5 ingredients are all you need to make these no-bake peanut butter bliss balls. Loaded with protein, healthy fats, and fiber, they are the perfect make-ahead snack.
Peanut Butter Protein Balls
My son started kindergarten this year, and I've just been a ball of emotions. As difficult as it is, I'm learning to let go and let him spread his wings, to step back so he can step in... But boy, just thinking about him making all these memories without this mama makes my heart ache.
While I can't be with him during the day, I am going to do everything I can to nourish him and put a smile on his face every time he opens up his lunch box. Here are real-life photos of everything I've packed for him so far as well as my time-saving tips.
Unfortunately, his lunch is at 10:15(!!!!) and he doesn't get out until much later, so now I'm trying to come up with delicious AND energizing snacks!
As I scoured the grocery stores, I was shocked by how expensive the packaged snacks are! So now my new mission is to develop EASY healthy snack recipes that are made with nutritious ingredients, travel well, and are budget-friendly.
My mind immediately went to granola bars, cereal bars, and bliss balls! And I'm wide open to suggestions so be sure to leave a comment below.
These peanut butter bliss balls, or energy balls, have been such a hit with both of my kids! You know how much I like adding beans to recipes, like in these chickpea cookies, pumpkin muffins, and sweet potato cookies, so this recipe was bound to happen ;).
5 ingredients and 10 minutes tops are all you need to make this nutrient-dense snack. Let's get to it!
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Ingredients
- White beans - can use canned or cooked dried beans. It's a great way to boost fiber, protein, and iron in these energy balls.
- Oats- You can use old fashioned oats, quick oats, or oat flour. Refer to FAQ section below.
- Smooth peanut butter - If refrigerated, be sure to take it out in advance so it's at room temperature and runny.
- Medjool dates -such a wonderful natural sweetener and will provide carbohydrates, fiber, vitamins, and minerals. Be sure to soak for at least 5 minutes to soften.
May also be interested in Apricot Balls
Step-by-Step Instructions
- Add oats to food processor or blender and grind until it turns into flour. Transfer to a bowl. You can also use quick oats or oat flour if you want to skip this step.
- To the food processor, add beans, peanut butter, and dates, and blend until smooth.
- Add in the oat flour along with vanilla extract and pulse a few times until combined. If too crumbly, pulse in more water (or reserved date water. Refer to the "tips for success" section), 1 teaspoon at a time.
- Using a mini cookie scoop or tablespoon to scoop the dough and roll into balls.
Substitutions and Variations
- Peanut butter alternative - you can use a different nut butter, like almond butter, or sunflower butter, if there's a peanut allergy.
- No dates? you can use ¼ cup of honey
- Add-ins - this is a very basic recipe. Feel free to add mix in:
- Mini dark chocolate chips or cocoa powder for chocolate peanut butter bliss balls
- Chopped nuts (walnuts, pecans, or almonds)
- Seeds (hemp seeds, chia seeds, ground flax seed, sunflower seeds)
- Shredded coconut
- Other chopped fruit like raisins and apricots)
Tips for Success
- Soak your dates in warm water for around 5-10 minutes. Drain them and add to your bliss ball mixture. This will make it easier to blend. Reserve the soaked water to help moisten the balls, if necessary.
- Use a food processor if you have one!! You need a blade that can chop everything but not get stuck in the bottom like it would with a blender. It will yield the bet texture for your dough. You can make these energy balls using a powerful blender, like mine, but it will require more effort. Be sure to use the tamper that comes with the blender.
- If you desire a chewier texture, use quick oats and skip the first step. Using oat flour will give you a more cookie dough-like consistency.
Storage
Transfer the individual peanut butter balls into an airtight container and store in the refrigerator for up to 7 days. They are ready for you whenever you need an energy boost!
You can also freeze for up to 3 months.
Frequently Asked Questions
Look for natural peanut butter with no added sugar or additives. The only ingredient should be peanuts. Salt is ok if you can't find one with just peanuts.
