Peanut Butter-Oat Energy Balls

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Sweet, sticky dates act as the glue for these no-bake energy balls. Perfect for hikes or during sports, this healthy snack travels well.

Peanut Butter Energy Balls in a bowl
Credit:

Carson Downing

Prep Time:
15 mins
Additional Time:
15 mins
Total Time:
30 mins
Servings:
12
Yield:
12 balls
  • Energy balls make a great mid-morning or afternoon snack, helping keep you energized until your next meal.
  • Monounsaturated fats in peanut butter may benefit the heart, as they’re known to lower cholesterol and triglyceride levels.
  • We recommend natural peanut butter, but choose any nut butter you prefer or opt for nut-free alternatives.

These Peanut Butter-Oat Energy Balls are perfect for a mid-morning or afternoon pick-me-up. Sweet, antioxidant-rich dates pair up with fiber-filled oats and protein-packed peanut butter for a snack that will tide you over to the next meal. Tiny chia seeds add crunch and healthy fats to round out the nutrient profile. These little balls check all the macro boxes, making them "well-rounded." Keep reading for our expert tips, including what ingredient substitutions you can make.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

  • This recipe uses rolled oats, also known as old-fashioned oats. They come in gluten-free if needed.
  • We recommend using natural peanut butter, which contains minimal ingredients—typically just nuts and salt (or no salt at all). However, you can choose any nut butter you prefer, and you can opt for nut-free alternatives like sunflower seed butter, pea butter or soy butter.
  • If you prefer not to use chia seeds, replace them with hempseeds or ground flaxseeds.
  • Consider placing the energy balls in cupcake liners, especially if serving them to guests.

Nutrition Notes

  • Dates are primarily made of carbohydrates, providing your body and brain with fuel and energy. They also provide antioxidants and a bit of fiber. The fiber from the dates—along with the oats and chia seeds—helps slow down carbohydrate digestion, which can support more stable blood sugar levels.
  • Oats are another source of carbohydrates and fiber in these energy balls. The type of fiber in oats has been linked with reducing cholesterol. Oats also provide a small amount of plant protein.
  • Peanut butter also brings fiber to these balls, plus healthy fats and plant protein. Regularly eating peanut butter may help your heart, thanks to its monounsaturated fats, which are known to lower cholesterol and triglycerides.
  • Chia seeds are tiny but mighty little packages of nutrition. Like all the other ingredients in these energy balls, chia seeds also provide fiber and antioxidants. They also bring omega-3s and plant protein with them. The fiber-fat-protein combo is great for lasting energy—and these balls have plenty of all three.
overhead view of all ingredients on a countertop in various dishes, dates on a cutting board with a knife

Carson Downing

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Ingredients

Original recipe (1X) yields 12 servings

  • ¾ cup chopped Medjool dates

  • ½ cup rolled oats

  • ¼ cup natural peanut butter

  • Chia seeds for garnish

Directions

  1. Soak ¾ cup dates in a small bowl of hot water for 5 to 10 minutes. Drain.

    overhead view of chopped dates in a bowl of water

    Carson Downing

  2. Combine the soaked dates, ½ cup oats and ¼ cup peanut butter in a food processor and process until very finely chopped. Roll into 12 balls (a scant tablespoon each). Garnish with chia seeds, if desired. Refrigerate for at least 15 minutes and up to 1 week.

Equipment

Food processor

Frequently Asked Questions

  • What type of dates should I use?

    For the best flavor and texture, use Medjool dates, which are the largest and sweetest date variety. Look for them in the produce department or near other dried fruits. You can also use Deglet Noor dates, which are smaller and not as sweet as Medjool dates.

  • What about adding mix-ins?

    After you try our recipe for the first time, you might want to get creative by adding extra ingredients like coconut flakes, mini chocolate chips or peanut butter chips, flaxseeds, hempseeds or chopped dried fruit. Depending on what you add, you may need to adjust the amount of peanut butter or add a little water.

  • What if the batter is a little dry?

    You can add just a small amount of water to give the mixture enough moisture for all the ingredients to bind together easily. Be careful not to add too much water, as you don't want to create a soup. It's best to add the water gradually until the mixture becomes good and sticky.

  • What’s the best way to store an opened jar of peanut butter?

    For optimal shelf life, we recommend storing your opened jar of natural peanut butter in the refrigerator, where it can last for 3 to 4 months. If you store the jar upside down, the oil is less likely to separate. However, stirring it well before each use will also help get it back to its original consistency.

  • What's the best way to store Peanut Butter-Oat Energy Balls?

    Store the energy balls in an airtight container in the refrigerator for up to 1 week. When chilled, they will be firm and chewy. You can also freeze a batch for up to 6 months. To enjoy, simply let them thaw in the fridge or take some frozen ones with you on a road trip or to work—they will be perfectly thawed by lunchtime.

EatingWell.com, April 2017

Nutrition Facts (per serving)

73 Calories
3g Fat
10g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 12
Serving Size 1 ball
Calories 73
% Daily Value *
Total Carbohydrate 10g 4%
Dietary Fiber 1g 5%
Total Sugars 6g
Protein 2g 4%
Total Fat 3g 4%
Saturated Fat 1g 3%
Vitamin A 1IU 0%
Folate 3mcg 1%
Sodium 18mg 1%
Calcium 4mg 0%
Iron 0mg 2%
Magnesium 13mg 3%
Potassium 72mg 2%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.,
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
Jan Valdez,

Jan Valdez has years of experience working in test kitchens, primarily in research and development and product development. Her experience in the Good Housekeeping test kitchen in New York City launched a career in professional test kitchens.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.