These Low Calorie Protein Balls with Oats have 2 scoops of protein powder, and less than 1 gram of sugar! They make a great snack, travel well, and you can make them in bulk and store them in the freezer.
Low Calorie Protein Balls with Oats
What I really love about this recipe, is how easy it is. The base is the same for all 5 toppings, so you can make several different protein balls in one batch.
These also store well in the fridge or freezer. I like to freeze the entire batch and then add 1-2 to a bag or container to take one the go, or in my daughter’s lunchbox. By the time you eat them, they will be defrosted, but still cold.
What You’ll Find in this Article:
Ingredients for Low Calorie Energy Balls
Healthy Protein Balls
- Almond butter – Unsweetened and ideally unsalted is the best for this recipe. As a bonus, almonds naturally boost metabolism!
- Low calorie all natural honey substitute this all natural almost zero calorie honey substitute is also vegan. So everyone can enjoy the recipe. (See link in the recipe card for more information on this ingredient.)
- Vanilla extract – Adds loads of flavor for virtually zero calorie. Make sure to get “Pure” vanilla extract.
- Old fashioned oatmeal – You’ll want uncooked oats for this recipe. They expand in your tummy and fill you up! And as a bonus, oatmeal naturally boosts metabolism and aids in weight loss.
- Chocolate protein powder – Choose your favorite chocolate protein powder. I love plant based protein powder (a link to my favorite is below in the recipe card) but you can get chocolate whey protein powder if you prefer.
- Unsweetened cocoa powder – Double down on the chocolate with cocoa powder. As a bonus, cocoa powder helps boost weight loss.
- Flax seeds – Another fat burning food, flax seeds give your protein balls a balanced texture and also boost weight loss.
- Toppings – There are 5 toppings that you can choose from. You can make one flavor, or more. And you can mix the toppings as well.
Healthy Protein Ball Toppings
- Shredded coconut – If you want to add some healthy fats to your diet, coconut is a great choice. It’s also naturally sweet and makes these protein balls taste like an Mounds Candy Bar!
- Uncooked oatmeal – If you’re looking to boost fiber in your diet, oatmeal is a great choice. It will also make these protein balls more filling.
- Sunflower seeds – If you’re looking to reduce inflammation, roll your protein balls in sunflower seeds. They also give the protein balls a nice crunch. (Make sure to get shelled sunflower seeds.)
- Sesame seeds – To balance hormones during and after menopause, sesame seeds are a great option. They also give these protein balls a great umami flavor.
- Unsweetened cocoa powder – For a truffle flavored protein ball, cocoa powder is great. And is boosts weight loss too.
Ingredient Substitutions
- Almond Butter – You can swap out the almond butter for peanut butter, and any nut butter. You can also make these protein balls with seed butter.
- Honey Substitute – Regular honey, maple syrup, and keto syrup all work as well. You need a liquified sticky syrup, so sugar won’t work in this recipe.
- Vanilla extract – If you prefer an almond flavored protein ball (like an Almond Joy candy bar) use almond extract and roll the protein balls in shredded coconut.
- Old fashioned oatmeal – You can use quick oats, but you’ll need to add more (about 1/4 cup) and that will mean more calories. Gluten-free oats also work. And if you are apposed to the carb count, swap out 1/2 of the oats for very well chopped almonds.
- Chocolate protein powder – You can swap out the chocolate protein powder for more cocoa powder if you do not like it. These protein balls are also great with peanut butter protein powder. If you go this route, swap out the almond butter for peanut butter to maximize the flavor.
Healthy Tips and Swaps
Low Carb Protein Balls
To make these healthy protein balls low carb, swap out 1/2 of the oats for very well chopped almonds. I like to get slivered almonds for this (the really thin sliced almonds). You can chop them on a cutting board, or add to a bag and smash with a rolling pin.
Gluten-Free Protein Balls
To make these protein balls gluten free, swap out the oatmeal for gluten-free old fashioned oats. Also check that your protein powder is gluten-free.
Low Sodium Protein Balls
If you are looking to reduce sodium, get unsalted almond butter. Also check that any toppings (like sunflower seeds) you add have no added salt.
Vegan Protein Balls
To make these protein balls vegan make sure you are using a vegan protein powder, and do not use regular honey. Use the vegan syrup in the recipe card, or maple syrup.
Low Fat Protein Balls
Almond butter is the lowest fat nut or seed butter. If you are looking to cut fat, get the fresh pressed almond butter at the grocery store (or specialty store) or look for a “No Oil Added” almond butter.
High Protein Protein Balls
To boost the protein in these energy balls, swap out 2/3 cup oatmeal for chopped almonds. I like to get slivered almonds and chop them on a cutting board, or add to a bag and smash with a rolling pin. Choose the sesame or sunflower seeds for the toppings to boost protein even more.
Low Sugar Protein Balls
To make low sugar protein balls get “no sugar added” almond butter, or ideally the fresh pressed almond butter at the grocery or specialty food store. Also get a low sugar protein powder, and make sure the toppings (like the coconut) are not sweetened.