If you want a chewier texture, use quick oats and don't blend into flour first. For a cookie dough consistency, you can use rolled oats and quick oats and blend into flour. Or you can purchase oat flour. Steel cut oats will not work in this recipe.
More Peanut Butter Recipes
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Peanut Butter Bliss Balls (High Protein)
Ingredients
- 1 cup (100g) rolled or quick oats, see note
- ½ cup (125g) smooth natural peanut butter
- 1 cup (180g) white beans, rinsed and drained
- 7-8 medjool dates, soaked
- 1 teaspoon vanilla extract
Instructions
- Add oats to food processor or blender and ground the oats until it turns into flour. Transfer to a bowl. You can also use quick oats or oat flour if you want to skip this extra step.
- To the food processor, add beans, peanut butter, and dates, and blend until smooth.
- Add in the oat flour along with vanilla extract and pulse a few times until combined. If too crumbly, pulse in more water (or reserved date water. See tips for success), 1 teaspoon at a time.
- Use a mini cookie scoop or tablespoon to scoop the dough and roll into a ball between your palm.
Notes
- Can substitute peanut butter with any nut or seed butter.
- Soak your dates in warm water for around 5-10 minutes. Drain them and add to your bliss ball mixture. This will make it easier to blend. Reserve the soaked water to help moisten the balls, if necessary.
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If you want a chewier texture, use quick oats and skip the first step. Using oat flour will give you a more cookie dough-like consistency.
- Refrigerate for up to 7 days. Freeze for up to 3 months.
Jeeho says
Great!
Monchen says
Yum, yum, yum! Our autistic 4-year old tried a new food (Great Northern beans)! I’ve been looking for ways to add more protein to his diet - he isn’t eating meat yet - and this recipe was a winner! I had kiddo “help” with the recipe by draining the beans (we used canned) and although he “didn’t like the smell” of the beans, he did continue to play with them (they were the wheels on a date ‘car’), so good exposure too. He also got to put in the almond butter (we didn’t have creamy peanut butter on hand) and hit the pulse button on the food processor. The bean smell was completely gone by the time everything was mixed together, and he happily ate two! I’m sending him to preschool with these during the week! Saving this recipe for sure. Thank you!
Min says
Oh this is just the cutest! I can just picture you guys making this together! Thanks for sharing!!
Salma says
Hello I tried this recipe it's good but I'm confused about using white beans as it says one cup so it's cooked beans one cup or uncooked beans one cup, it'll be huge if it's uncooked one cup after cooking or steaming.
Thanks
Regards
Min says
Hi! It's cooked beans!
SL says
What is the ratio if using dry cranberries to replace dates? Love your recipes.
Min says
Hi! I would start with 1/3 cup and add up to 1/2 cup!
Kelly says
I can't wait to try these with my 5 and almost 3 year old! I'm thinking about adding cocoa powder. How much would you suggest? Thanks!
Min says
I would start with 1-2 tablespoons. You can always add more if you wish!
Tammy says
Hello! Do you think I can replace beans with chickpeas? Thank you! 😊
Min says
I'm sure it will work!
Tammy says
Thank you so much!!! Love your account by the way! It is very much helpful and makes everything much easier especially with picky eating! Thank you so much for creating all of this. You are amazing! xx
Min says
Aww thank you so much, Tammy! Your sweet, encouraging words and support truly means the world to me!
Matty says
Do you think prunes could take the place of dates?
Min says
Hi I haven't tried so can't say for certain but I think it will
Melissa says
Are you using Great Northern Beans or Navy beans?
Min says
Great northern!
Abby says
So good! I think I needed to soak my dates a little longer! My 2 year old loved them! I added a few mini chocolate chips! YUM!
Min says
I'm so glad to hear! Thanks for sharing!
Kaitlin Burnett says
Turned out wonderfully and so easy!
Min says
Yay!! It's so easy right?! Will share more variations soon 😉