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    MJ & Hungryman » Baby/Kid-Friendly Recipes

    Peanut Butter Bliss Balls (Extra Protein)

    By Min On September 9, 2022

    This post may contain affiliate links. Please see our disclosure policy for more details.

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    A close up shot of bliss balls with a bite taken out of one on top.

    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.

    A close up shot of bliss balls with a bite taken out of one on  top.

    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!

    Jump to:
    • Peanut Butter Protein Balls
    • Ingredients
    • Step-by-Step Instructions
    • Substitutions and Variations
    • Tips for Success
    • Storage
    • Frequently Asked Questions
    • More Peanut Butter Recipes
    • Peanut Butter Bliss Balls (High Protein)

    Ingredients

    All the ingredients laid out on a white background.
    • 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

    A two image collage showing before blending mixture and after.
    1. 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.
    2. To the food processor, add beans, peanut butter, and dates, and blend until smooth.
    3. 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.
    4. 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

    All the bliss balls stacked together with a toddler hand grabbing one.
    • 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

    What is the best peanut butter for these bliss balls?

    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.

    What is the best type of oats to use?

    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

    • Baked cookie with a bite taken out of it.
      Flourless Peanut Butter Chickpea Cookies
    • A close up shot of pumpkin ball with a bite taken out.
      No Bake Pumpkin Balls
    • a square cereal bar placed on toddler's palm.
      Peanut Butter Cheerio Cereal Bars
    • four carrot oatmeal cookies stacked
      3 Ingredient Banana Baby Cookies

    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!

    A close up shot of bliss balls with a bite taken out of one on top.

    Peanut Butter Bliss Balls (High Protein)

    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.
    4.96 from 23 votes
    Print Pin Rate
    Prep Time: 10 minutes minutes
    Total Time: 10 minutes minutes
    Servings: 20 balls
    Author: Min | MJ and Hungryman

    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

    Recipe adapted from Pulses.Org
    • 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.
    • 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.

    Nutrition

    Calories: 88kcal | Carbohydrates: 12g | Protein: 3g | Fat: 4g | Fiber: 2g
    Course Snack
    Cuisine American
    Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!

    More Baby/Kid-Friendly Recipes

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      Healthy Pumpkin Oatmeal Pancakes
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      Yogurt Granola Bowls (5 Ideas)
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      Healthy Pumpkin Banana Muffins
    • A four image collage with pumpkin pancakes, pumpkin muffins, pumpkin risotto, and pumpkin pasta bake.
      Healthy Pumpkin Puree Recipes (Kid-Friendly)

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    About Min

    Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

    Reader Interactions

    Comments

    1. dee says

      July 29, 2023 at 9:28 pm

      5 stars
      I give it 5 stars because my toddler ate 1 and requested 2 more! I had to substitute with sunflower seed butter and canned chickpeas.

      Reply
      • Min says

        July 31, 2023 at 5:46 am

        Oh I'm so glad! I gravitate towards using canned chickpeas too for convenience

        Reply
    2. Emily says

      July 20, 2023 at 3:17 pm

      5 stars
      I have tried so many of your recipes and have loved them all but these by far are an all around family favorite! I’m not sure who loves them more my two toddlers or me!! We make them just about every week. Thank you for sharing such easy, healthy, and delicious recipes!

      Reply
      • Min says

        July 20, 2023 at 8:16 pm

        Aww I love hearing that! Thanks for sharing!!

        Reply
    3. Jeeho says

      March 14, 2023 at 10:29 am

      5 stars
      Great!

      Reply
    4. Monchen says

      January 29, 2023 at 9:06 pm

      5 stars
      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!

      Reply
      • Min says

        January 30, 2023 at 7:49 am

        Oh this is just the cutest! I can just picture you guys making this together! Thanks for sharing!!

        Reply
    5. Salma says

      December 11, 2022 at 12:02 pm

      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

      Reply
      • Min says

        December 12, 2022 at 8:37 pm

        Hi! It's cooked beans!

        Reply
    6. SL says

      October 14, 2022 at 2:25 pm

      4 stars
      What is the ratio if using dry cranberries to replace dates? Love your recipes.

      Reply
      • Min says

        October 14, 2022 at 6:03 pm

        Hi! I would start with 1/3 cup and add up to 1/2 cup!

        Reply
    7. Kelly says

      September 26, 2022 at 7:25 pm

      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!

      Reply
      • Min says

        September 26, 2022 at 8:40 pm

        I would start with 1-2 tablespoons. You can always add more if you wish!

        Reply
    8. Tammy says

      September 21, 2022 at 6:40 pm

      Hello! Do you think I can replace beans with chickpeas? Thank you! 😊

      Reply
      • Min says

        September 21, 2022 at 7:15 pm

        I'm sure it will work!

        Reply
        • Tammy says

          September 22, 2022 at 12:18 am

          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

          Reply
          • Min says

            September 22, 2022 at 10:22 am

            Aww thank you so much, Tammy! Your sweet, encouraging words and support truly means the world to me!

            Reply
    9. Matty says

      September 16, 2022 at 9:18 pm

      Do you think prunes could take the place of dates?

      Reply
      • Min says

        September 19, 2022 at 3:46 pm

        Hi I haven't tried so can't say for certain but I think it will

        Reply
    10. Melissa says

      September 14, 2022 at 2:17 pm

      Are you using Great Northern Beans or Navy beans?

      Reply
      • Min says

        September 15, 2022 at 10:21 am

        Great northern!

        Reply
    11. Abby says

      September 13, 2022 at 7:49 pm

      5 stars
      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!

      Reply
      • Min says

        September 13, 2022 at 8:02 pm

        I'm so glad to hear! Thanks for sharing!

        Reply
    12. Kaitlin Burnett says

      September 13, 2022 at 2:21 pm

      5 stars
      Turned out wonderfully and so easy!

      Reply
      • Min says

        September 13, 2022 at 3:40 pm

        Yay!! It's so easy right?! Will share more variations soon 😉

        Reply

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    I am MJ, a registered dietitian and a mom of 2. I truly hope you’ll enjoy all the recipes and tips that I share on what and how to feed your child!

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