Looking for quick, healthy snacking options that’ll keep you going throughout your workday, post-workout or when you need that extra boost of energy to power through?
Happy Way nutritionist and fitness queen Rach loves a good protein ball and lets us in on why she thinks protein balls are the best on-the-go snack for added nutrition and flavour, and also shares some of her favourite recipes with us.
Thanks Rachel!
EASY TO MAKE & TO ENJOY ON THE GO
Protein balls are a quick and easy snack to prepare—there’s no baking required, and they can usually be made with many ingredients already found in the kitchen. All that’s involved in their preparation is combining your favourite protein powder with a few other ingredients in a bowl or blender (a blender makes it easier!), rolling them into balls and storing them in the fridge or freezer to enjoy on the regular.
The other great thing about protein balls is that they’re a super convenient snack to pack in your bag and enjoy throughout your day. Make a big batch of 12 or more, and you’ve got a nutritious post-gym or busy workday snack on hand with no further preparation needed (see recipes below for inspiration—any recipe can be modified to include all your favourite ingredients too).
THEY’RE HIGH IN PROTEIN
Protein balls, as their name suggests, are a great source of protein. With the inclusion of protein powder plus other protein-rich ingredients such as nut butters, nuts, seeds and a variety of other ingredients, protein balls make for a great protein-packed snack and delicious treat.
WHY ARE HIGH-PROTEIN SNACKS IMPORTANT?
High-protein snacks can be a great way to ensure you’re meeting your daily protein requirements, as well as provide a nutritious boost of energy. A diet that meets the recommended protein intake is important and necessary to be able to maintain and build muscle mass, help muscles repair and recover after training and to sustain strong and healthy muscle tissues. A diet rich in protein also provides other health benefits, such as strengthening immunity, supporting healthy bones and boosting metabolism.
Furthermore, protein is the most satiating macronutrient, so choosing a snack that’s high in protein helps to keep you full until your next main meal, controls your cravings and prevents overindulging later in the day.
INCLUDE MORE THAN JUST PROTEIN
Protein balls are great for more than just protein. Choosing a variety of other ingredients to include in your protein balls can mean you are nourishing your mind and body with many important nutrients. Here are some examples of ingredients you can add and their benefits.
- Greens powder - packed with vitamins, minerals and antioxidants, good for gut health, supports immunity and boosts energy levels (I use Happy Way’s Super Greens Powder).
- Oats - a good source of fibre, which makes your protein balls more filling. Also helps to keep your bowels regular and is good for gut health and digestion.
- Chia seeds - a rich source of fibre and healthy fats which keeps you feeling full and helps to improve heart health, manage cholesterol levels and control blood sugar levels.
- Goji berries or other berries/fruits - provides a variety of vitamins, minerals and antioxidants that help boost energy, support immune function and improve mood and overall well-being.
- Natural peanut butter - a source of protein and healthy fats to keep you feeling fuller for longer. Also supports healthy brain function, controls blood sugar and regulates your metabolism.
- Maca powder - a caffeine-free energy and mood booster.
- Dates - a good source of fibre and packed with antioxidants that support overall blood and heart health—plus, they have a delicious natural caramel flavour.
When making protein balls, don’t be afraid to get creative and experiment with different ingredients. Including a mix of nuts, fruits, or powders means your protein balls will be packed with a diverse range of flavours and nutrients that offer varying health benefits—making them a healthy snacking option, not just for you but for the whole family.
SOME OF MY FAVOURITE PROTEIN BALL RECIPES
One of my favourite things about protein balls is how easy they are to make! As long as the ratio of wet to dry ingredients is on point, you can basically include whatever ingredients you like, and you’re pretty much set to create something delicious. Remember, any recipe can be modified to taste, so don’t be afraid to switch out ingredients for other similar alternatives or add a little more of something to increase the flavour. Get the kids involved too! They’ll have a lot of fun helping you roll and prepare your protein balls, and it’ll no doubt make it easier to offer them as a healthy snacking alternative if they’ve had a hand in creating them.
See below for some of my favourite protein ball recipes.
CHOC CARAMEL PROTEIN BALLS
INGREDIENTS
- 1 cup pitted dates
- ½ cup peanut butter
- 3 scoops (90 g) Happy Way Choc Caramel Whey Protein Powder(or vegan)
- 1 cup oats
- 2 tbsp chia seeds
- Crushed peanuts to roll (optional)
METHOD
- In a food processor, blitz the dates and the rolled oats together until a smooth paste forms.
- Remove from the food processor and add to a mixing bowl with the peanut butter, protein powder and chia seeds.
- Use a teaspoon to scoop out the mixture and then roll it into the desired size balls.
- Pour crushed peanuts onto a plate and roll the balls through the peanuts until fully coated.
- Store in an airtight container in the fridge—enjoy!
Serves 12
Nutrition information per ball:
Energy: 138 calories
Protein: 7 g
Carbs: 13 g
Fat: 7 g
BERRY CHEESECAKE PROTEIN BALLS
INGREDIENTS
- 1 scoop (30 g) Happy Way I Love You Berry Much Whey Protein Powder
- 1 scoop (30 g) Happy Way Vanilla Whey Protein Powder
- 2 scoops (10 g) Happy Way Organic Acai Berry Powder
- ⅓ cup goji berries
- ½ cup light cream cheese
- ½ cup frozen raspberries
- 1 cup oats
- ½ cup almonds
- Shredded coconut to coat (optional)
METHOD
- Add all ingredients to a food processor and blitz until a smooth consistency forms.
- Use a teaspoon to scoop out the mixture, and then press and roll it into a ball.
- Roll each ball through a plate of shredded coconut until fully coated.
- Store in an airtight container in the fridge—enjoy!
Serves 12
Nutrition information per ball:
Energy: 120 calories
Protein: 7 g
Carbs: 10.6 g
Fat: 5.5 g
SUPERFOOD PROTEIN BALLS
INGREDIENTS
- 2 scoops (20 g) Happy Way Super Greens Powder
- 3 scoops (15 g) Happy Way Organic Acai Berry Powder
- 2 scoops (60 g ) Happy Way Like A Vegan Vanilla Protein Powder
- ½ cup almonds
- 1 cup dates
- ⅓ cup goji berries
- 1 cup rolled oats
- 2 teaspoons chia seeds
- 100 g dried apricot
- Shredded coconut to roll (optional)
METHOD
- Start by blitzing the dates, goji berries, dried apricots and almonds in a food processor until a smooth consistency forms.
- Add the rest of the ingredients to the food processor and blitz until combined well.
- Use a teaspoon to scoop out the mixture, and then press and roll it into a ball.
- Roll each ball through a plate of shredded coconut until fully coated.
- Store in an airtight container in the fridge—enjoy!
Serves 12
Nutrition information per ball:
Energy: 153 calories
Protein: 7.25 g
Carbs: 20.1 g
Fat: 4.6 g
For more yummy protein ball recipes, check out our recipe page here.
