In the fitness world, protein balls are all the rage. And for good reason – they’re a great way to fuel your body and hit your ideal protein intake. But oftentimes they can be packed with ingredients that can deter you from your health goals.
This protein ball recipe is specially tailored for bodybuilders, but can easily be customized to fit your dietary needs or flavor preferences.
This protein ball recipe uses peanut butter and protein powder to give you a healthy dose of protein. The touch of honey and oats provide some carbs for energy, while the nutrient-rich seeds add some essential vitamins and minerals. Altogether, this recipe provides a balanced meal that will help you reach your fitness goals.
Macro Breakdown & Calories
- 220 Calories
- Carbohydrates: 24 g
- Protein: 10 g
- Fat: 9 g
Protein is essential for bodybuilding – it helps to build and maintain muscle mass.
Peanut butter and protein powder are the stars of this recipe, not only for the flavor but because it is a rich source of protein.
Chia seeds are another great source of protein, as well as omega-3 fatty acids, which are important for maintaining cardiovascular health.
Hemp seeds offer even more protein as well as magnesium and zinc, both of which are important for muscle growth.
Oats are a good source of dietary fiber, which is important for maintaining gut health.
This recipe also includes carbohydrates for energy, which is important for bodybuilders because they need to keep their energy levels high throughout the day.
- Protein Powder: I used chocolate collagen protein powder in this recipe, but you could use any protein powder you like. If you’re vegan or dairy-free, look for a protein powder that is plant-based.
- Chia Seeds: Chia seeds are a great source of protein, fiber, and omega-3 fatty acids. They also help to thicken the protein balls.
- Hemp Seeds: Hemp seeds are another great source of protein, as well as magnesium and zinc. You can use either ground or hulled hemp seeds depending on your desired texture.
- Oats: Oats are a good source of dietary fiber and provide some carbs for energy. I recommend using quick oats in this recipe because they provide the best texture and flavor.
- Peanut Butter: Peanut butter is a rich source of protein, healthy fats, and carbs. It also provides flavor and texture to the protein balls.
- Honey: Honey is a natural sweetener and provides some carbs for energy.
- Almond Milk: A small amount of almond milk is used in this recipe to help soften the dough. I used unsweetened, plain almond milk.
How To Make Peanut Butter Protein Balls
In a large bowl, combine the protein powder, chia seeds, hemp seeds, oats, and peanut butter. Mix well to make sure all of the seeds combine.
Add in the honey and almond milk and mix until well combined. You’ll want to make sure it forms a doughy texture.
Place the mixture in the fridge for about 30 minutes to firm up and let the chia seeds soak.
Once it’s firm, use a spoon or your hands to form into 1” balls. You may need to rinse your hands a few times throughout as the peanut butter can make them sticky. My recipe made 24 balls, however, your total may vary on the size you go for.
Place the protein balls on a plate and let sit for another 15 minutes.
Higher Calorie For Bulking
If you’re looking for a protein ball that provides more calories, you could add in some additional ingredients like nuts or dried fruit. Additionally, you can always increase the serving size or actual size of each ball.
Low Calorie For Cutting
To decrease the number of calories in your protein balls, you can omit honey or use low-fat peanut butter. You can also omit one of the seeds, for example, hemp or flax seeds. Additionally, you can reduce the serving size.
These protein balls can be customized to your liking by changing the flavor of the protein powder, nut butter, and honey.
You can also use different types of seeds or other additions like shredded coconut or cocoa nibs. I recommend trying different combinations until you find one you love.
If you’re vegan, simply replace the whey protein powder with a plant-based protein powder. These balls are already gluten-free as long as you use certified gluten-free oats.
How To Store & Meal Prep:
These protein balls can be stored in the fridge for up to 5 days.
To meal prep them, simply place them in a container or bag and store in the fridge. They’re also great for taking on the go.
Frequently Asked Questions: Peanut Butter Protein Balls
Do Protein Balls Give You Energy?
Yes, protein balls are a great source of energy because they’re made with healthy carbohydrates and protein. These nutrients are important for sustained energy because they help to keep your blood sugar levels stable.
Best Time to Eat Peanut Butter Protein Balls?
Protein balls are a great snack to have any time of the day. They provide sustained energy and help to curb cravings. They’re especially great to have after a workout because they help to rebuild muscle proteins and replenish energy stores.
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About The Author
Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.
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