- 1/4 cup shredded coconut + extra for rolling
Add everything to a food processor or Nutri Bullet. If the dough isn’t forming, try adding a teaspoon of water at a time until everything starts coming together.
Roll into 6-7 balls. If the mixture is too sticky chill in the freezer for 15 minutes before rolling.
TIP: I recommend using the small Nutri Bullet cup as it mixes a lot easier for the ingredients to come together, however make sure there is enough liquid or you'll burn out the motor. I did this earlier today when I was making the above recipes 🤭 but it was probably time for a new one anyway!