Get your protein fix the delicious way, in these instant protein balls! Easily customizable and with over 40 flavor options, they need just 4 ingredients and take less than 5 minutes to make.

The Best Protein Balls Recipe
I’m the person who ALWAYS needs a snack between meals.
For as long as I can remember, I’ve always had a morning snack and an afternoon snack. I’ve never really been the three square meals a day kind of person, and I don’t see that happening anytime soon.
When I started regularly weight lifting, I had to ensure every meal and snack had protein in it. Breakfasts were fine, with either a bagel or a smoothie. Lunches included pasta or meal prep, and dinners were… well, pretty much anything. For snacks, though, I started making protein balls.
What are protein balls?
Protein balls are energy balls or bliss balls that have added protein in them, thanks to protein powder. They are made with peanut butter and oatmeal, and can be flavored a variety of ways. They make the perfect snack and keep you satisfied between meals.
Why this protein energy balls recipe will be a weekly snack staple for you-
- 4 Ingredients only. Unlike other energy ball recipes, this one only needs four ingredients. Bonus? No butter, no eggs, no oil!
- Ready in 5 minutes. From prep to plate, this entire recipe takes just five minutes.
- Over 20 flavor options. From peanut butter, to chocolate chip, to oatmeal raisin, there are over 20 flavors to try.
- Vegan and gluten free! Yep, these tick both these dietary boxes!
What I love about this recipe is just how easy to customize with your favorite flavors! We’ve included 40 delicious flavors, including-
- Chocolate chip
- Peanut butter
- Oatmeal raisin
- White chocolate cranberry
- Monster cookie
They have a chewy, yet doughy texture, similar to raw cookie dough. Taste-wise, it’s like an un-baked oatmeal cookie, with a protein twist!
Ingredients needed
This is a very simple and very short ingredient list. If you’ve made any of my healthy snacks before, you’ve probably got everything on hand!
- Rolled oats– Gives the energy balls a chewy texture. This is a fabulous slow-releasing energy carb.
- Protein powder– The key ingredient giving this recipe the added boost! I prefer using casein or brown rice protein powder, but some whey protein brands can work.
- Peanut butter– Hold the balls together, along with providing a rich flavor. See below for easy substitutions and nut-free options!
- Maple syrup– Adds sweetness and helps hold the balls together.
How do you make protein balls?
This recipe literally takes 5 minutes to make. All you do is mix everything together, roll them, and let them chill!
Ready to whip some up?
Step 1- Combine ingredients
In a large mixing bowl, mix the oats and protein powder together. Add the peanut butter and maple syrup and mix until combined. Fold through your flavor mix-ins of choice.
Step 2- Roll them into balls
Next, using your hands, roll out balls and place them on a lined plate and refrigerate them for five minutes, to firm up.

Flavor variations
For the flavor variations, make the basic base recipe first. Then, fold through the extra ingredients to change up the flavors.
Monster cookie protein balls
- Protein ball base
- 1/2 cup mini m & m’s or vegan candy buttons
White chocolate cranberry balls
- Protein ball base
- 1/4 cup white chocolate chips
- 1/4 cup unsweetened dried cranberries
Chocolate peanut butter balls
- Protein ball base
- 1/2 cup cocoa powder
- 1/4 cup chocolate chips
Oatmeal raisin balls
- Protein ball base
- 1 teaspoon cinnamon
- 1/2 cup raisins
Chocolate chip balls
- Protein ball base
- 1/2 cup chocolate chips
Dietary swaps and substitutions
The beauty of any kind of protein energy balls is that you can customize them in tons of ways or make them suitable for other diets. Here is what we’ve tried:
- Swap out the peanut butter. Easily replace the peanut butter with either almond butter, sunflower seed butter, or tahini.
- Lower the calories. Use low calorie peanut butter and swap out the maple syrup for sugar free maple syrup or sugar free honey.
- Ensure they are gluten free. Just a reminder to use certified gluten free rolled oats and/or quinoa flakes.
- Lower the carbs. Instead of switching around this recipe, try making keto energy balls instead.
- Protein balls without protein powder? Try making peanut butter oatmeal energy balls instead.
How long do protein balls last?
Wondering what is the best way to store leftovers? Here are best practices:
- To refrigerate: Place no bake balls in a sealable container and keep in the fridge. They will keep fresh for up to 4 weeks.
- To freeze: If you make a big batch of these balls, they can be placed in a ziplock bag and stored in the freezer for up to 6 months.
More high protein snacks to try

Frequently Asked Questions
Protein or energy balls are a great snack to enjoy between meals, as they contain ample amounts of protein, healthy fats, and fiber. One or two balls will keep you satisfied and energised between your main meals.
As these balls contain a good amount of protein and carbs, they are a fantastic option after a workout. Studies show that eating something with a balance of carbs and protein 30 minutes after a workout improves recovery time and also aids muscle growth.
These protein energy balls have less than 100 calories each. Enjoy two or three for a well balanced and satisfying snack, without going overboard on your caloric needs.

Protein Balls (4 Ingredients)
Ingredients
- 3 cups rolled oats gluten free, if needed
- 1/2 cup vanilla protein powder
- 1 cup peanut butter * See notes
- 1/2 cup maple syrup
- 1/4 cup chocolate chips of choice Optional
Instructions
- In a large mixing bowl, mix your oats with protein powder until combined. Add your peanut butter and syrup and mix well. Fold through your mix ins of choice.
- Lightly wet your hands (or spray them with cooking spray). Form 20-24 small balls of dough. Place on a plate and refrigerate until firm.
Notes
Nutrition
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ty ! great recipe & info … the swaps , the storage , the calories … !!! I cut the recipe in 1/2 to try it for the 1st time and accidentally doubled the protein and it came out amazing ! 😋 it’s also kid approved ❤️
I have an extremely difficult son when it comes to eating any kind of healthy food. He has an excessive amount of weight to lose and a lot of these non carb, no sugar receipts are perfect for him.
Thank you.
Good
I love this recipe. Does protein build muscle?
It aids muscle growth, in combination with exercise and adequate carbs and healthy fats.
I love this recipe
These are delicious! I did add extra syrup the second time I made them because they were on the dry side but even if you don’t add extra they still taste amazing!!
Would honey work as a substitute for maple syrup?
Yes it will!
Wild honey work as a substitute for maple syrup?
Made these! They are delicious! Just wanted a little something for the AM with my coffee. I followed the recipe. My add ins were dried cranberries, cashews, choc chips, a touch of ginger, cinnamon, and a sprinkle of stevia. Then I baked mine (because I am not the biggest fan of cold food) for about 5min at 350F. They are perfect!
Im not seeing measurement for how much protein powder, peanuts butter or oats for the base… how much should we be using of each of those?