Low Calorie Protein Balls (No-Bake Peanut Butter Recipe)
These low calorie protein balls are a no-bake snack made with peanut butter powder, oats, protein powder, chia seeds, and honey — just 155 calories each with 6g of protein. The perfect make-ahead treat for meal prep, post-workout snacking, or satisfying a sweet tooth without blowing your macros.
Low calorie protein balls are no-bake snack bites made by combining oats, nut butter, protein powder, chia seeds, flax meal, and a touch of honey, then rolling the mixture into balls and chilling until firm. They take about 10 minutes of active prep, require zero cooking, and keep in the fridge for up to two weeks.
This recipe uses PB Fit powdered peanut butter instead of regular peanut butter — and that one swap is what makes these genuinely low calorie without sacrificing the peanut butter flavor you want. Regular peanut butter protein balls can easily run 200+ calories per ball. These clock in at 155 each, with 6 grams of protein, so you can actually have two and still be well within a reasonable snack.
I’ve made these on repeat for years. They’re the snack I make on Sunday and then eat all week long — after the gym, after school pickup, or at 9pm when I want something sweet but don’t want to derail the day. They always hit the spot.
Why You’ll Love This Recipe
- Actually low calorie. Using powdered peanut butter (PB Fit) instead of regular peanut butter cuts the fat significantly — this is the move that makes these genuinely light without tasting diet-y.
- No baking required. Mix, roll, chill. That’s it. No oven, no special equipment, no mess.
- Great for meal prep. Make one batch on Sunday and you have snacks ready all week. They last up to two weeks in the fridge and six months in the freezer.
- Customizable. The base recipe is simple enough that you can take it in a dozen different directions — chocolate, monster cookie, white chocolate cranberry, oatmeal raisin. See the variations section below.
- Naturally gluten-free. Just use certified gluten-free oats and you’re set.
Ingredients
- 1 cup old fashioned rolled oats (or quick oats)
- ½ cup PB Fit powdered peanut butter mixed with 6 tbsp water (or ½ cup natural peanut butter)
- 2 tbsp honey or pure maple syrup
- ½ cup vanilla protein powder (I use PEScience Gourmet Vanilla — use code BAILEY to save)
- 2 tbsp chia seeds
- 2 tbsp flax seed meal
- 2 tbsp mini dark chocolate chips (optional but highly recommended)
Ingredient notes:
- Powdered peanut butter vs. regular: PB Fit mixed with water gives you all the peanut butter flavor at a fraction of the calories and fat. If you prefer regular natural peanut butter, use ½ cup — the recipe works either way, but the calorie count will be higher with regular peanut butter.
- Protein powder: Vanilla works best here because it adds sweetness without extra sugar. Chocolate protein powder also works great if you want a more brownie-like flavor. I’ve only tested this recipe with PEScience — other brands may absorb moisture differently, so add a teaspoon of water at a time if the mixture is too dry.
- Flax seed meal: Use ground flax (flax seed meal), not whole flaxseeds. Whole seeds pass through your body without being absorbed — you want the ground version so you actually get the fiber and omega-3 benefits.
- Honey vs. maple syrup: Both work. Honey gives a slightly more classic peanut butter ball flavor. Maple syrup makes them vegan-friendly.
- Oats: Old fashioned oats give a chewier, heartier texture. Quick oats make a slightly smoother, more uniform ball. Either works — just avoid steel cut oats.
How to Make Low Calorie Protein Balls
- Mix the dry ingredients. In a large bowl, stir together the oats, protein powder, chia seeds, and flax seed meal until evenly combined.
- Add the wet ingredients. Add the PB Fit mixture (or natural peanut butter) and honey. Stir everything together until a thick, sticky dough forms. It should hold together when you press a bit between your fingers. If it’s too dry, add water one teaspoon at a time. If it’s too wet and sticky, add a tablespoon of oats.
- Fold in the chocolate chips. If using, stir in the mini chocolate chips now. This is also the moment to add any other optional mix-ins.
- Chill the dough. Cover the bowl and refrigerate for 30 minutes. This step is important — it firms up the mixture and makes rolling so much easier.
- Roll into balls. Scoop out tablespoon-sized portions and roll firmly between your palms until round. Repeat until all the dough is used — you should get about 13 balls.
- Set in the fridge. Place the rolled balls on a parchment-lined baking sheet or plate. Refrigerate for at least 1 hour until firm.
- Store and enjoy. Transfer to an airtight container and store in the fridge for up to 2 weeks, or freeze for up to 6 months.
Tips for the Best Results
- Don’t skip the chill. Rolling warm dough leads to misshapen, sticky balls that fall apart. 30 minutes in the fridge makes a huge difference.
- Use a cookie scoop. A small cookie scoop makes portioning fast and gives you evenly-sized balls every time — which also means your calorie count per ball stays consistent.
- Wet hands help. If the dough sticks to your hands while rolling, slightly damp hands solve the problem instantly.
