Wholesome and naturally sweet, these no-bake bites blend oats, peanut butter, and seeds into an energizing, nutrient-dense snack perfect for any time of day.
Preparation Time
- Prep: 10 minutes
- Chill (optional): 15–30 minutes
- Total: 10–40 minutes
- Servings: 12–15 balls (depending on size)
Ingredients
- 1 cup rolled oats
- ½ cup natural peanut butter (unsweetened, unsalted)
- 2 tablespoons ground flaxseed or chia seeds
- 1 tablespoon honey or mashed Medjool dates
- ¼ teaspoon cinnamon
- 1 teaspoon vanilla extract
- Pinch of sea salt (optional)
Optional add-ins:
- 2 tablespoons dark chocolate chips (70% or more)
- 2 tablespoons shredded coconut or crushed nuts
Instructions
- In a large bowl, mix all ingredients until a sticky dough forms.
- Roll into 1-inch balls using your hands.
- Chill in the refrigerator for 15–30 minutes to firm, or enjoy immediately.
- Store in an airtight container in the fridge for up to 5 days.
Estimated Nutritional Value (Per Ball)
Nutrient | Amount (Approx.) |
---|---|
Calories | ~90 kcal |
Protein | ~3 g |
Carbohydrates | ~8 g |
Natural Sugars | ~3 g |
Fiber | ~2 g |
Healthy Fats | ~5 g |
Magnesium | ~10% DV |
Iron | ~4% DV |
Evidence-Based Health Benefits
1. Rich in plant-based protein and healthy fats
Supports satiety, energy, and muscle recovery.
Reference: Mettler et al., Int J Sport Nutr Exerc Metab. 2010.
2. High in soluble fiber from oats and seeds
Helps lower LDL cholesterol and supports digestive health.
Reference: Whitehead et al., Am J Clin Nutr. 2014.
3. Natural antioxidants in cinnamon and peanut butter
May reduce inflammation and protect against metabolic disorders.
Reference: Ranneh et al., Evid Based Complement Alternat Med. 2017.
Tips for Best Results
- If too dry, add a teaspoon of water or more nut butter.
- For crunch, mix in crushed almonds or puffed quinoa.
- To make it nut-free, substitute sunflower seed butter.
- For a pre-workout boost, include 1 tablespoon of raw cacao or maca powder.
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