Forget Energy Bars — 5 Energy Balls with Nuts and Seeds Recipes for Quick Snacks on the Go

As a veteran personal trainer, I understand the need for energy bars. They are perfect on-the-go snacks and can deliver a solid punch and ensure constant energy throughout the day.

“You wouldn’t put a turkey sandwich in your pocket when you go on a bike ride, but you could easily bring one of these bars with you,” said Dawn Jackson, RD, spokeswoman for the American Dietetic Association.

However, most commercial energy bars are highly processed, costly, and loaded with added sugars that can hamper your weight loss progress.

“Energy bars are a quick and convenient snack option, but some bars can contain a lot of calories, which can contribute to weight gain if consumed in excess,” said Liz Applegate, a lecturer in nutrition at the University of California at Davis.

You could plug these gaps with homemade energy balls and ensure you meet your daily micro and macronutrient goals by using wholesome, nutrient-packed ingredients. Most of these energy ball recipes include nuts and seeds, which contain a healthy dose of fats, proteins, fibers, and micronutrients for sustained energy release that can fuel your body for the long haul.

A study published in the Nutrients journal concluded that “higher nut consumption does not cause greater weight gain; rather, nuts may be beneficial for weight control and prevention of long-term weight gain.” (1)

Here are five irresistible energy ball recipes that you cannot afford to miss:

Recipe 1: Classic Peanut Butter Powerhouse Energy Balls

Most commercial energy bars are loaded with unhealthy ingredients and added sugar. However, this energy ball recipe involves nothing but the most nutritious ingredients to power your day (and fitness goals).

Ingredients:

• 1 cup rolled oats (old-fashioned)
• ½ cup natural peanut butter (creamy or chunky)
• 1/3 cup honey
• ¼ cup ground flaxseed
• ¼ cup mini chocolate chips (optional)
• 1 tbsp. chia seeds

Instructions:

1. Add all ingredients to a big bowl. Feel free to use your hands and mix all the ingredients until you have a thick, uniform dough.
2. Cover the bowl with a plastic sheet and put it in the fridge for at least 30 minutes.
3. Chilling the dough makes it much more manageable and easy to work with.
4. Take a tablespoon of dough out of the bowl and roll it between your hands into a ball about the size of a golf ball. You can alter the size based on your preferences.
5. Repeat until all the dough is transformed into balls.
6. Place the energy balls in an airtight container in the fridge and let them cool.
7. These balls will last for about a week.

Tips and Variations:

• Depending on your preferences, you can switch the peanut butter with almond or sunflower seed butter.
• Add a handful of chopped dried fruit to the dough to make the energy balls more crunchy.
• Throw in a scoop of protein powder if you’re aiming to build muscle.

Recipe 2: Tropical Coconut Dream Energy Balls

If you don’t like bland flavors like peanut butter, you’ll love this recipe as it involves exotic fruits that will make it feel like a party in your mouth. I usually have one of these tropical coconut energy balls during my workout when my mouth feels dry.

Ingredients:

• 1 cup rolled oats
• 1/2 cup dried mango (chopped)
• 1/2 cup dried pineapple (chopped)
• 1/2 cup unsweetened coconut flakes
• 1/2 cup protein powder (vanilla or unflavored)
• 1/4 cup nut butter (almond, cashew, or peanut all work)
• 1/4 cup honey

Instructions:

1. Put all the ingredients except honey into a large mixing bowl and mix them thoroughly using your hand or a spatula.
2. Then, drizzle a generous dose of honey over the mixture and stir it again until the dough is consistent and doesn’t form clumps. Make sure it is not overly sticky.
3. Transform the mixture into balls by rolling them between your palms.
4. Put them in the refrigerator for at least 30 minutes.
5. Ensure they don’t fall apart when removed from the fridge.

Tips and Variations:

• If the energy balls feel too dry, add another tablespoon of honey. Alternatively, you could add a little bit of water to the mix.
• On the flip side, if the mixture is too wet, add in extra oats.
• Toss in cinnamon or ginger to boost the mixture’s flavor.
• You could switch nut butter with seed butter.

Recipe 3: Almond Joy Inspired Energy Balls

Almonds pack a solid punch of flavor and nutrition. This recipe is also incredibly easy to prepare, and the crunch of the energy balls feels divine. You must try it out for yourself.

Ingredients:

• 1 cup pitted Medjool dates
• 1/2 cup raw, unsalted almonds
• 1/2 cup unsweetened shredded coconut
• 2 tbsp unsweetened cocoa powder
• 1/4 tsp vanilla extract
• Pinch of salt
• 2 tbsp mini chocolate chips (optional)

Instructions:

1. Throw the dates in a food processor and pulse until they form a sticky paste.
2. Add almonds, coconut, cocoa powder, vanilla, and salt.
3. Grind until the mixture turns into a cohesive dough.
4. Scoop out a tablespoon of the mixture and roll into bite-sized balls.
5. Repeat for the remaining dough.
6. Refrigerate for at least 30 minutes to ensure the balls firm up.

Tips and Variations:

• Soak the dates in warm water for 10 minutes to soften them and ensure smooth processing.
• Add a scoop of whey or vegan protein powder if you plan to have these energy balls after your training session.
• Toss in some sugar-free chocolate chips (melted or otherwise) into the mixture for a rich taste.

Recipe 4: Trail Mix Energy Bites

This recipe is perfect for when you are outdoors and need a quick dose of energy. Trail mix energy bites are quick, satisfying, and loaded with nutrients to ensure constant energy supply throughout the day. As a bonus, they taste amazing!