- Too dry? Add water one teaspoon at a time. This usually happens when different brands of protein powder are used — they vary a lot in how much moisture they absorb.
- Too wet? Add a tablespoon of oats at a time until the dough is firm enough to roll.
Flavor Variations
Make the base recipe first, then fold in these extras to switch things up:
Chocolate peanut butter balls Add 2 tbsp cocoa powder + 2 tbsp extra chocolate chips to the base.
Monster cookie protein balls Swap the chocolate chips for mini M&Ms (or vegan candy buttons).
Oatmeal raisin balls Add 1 tsp cinnamon + ¼ cup raisins. Skip the chocolate chips.
White chocolate cranberry balls Add 2 tbsp white chocolate chips + 2 tbsp unsweetened dried cranberries.
Coconut-coated balls Roll finished balls in unsweetened shredded coconut before chilling. Adds texture and a subtle tropical flavor.
Storage
Fridge: Store in an airtight container for up to 2 weeks. Keep them chilled — they hold their shape best cold.
Freezer: Place in a zip-lock bag or freezer-safe container and freeze for up to 6 months. Pull one or two out the night before and let them thaw in the fridge overnight, or thaw at room temperature for 10–15 minutes before eating.
Frequently Asked Questions
How many calories are in a low calorie protein ball? Made with this recipe using PB Fit, each ball is approximately 155 calories with 6g of protein, 10g of carbohydrates, and 7g of fat.
Can I make these protein balls vegan? Yes — swap the honey for maple syrup, use a plant-based vanilla protein powder, and choose dairy-free chocolate chips. Everything else in the recipe is already vegan.
Can I make these nut-free? Absolutely. Replace the peanut butter (or PB Fit) with sunflower seed butter. The flavor changes slightly but the texture stays the same.
Do I need a food processor? Nope. A large bowl and a wooden spoon are all you need. Some people use a food processor to get a smoother texture, but it’s not necessary.
Why are my low calorie protein balls not sticking together? Most likely the mixture is too dry. Add water one teaspoon at a time and stir until the dough holds together when pressed. This often happens when different protein powder brands are used.
How long do protein balls last? Up to 2 weeks in the fridge in an airtight container, or up to 6 months in the freezer.
Low Calorie Protein Balls (No-Bake Peanut Butter Recipe)
Ingredients
- 1 cup old fashioned quick oats
- ½ cup pb fit mixed with 6 tbsp water
- 2 tbsp honey
- ½ cup vanilla protein powder
- 2 tablespoons chia seeds
- 2 tablespoons flax seed meal
- 2 tbsp mini dark chocolate chips
Instructions
- In a large bowl or food processor, combine rolled oats, protein powder, chia seeds, and flaxseed meal. Stir until well combined.
- Add the nut butter mixture and honey (or maple syrup) to the dry mixture. Mix thoroughly until all the ingredients are evenly distributed. The mixture should be sticky and moldable.
- If desired, incorporate any optional add-ins at this stage. Whether you prefer the added sweetness of chocolate chips or dried fruits or the crunch of nuts, feel free to experiment with different combinations to suit your taste.
- Once the mixture is well combined, cover the bowl with plastic wrap or a lid and refrigerate for about 30 minutes. Chilling the mixture will make it easier to handle and shape into balls.
- After the chilling period, remove the mixture from the refrigerator. Take a tablespoon-sized portion and roll it between your palms to form a ball. Repeat this process until you've used all the mixture.
- If desired, roll the protein balls in unsweetened shredded coconut, gently pressing to adhere the coconut to the surface. This step adds a delightful texture and enhances the overall taste.
- Place the protein balls on a baking sheet lined with parchment paper or a silicone mat. Allow them to set in the refrigerator for at least an hour or until firm.
- Once the protein balls have hardened, transfer them to an airtight container. They can be stored in the refrigerator for up to two weeks, providing you with a convenient and healthy snack whenever you need an energy boost.
Notes
Nutrition
The nutrition information provided is calculated based on industry-standard software and should be used as a general guide only. The information may vary depending on ingredient substitutions, cooking techniques, and individual serving sizes. It is the responsibility of the reader to ensure the accuracy and appropriateness of the nutritional information provided. Always consult a qualified healthcare provider for personalized medical or nutritional advice.
More High Protein Snacks You’ll Love
- Chocolate Sea Salt Protein Energy Balls
- Protein Peanut Butter Crunch Balls
- Healthy Dark Chocolate Peanut Butter Cups
- 2-Ingredient Protein Pudding
- High Protein Brownie Bark Recipe
- Edible Protein Birthday Cake Cookie Dough
If you made these low calorie protein balls, leave a star rating and comment below — I love seeing what you think! Tag me on Instagram or Pinterest at @basicswithbails or use #basicswithbails so I can see your batch. 🥜
About Bailey
I love to bake, cook, exercise, and document all of the above. Nutrition is not low fat. It is not low calorie. It’s not feeling deprived or being hungry all the time. It’s nourishing your body with real, whole foods so that you are consistently satisfied and energized to live your life to the fullest! Read more…
