Peanut Butter Bliss Balls: High Protein Snacks for Active Lives

Published on: 08/02/2023
Child making peanut butter bliss balls

Looking for a fast and convenient snack to grab on-the-go for busy days? There’s so much focus on 30 minute meals, that it’s easy to forget about being prepared when hunger strikes between them. 

So what can you do to prepare for those busy days? You know the ones I’m talking about,  when you’re up at the crack of dawn to squeeze in a run, working all day and racing home to manage your household?

I like to batch cook and freeze easy grab and go snacks that I can add to my lunch so I’m always prepared. You can get your copy of my grab and go high protein snacks for busy peeps here

Packing your lunch can feel like a daunting task especially when you need to pack more than an entree. I need at least 2-3 snacks to get me through the day until dinner is on the table. 

Having easy options at your fingertips lightens the mental load and you can move from dread to done and give yourself a nice ‘ole check mark on your to-do list!

You might be asking yourself, what makes a good snack? Keep reading to find out what you can add to your lunch bag to help you get through the day without mood swings or hunger pangs. 

Planning a Balanced Snack

Just like meals, snacks are best when they include multiple food groups and have a source of protein, carbohydrates and fat. 

I know what you’re thinking – How much protein do I need in a snack? The answer is a little different for everyone. The truth is, the amount of protein you need with your snacks depends on what your daily protein requirements are and how much you’re eating at meal times.

If you’re looking to feel more satisfied after snacks and prevent cravings, somewhere close to 10 ish grams of protein should be sufficient (the emphasis really is on the “ish”).

I don’t recommend counting every gram of protein, for the same reason that I don’t recommend counting calories. It’s better to pay attention to how you feel after eating and how long you feel satisfied after your snack. You will start to learn how your body feels and the amount of food that you need to eat.

If you’re an active person looking to improve your performance, and optimize your recovery, you can read my blog article on Protein for Recovery to get more specific recommendations for fitness enthusiasts like yourself.

Nutrition and Mental Health

Did you know that there is a connection between what you eat and your mental health? Studies show that consuming a Mediterranean style diet can have positive effects on irritability and depressive symptoms (1). 

The Mediterranean diet emphasizes plant based foods like fruit, vegetables and plant based protein sources like beans and legumes. This recipe provides 6 grams of plant based protein per ball, making them the perfect addition to a Mediterranean diet.

Let’s take a look at how you can include more protein in your snacking schedule!

Incorporating Protein into Your Snacks:

Protein in our diet comes primarily from foods in the dairy food group and also from meat and alternatives. Although we do still get some protein from grains, they provide much smaller quantities.

Some of my favourite protein snack options include:

  • Greek yogurt & granola (or fruit)
  • Smoothies made with greek yogurt or protein powder
  • Pretzels and peanut butter (this one is my favourite!)
  • Cheese and crackers
  • Trail mix
  • Dairy or soy milk latte 

There is one type of protein that is more difficult to work into snack time – beans and legumes. Not only do they provide protein, but they are also a good source of soluble fibre. Let’s dive into the real reason you’re reading this post: the recipe!

Adding Protein with Beans and Legumes

I was inspired to incorporate lentils into my energy balls by Sara Remmer’s Chocolate Chip Cookie Dough Energy Bites. How excited was I to have a delicious way of incorporating beans and lentils into snack time? Not only for the kids – but also for me!

I’ve made a few modifications along the way. Truth be told, my style of cooking is more “little of this” and “little of that,” so nailing down a recipe can be challenging. That’s my ADHD brain pushing back against rules and structure!

Feel free to change up the peanut butter for another nut or seed butter (I like pumpkin seed butter). You can also change the extra ingredients by adding shredded coconut or chopped nuts for variety and crunch. 

Sometimes I jazz it up for the kids by adding mini M&M’s instead of chocolate chips (pictured above) – the possibilities are endless! Although full disclosure, my daughter doesn’t like that the colour runs. 

For more options on high protein snacks, check out my free recipes. If you’re ready for a personalized approach to making lasting changes to the way you eat, improve your mental health and physical activity, book your discovery call today. 

Child making peanut butter bliss balls

Peanut Butter Bliss Balls

Allison Dobbyn
These energy balls are a good source of plant based protein and the perfect option to tie you over from lunch until dinner. Pair them with some fruit, yogurt or an afternoon coffee. They won't disappoint!
5 from 1 vote
Prep Time 10 minutes
Cook Time 0 minutes
Course Snack
Servings 16 balls
Calories 155 kcal

Equipment

  • Food Processor

Ingredients
  

  • 1 cup canned lentils drained and rinsed
  • ¾ cup quick cook oats
  • 1 cup natural peanut butter
  • ¼ cup maple syrup can increase to ⅓ cup if you prefer something sweeter
  • 1 tsp vanilla extract
  • 3 tbsp cocoa powder
  • ¼ tsp sea salt
  • ¼ cup mini chocolate chips or to taste!

Instructions
 

  • Pulse the lentils and oats together in a food processor until combined
  • Add peanut butter, maple syrup and vanilla extract and blend until well mixed
  • Add cocoa powder and sea salt and blend again until combined
  • Pour mixture into a medium sized mixing bowl and combine chocolate chips mixing with hands until the mixture is uniform in colour
  • Form dough into bite sized balls using approximately 2 tbsp of dough for each ball
  • Store in an airtight container in the fridge for 3-4 days or freezer for 2 months

Nutrition

Serving: 1ballCalories: 155kcalCarbohydrates: 15gProtein: 6gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 0.4mgSodium: 42mgPotassium: 175mgFiber: 3gSugar: 7gVitamin A: 7IUVitamin C: 0.2mgCalcium: 22mgIron: 1mg
Keyword Peanut Butter Bliss Balls
Tried this recipe?Let us know how it was!

1 Comment

  1. Emily Coverett

    5 stars
    Delicious and filling snack for on the go!! Plus my husband loved them too!

    Reply

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Welcome to my blog! I’m combining my love of writing with my love of food to bring you evidenced based information on sports nutrition and mental health – specifically ADHD.

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