How to Make Healthy Protein Balls
To make these protein balls, all you need to do is add all of the protein ball base ingredients to a bowl and mix well. Then with wet hands (this will stop the dough from sticking to you) grab ping-pong ball sized portions with your fingers and roll them in your hands.
Drop each into the topping of your choice and roll around to coat. You can then cover and move them to the fridge or freezer, or enjoy them right away.
Tips on Making Healthy Protein Balls:
- Make Sure to Use a Topping – Rolling the protein balls in toppings isn’t just pretty. It keeps the protein balls from sticking together!
- Mix the Toppings – You can mix the toppings and get creative! The sesame and sunflower seeds together boost protein, and the coconut and oatmeal is super yummy and filling. Add all the toppings you want to combine in a bowl and roll the protein balls in the mixed toppings. The cocoa powder however, does not “play well with others” it will dry out the outer part of the protein balls making it impossible to stick the other toppings to them, so this one needs to be used alone.
- Make Different Flavors – You can make one of each flavor if you like. Or just choose more than one topping. The base of the protein ball is the same, so just put out several bowls with different toppings and alternate which ones you roll the protein balls in.
Meal Prep and Storage
Meal Prep
To make meal prep healthy protein balls, decide how many of these protein snack bites you want to make (the recipe card below will help you double or triple the ingredients with a click of a button). Spread out your bags or small meal prep containers. Add protein balls to each (I add 2 per bag). Then add to the fridge or freezer.
Refrigerate – Add meal prepped bags or containers to the fridge, will hold for 5 days.
Freeze – Add meal prepped bags or containers to the freezer, will hold one month.
Storage
Prepare the healthy protein balls according to the directions below, making sure to roll in a topping so that they do not stick to each other.
Refrigerate – Add the prepared protein balls to a bag or container and place in the fridge. Will hold for 5 days. These do not travel quite as well as the frozen protein balls do. Especially in a purse or backpack where they could get smushed.
Freeze – Add the low calorie protein balls to a plate or cookie sheet topped with parchment paper. Make sure they have space between them, and pop the tray into the freezer. Once frozen solid, move to a freezer bag or container.
I like to leave them in the freezer in a big bag, this stops me from over snacking and makes for the best on the go treats! I add 2 protein balls to a sandwich bag or a container and pop in my purse or my daughter’s lunch box. By the time we go to snack on them, they are defrosted.
Low Calorie Protein Balls with Oats Recipe
More Low Calorie Protein Powder Recipes:
You can find more Low Calorie High Protein Snacks here.
Low Calorie Protein Balls (5 FLAVORS)
Ingredients
Low Calorie Protein Balls:
- ½ cup almond butter (or creamy peanut butter)
- ⅓ cup low calorie all natural honey substitute (or maple syrup)
- 1 teaspoon vanilla extract
- ¾ cup old fashioned oatmeal
- 2 scoops chocolate protein powder
- 1 tablespoon unsweetened cocoa powder
- ¼ cup flax seeds
- Choose 1 Topping Below (nutrition based off unsweetened shredded coconut)
Healthy Protein Ball Toppings:
- ¼ cup unsweetened shredded coconut
- ½ cup uncooked oatmeal (in place of shredded coconut)
- ½ cup sunflower seeds (in place of shredded coconut)
- ¼ cup sesame seeds (in place of shredded coconut)
- ¼ cup unsweetened cocoa powder (in place of shredded coconut)
Instructions
- To a large bowl, combine the nut butter, honey substitute, vanilla, oatmeal, protein powder, cocoa powder, and flax seeds.
- To a shallow bowl, add your chosen topping.
- Mix the ingredients in the large bowl together, and roll into 20 ping-pong sized balls.
- Once each is done, roll in toppings and place on a plate.
- Store in the fridge for 5 days, or in the freezer for up to a month.
Nutrition
Nutrition and Calories in Protein Balls with Oats
Please note that this protein powder is 150 calories for 2 scoops (you may only want one scoop of a different brand). The nutrition and calories shown below are based off 1 protein ball, using the coconut topped recipe.
Important Note: As a reminder, at Lose Weight By Eating it is my goal to make you healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.
FAQ – Energy Balls Q&A
Most recipes for protein balls are very high in calories and sugar. Which does making them fattening. But these Low Calorie Protein Balls are low calorie and naturally fat burning.
The average protein ball recipe has over 100 calories per small ball. However, these Low Calorie Protein Balls are just 69 calories, and packed with metabolism boosting ingredients!
Some energy bites are very good for you (boosting metabolism, increasing energy) but many are packed with calories, unhealthy fats, and too much sugar. These Low Calorie Energy Bites are great for weight loss and maintenance.
Energy balls will last 1 week in the fridge, and 1 month in the freezer. Make a batch of these Fat Burning Energy Bites and freeze half for ready made healthy snacks.
More Weight Loss Recipes:
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Article History:
- Originally written and published on September 4, 2021 by Audrey Johns
- 1st update on September 28, 2022 by Audrey Johns
- Updated on March 21, 2023 by Audrey Johns
- Updated on October 24, 2023 by Audrey Johns
Thanks! I’m so glad you loved the recipe!!