Finding nutritious snacks that satisfy both your taste buds and your weight loss goals can be a challenging feat. It’s all too easy to grab some chips or a candy bar when you’re out and about, but when consumed in excess, these ultra-processed snacks can wreak havoc on your health and weight.
Enter: no-bake peanut butter coconut energy balls.
These little powerhouses are the perfect solution to keep you full, energized, and on track with your weight loss journey. They can be a lifesaver in those moments when you need a little pick-me-up or a healthy indulgence on an afternoon microbreak.
Whether you're shuttling the kids to soccer practice or tackling household chores, these peanut butter chocolate energy balls can provide the boost you need to power through the day.
There are literally hundreds (maybe even thousands) of recipes for energy balls online, but we promise you that this is the best energy ball recipe you’ll find. We’ve fine tuned the ingredients to pack a nutritious punch while keeping the preparation super simple.
The Science of Staying Full: Fiber and Protein
Let's start with the secret ingredients that make these peanut butter coconut energy balls a great choice when you’re looking to lose weight: fiber and protein.
These two nutrients are key players in helping you stay full and satisfied, reducing those mid-afternoon cravings that can lead to mindless snacking on less-than-healthy options.
Fiber keeps you full
Coconut flakes and rolled oats are packed with soluble and insoluble fiber; each plays a different role to help you feel fuller for longer. Fiber slows down digestion, preventing the rapid spikes and crashes in blood sugar levels that can leave you reaching for unhealthy snacks.
Protein keeps hunger at bay
Protein is another essential component in the battle against physical hunger. The protein in peanut butter has a high satiety factor, meaning it can help control your appetite by signaling your brain that you've had enough to eat.
Energy Ball Ingredients
To make these no-bake peanut butter coconut energy balls, you’ll need the following ingredients:
- Rolled oats: Rolled oats (also known as old-fashioned oats) are the hearty foundation of our energy balls. They provide a satisfying, chewy texture while being a great source of dietary fiber.
- Maple syrup: Maple syrup is our natural sweetener, adding a rich, caramel-like flavor. Maple syrup also offers antioxidants and minerals like manganese and zinc.
- Vanilla extract: Vanilla extract enhances the overall flavor with warm, aromatic notes. It adds depth and sweetness without the need for excessive sugar.
- Unsweetened almond milk: Unsweetened almond milk is a calorie-conscious liquid binder, providing creaminess without added sugars.
- Peanut butter: Peanut butter is the star of the show, supplying a rich, nutty flavor and a substantial dose of protein. It's a satiating ingredient that helps curb hunger and maintain energy.
- Dark chocolate chips: Dark chocolate chips bring a touch of indulgence. They also offer antioxidants known as flavonoids.
- Shredded coconut Shredded coconut contributes a delightful texture. It's a source of dietary fiber, which aids digestion and helps you stay full.
Energy Ball Tips
- To prevent the mixture from sticking to your hands, try rubbing a few drops of vegetable or coconut oil onto clean hands prior to rolling.
- To reduce the carbohydrate content of this snack, you may choose to use a zero sugar syrup or omit the dark chocolate chips to reduce the carbohydrate by up to 8 grams.
- To reduce the saturated fat content by 3 grams per serving, roll in corn flakes rather than coconut!
Do Energy Balls Need to Be Refrigerated?
These energy balls need to be refrigerated for at least an hour for the ingredients to set. Store them in an airtight container in the fridge for up to a week or in the freezer for up to three months.
This article has been clinically reviewed by Hanna Rifkin, RD, CDCES, clinical health coach at One Drop.