Ingredients:

• 1 cup rolled oats
• 1/2 cup peanut butter (or your favorite nut butter)
• 1/4 cup honey
• 1/4 cup chia seeds
• 1/4 cup flaxseed
• 1/2 cup chopped mixed nuts (walnuts, almonds, etc.)
• 1/2 cup dried fruit (cranberries, blueberries, raisins, etc.)
• 1/4 cup shredded coconut (optional)

Instructions:

1. Add all the ingredients in a large bowl and mix them until you have a thick and sticky concoction.
2. Roll the mixture into small balls using your hands. These energy balls should be small enough so they are easy to grab and eat while you’re running (or hiking).
3. This mixture will be extra sticky due to the honey and peanut butter. Dampen your hands with water to ensure it doesn’t glue onto your hands.
4. Position the energy bites on a baking sheet lined with parchment paper.
5. Refrigerate for at least 30 minutes to ensure they are set and don’t fall apart while you’re eating them.
6. Leave the mixture in the fridge for longer if you want firmer energy balls.

Tips and Variations:

• Try different nuts, seeds, and dried fruits according to your taste and preferences.
• Use cinnamon and vanilla to spice up the energy balls.
• You could make a big batch and store them in the refrigerator or freeze them for a ready-to-go snack.

Recipe 5: Savory Spice Surprise Energy Balls

Most commercial energy bars focus on sweetness. This recipe breaks the mold with its long list of ingredients, ensuring a unique and satisfying flavor hit. You could eat these energy balls throughout the day for a boost of energy.

Ingredients:

• ½ cup raw pumpkin seeds
• ½ cup raw sunflower seeds
• 1 tablespoon chia seeds
• 1 tablespoon hemp seeds
• ¼ cup unsweetened shredded coconut
• 2 tablespoons creamy nut butter (almond or peanut works great)
• 1 tablespoon maple syrup
• ½ teaspoon ground cinnamon
• ½ teaspoon ground ginger
• Pinch of cayenne pepper (optional, for a kick!)
• Pinch of salt

Instructions:

1. Combine all the seeds in a food processor and pulse them until you have a coarse texture. Avoid overprocessing, or you’ll end up with seed butter.
2. Add the remaining ingredients to the processor and pulse until you have a sticky dough.
3. If the mixture is constantly falling apart, add a little more nut butter.
4. Take out a tablespoon of the mixture and roll it with your hands into a ball.
5. Refrigerate for at least 30 minutes to firm up the mixture.

Tips and Variations:

• Experiment with different blends like curry powder or smoked paprika.
• Add a handful of chopped dried cranberries or apricots for a sweet-tart twist.

Essential Ingredients for Your Homemade Energy Ball Base

Here are the essential ingredients list for homemade energy balls:

Oats

Rolled oats are among the most popular carbohydrate sources in the fitness world. They help replenish your glycogen stores for immediate energy. Oats add chewiness to the energy balls and soak up flavors beautifully.

Nut or Seed Butter

Nut butters are potent binders and add flavor to the energy balls. Peanut, almond, and sunflower seed butter are among the most popular choices, but you can widen the pool to add your favorite healthy butter. However, ensure that you only pick variants with minimal added sugars and additives.

Sweetener

Adding a little bit of sweetness to the energy balls can make them more delectable. Honey, maple syrup, or soaked dates are some of the best sources of natural sweetness.

Optional Add-Ins

You can customize the homemade energy ball recipes with ingredients like flaxseeds and chia seeds to add healthy fats and a nutty flavor. It also boosts its fiber content, which helps with nutrient absorption.

Benefits of Energy Balls as a Quick Snack

Here are the pros of adding energy balls to your diet regimen:

Portable Powerhouse

The five homemade energy ball recipes listed above are packed with nutrients. They can fit in your gym bag, backpack, or lunchbox and be carried around easily and conveniently. Having healthy snacks at hand when cravings strike ensures you don’t reach for junk food. Plus, energy balls take seconds to grab and eat.

Healthy Indulgence

Let’s be honest. Most of us like to munch on something during a long workday. However, most quick bites are highly processed and can derail your fitness progress. Some of these energy ball recipes can satisfy your sweet tooth and are a wholesome dessert replacement.

Dietary Diversity

One of the best things about making your own energy balls is that you can tweak the recipe and the ingredients according to your taste and preferences. Modifying these five homemade energy ball recipes is not only acceptable but encouraged.

However, many people add more ingredients to the mix than necessary in hopes of spiking the nutrient content. This can throw your macronutrient intake off balance and put you in a calorie surplus, leading to weight gain.

“Bananas give energy, Twinkies give energy. Energy bars give energy. That’s because they all provide calories,” highlighted Nancy Clark, MS, RD.

Only use the ingredients that make the most sense for your energy ball recipes as per your macro and micronutrient goals. Avoid using stuff just to enhance flavors or texture.

Conclusion

Energy balls aren’t magical performance boosters. However, they deliver a solid dose of carbs, proteins, and healthy fats in a convenient form factor that can help you hit your daily macronutrient targets and limit the risk of reaching out for candy bars or junk foods when you’re starving and don’t have the time to cook healthy meals.

Homemade energy balls are much better than commercial energy bars in terms of nutrition, flavors, and cost. Try the five energy ball recipes listed in this article. Plus, feel free to get creative with the ingredients to form your own variations.

If you have any questions about these energy ball recipes, drop them in the comments below, and I’ll be happy to help!

Read more: Are Protein Bars Really Healthy? Here’s What the Experts Say

References:

1. Baer DJ, Dalton M, Blundell J, Finlayson G, Hu FB. Nuts, Energy Balance, and Body Weight. Nutrients. 2023;15(5):1162. Published 2023 Feb 25. doi:10.3390/nu15051162

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