Peanut Butter Oat Energy Balls
- 15 min prep
- 45 min
- No-cook
- Serves 8
- 210 kcal
- 6.6 g protein
Rolled oats, peanut butter, honey, flax and a little dark chocolate, stirred and rolled. No oven, one bowl, and a fridge full of snacks for the week.
Ingredients
- 1 cup (90 g) rolled oats
- ½ cup (125 g) peanut butter, smooth and runny
- ¼ cup (85 g) honey
- 2 tbsp (14 g) ground flax seeds
- 3 tbsp (30 g) dark chocolate chips or chopped dark chocolate
- 2 tbsp (18 g) roasted peanuts, chopped
- ½ tsp vanilla extract
- A pinch of salt (skip if the peanut butter is salted)
Method
- 1Stir the peanut butter, honey, vanilla and salt together in a mixing bowl until glossy and smooth. If the peanut butter is stiff, warm it for 15 seconds first.
- 2Tip in the oats, ground flax, chopped peanuts and chocolate. Fold with a sturdy spatula until no dry oats remain.
- 3Squeeze a little in your fist. It should hold together like cookie dough. If it crumbles, add a teaspoon of honey or water; if it is very sticky, add a tablespoon of oats.
- 4Cover the bowl and chill for 20 minutes. Cold dough rolls cleanly.
- 5Scoop level tablespoons and roll them between your palms into 2.5 cm balls. You should get 16.
- 6Chill the balls for another 10 minutes to set, then pack them into an airtight box.
Notes from the Department
- Pulse the oats 2-3 times in a mixer for a smoother, tighter ball, especially for children.
- Damp hands stop the mixture sticking while you roll.
- Roll the finished balls in desiccated coconut or sesame seeds for a neater finish.
Nutrition per serving
- Energy
- 210 kcal
- Protein
- 6.6 g
- Carbohydrate
- 22 g
- Fat
- 12 g
- Fibre
- 3.2 g
- Sugars
- 11 g
Why this works
An energy ball is a ratio more than a recipe: roughly two parts oats to one part nut butter, with something sticky to hold it together. Rolled oats give a chewy bite and soak up just enough of the peanut butter to set firm in the fridge. Ground flax binds and adds a little extra fibre. Honey brings sweetness and glue. Dark chocolate is there because life is short.
Two balls make a reasonable snack between meals, with oats and peanuts supplying fibre, some protein and slow, steady energy. Peanut butter is the main source of fat, so the balls are filling for their size.
Swaps
For a vegan version, use maple syrup or date syrup in place of honey and dairy-free chocolate. For a nut-free lunchbox, use sunflower seed butter. Soaked, blended dates can replace most of the honey for a softer, less sweet ball. Use certified gluten-free oats if you need them strictly gluten-free. Raisins, chopped dried figs or pumpkin seeds can replace the chocolate.
Storage
Keep them in an airtight box in the fridge for up to a week, or freeze for 3 months. They thaw in about ten minutes and taste good cold. At room temperature in Indian summers, they soften within a couple of hours, so carry them in an insulated box if they are going to school or the office.
Questions people ask
- Can I use quick oats for energy balls?
- Yes. Quick oats make softer, smoother balls that bind more easily. Rolled oats give a chewier bite.
- Why are my energy balls falling apart?
- The mixture is too dry, usually because the peanut butter was thick. Add honey or water a teaspoon at a time until it holds when squeezed.
- Do energy balls need to be refrigerated?
- Yes, for storage. They keep a week in the fridge. They are fine at room temperature for a few hours, but in warm weather they soften quickly.
Inspired by Taste of Home. Method, notes and photograph by the Ministry of Oats.
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