Little Bites of Pure Energy

---

Jump to Recipe

---

I’m talking about balls people! Energy Balls. These little bites of goodness are the perfect combo of carbs, protein, and fat that make them a prime post-workout recovery snack. They also provide the perfect energy boost you need without the energy plummet an hour later. Their size lets you have a filling snack without breaking the bank on calories or points. And by replacing store-bought energy bars with homemade energy balls, you’ll be saving money as well.

What is an energy ball?

Energy balls are typically a combination of nuts, dried fruits, and other nutritious add-ins, combined to resemble a protein bar but in ball form. Energy balls are unbelievably easy to make. All you need is a good food processor. Don’t fret if you are sans-food processor. I’ll give you a version that doesn’t need anything but a bowl and a spoon.

This snack can be tailored to your exact dietary needs. Are you on Keto? Weight Watchers? An anti-inflammatory diet? Are you hoping these can be a dessert replacement? I’m going to show you ideas for all eating styles.

The Basics

Most energy balls start with nuts, like almonds or peanuts, and then sweetened with dried fruit, honey, maple syrup, or a sugar alternative. I almost always start with almonds and then sweeten with Medjool dates. I find that dates are sticky enough to quickly give me the texture I need to form balls, and they happen to pack a nutritional punch. Dates are high in fiber, which aids with digestion and blood glucose management, and adds just the right amount of sweetness that I prefer. After you have processed the nuts and dried fruit, it is time to add in other nutritional powerhouses like protein powder, flax, and chia seeds. Here’s a list of possible add-ins that add a variety of healthy options.

• Protein Powder (choose a type and flavor you prefer)
• Flaxseed or meal (high in Omega-3s and fiber)
• Chia Seeds (high in Omega-3s and fiber, plush other antioxidants)
• Cocoa Powder (immune-boosting iron, zinc, and selenium)
• Collagen Peptides (great for hair, skin & nails)
• Maca Powder (good source of vitamin B1 and iron)
• SuperGreens powder (nutrient-dense, antioxidant-rich add-in)
• Ground Turmeric (helps reduce inflammation)
• Ground Ginger (improves digestion)
• Ground Cinnamon (jury is out on its ability to control blood glucose but it still tastes good!)
• Coconut (high in manganese which is essential for bone health)

Add the Flavor

After you’ve set the tone for nutrition, time to add in the flavor! My recipe below will show you how to make a lemon energy ball but you can easily create variations like almond-cranberry, cranberry-orange, chocolate-peanut butter, cashew-coconut, oat-chocolate chip. The possibilities are endless! Here are some possible add-ins for flavor.

• Different nuts; peanuts, cashews, pistachios
• Extracts; vanilla, almond, lemon
• Chocolate Chips
• Dried fruits; cranberries, strawberries, blueberries, apples, apricots, prunes
• Lemon, Lime, or Orange zest and/or juice
• Sesame seeds
• Espresso powder
• Peanut flour or PB2
• Pureed pumpkin
• Matcha Powder
• Cut up pretzels
• Oats
• Anything you can dream up!

Bring it all Together

The end goal is to combine everything in the food processor till you have a product sticky enough to roll into balls. If the mixture feels too dry, add more dried fruit, honey, or maple syrup. If you prefer a version low in sugar, add in actual nut butter or coconut oil to get the desired texture. Tahini paste would also work here.

Variations Based on Your Eating Plan

Keto or Low-Carb:
A typical energy ball gets its stickiness by using dried fruit, honey, or maple syrup. These things are not very keto-friendly! Since you still need the energy balls to be sticky enough to hold their shape, start by processing the nuts to a creamy texture. You may have to scrape down the bowl occasionally and it could take upwards of 5 minutes. Once you have a creamy texture, add in all your other healthy, low-carb items.

Vegetarian:
This is super easy. There aren’t many add-ins that are animal-based. Be sure to use a vegetarian protein powder.

Low-Fat:
Nuts are yummy and nutritious but we can’t deny they have a lot of fat. For a low-fat version of these balls, replace nuts with pureed pumpkin. I like the following combo: pureed pumpkin, vanilla protein powder, cinnamon, pumpkin pie spice, chia seeds, oats, and chocolate chips.

Kid-Friendly:
The key is to make your kids think these are desserts! A popular version with kids is an energy ball made with peanut butter, chocolate chips, and oats. You can then sneak in things like protein powder, flax, and chia seeds without the littles complaining.

What if I don’t own a food processor?

Not a problem! Instead of using nuts, use nut butter. If you want sweetness, replace dried fruit with honey or maple syrup. For this version, you only need a big bowl and spoon to stir all your goodies together.

Let me know what version you end up making.