Easy Peanut Butter Bliss Balls

Who doesn’t love a nutritious snack that tastes like cookie dough?! These easy peanut butter bliss balls are the perfect portable nibble to satisfy your sweet tooth. And with oats, seeds and protein powder, they’re loaded with healthy fats, protein and fiber to keep you full.

Why you’ll love peanut butter bliss balls

There’s so many reasons to try these tasty and nutritious peanut butter oatmeal balls:

• Tastes like cookie dough. They’re chewy, sweet and delicious.
• Quick. They’ll take you less than 10-minutes to make.
• Filling. They’re loaded with protein and fiber to keep you full.
• Portable. Toss these peanut butter bliss balls in your bag and go!
• Easy to store. You can store these in the fridge or freezer for later.

What are bliss balls?

Bliss balls, energy balls, energy bites–whatever you call them, they’re delicious.

Bliss balls or energy bites are a simple, homemade snack that can be eaten in 2-3 bites. They usually contain oats, nut butter and honey–and some versions include other delicious add-ins like chocolate chips, coconut or dates. 

We kept these peanut butter bliss balls simple. But they’re extra delicious too. And like most other energy bite recipes, they’re high in fiber, protein and micronutrients. 

Bliss balls are a chewy, sweet snack that will satisfy your sweet tooth and support your health too.

Are they healthy?

Absolutely! First, because ‘healthy’ is relative and all foods can fit. As a registered dietitian, I think it’s important that I always stress that balance is key.

But these tasty peanut butter bliss balls are definitely nutritious too. Here are some nutritional benefits of these tasty oatmeal balls:

• Fiber from oats, chia seeds and peanut butter.
• Heart-healthy fats from peanut butter and flax seeds.
• Filling protein from hemp seeds, peanut butter and protein powder.
• Micronutrients like calcium, phosphorus and iron from the seed blend.
• Gluten-free for our friends with celiac disease (as long as you’re buying GF oats!).

Ingredient notes

You’ll need 7 ingredients to make these quick and easy peanut butter bliss balls.

• Old fashioned oats–the base for the bliss balls. Quick oats work too, but you’ll want to pulse them a little less in the food processor!
• Chia seeds–for filling fiber and a boost of nutrition.
• Ground flax seed–for healthy fats and filling fiber.
• Hemp seeds–another nutrient-dense seed for extra nutrition! Why not?
• Vanilla protein powder–these add filling protein AND make the bliss balls taste like cookie dough. I use vanilla whey, but any type or flavor you enjoy will work.
• Salted natural peanut butter–the only ingredients should be peanuts and salt. You can use a non-salted version, as long as you add a pinch of salt elsewhere for flavor. And make sure it’s ‘runny’ so the balls stick together. 
• Honey–works as our glue! And also adds some satisfying sweetness.

Step-by-step instructions

Here’s how to make these tasty peanut butter bliss balls.

Step 1: Pulse dry ingredients in a food processor. 

Add oats, chia seeds, flaxseed, hemp seeds and protein powder to a food processor. Pulse 12-15 times or until broken down into very small pieces (but not flour). If you’re using quick oats instead of old fashioned oats, start with 8 pulses.

Step 2: Transfer to bowl and mix with wet ingredients. 

Transfer oats mixture from food processor to a medium bowl. Add peanut butter, honey and any additional mix-ins. With a wooden spoon or large spatula, mix ingredients together until well combined.

Step 3: Do the ‘squeeze test’.

Squeeze mixture between your hands. It should hold together easily. If the mixture seems too dry, add another tbsp of peanut butter or honey and mix well. If the mixture seems too wet, add another tbsp of ground flaxseed.

Step 4: Roll bliss balls.

Using a medium cookie scoop or large spoon, scoop approximately 2 tbsp of mixture and roll between hands until a ball is formed. Transfer to a plate or small cookie sheet. Repeat until all of the oat mixture is used up.

Step 6: Enjoy or store. 

You can enjoy the bliss balls immediately. If you plan to store the bliss balls, refrigerate on a plate or small cookie sheet with 1-2 cm between each ball. Once balls are cooled, transfer to an airtight container and store in the fridge for 3-4 days.

Variations

Try these variations to customize your bliss balls:

• Gluten-free: oats are naturally gluten-free, BUT they are often cross-contaminated in processing. Buy oats that are specifically labeled as gluten-free.
• Vegan: swap honey for another thick, sticky syrup like agave or brown rice syrup. Maple syrup won’t work. Make sure to use a vegan protein powder too.
• Dairy-free: use a dairy-free protein powder instead of whey.
• Chocolate chip: add 2-3 tbsp of mini chocolate chips. Don’t use regular–they’re too big!
• Shredded coconut: add 2-3 tbsp shredded coconut.
• Almond butter: swap nut butters for a different flavor. Hazelnut butter or pistachio butter would be tasty too!
• Chocolate: use chocolate protein powder instead of vanilla.
• Fruity: add 2-3 tbsp of finely chopped dried fruit like apricot or dates.

How to store

You can store these peanut butter bliss balls in the fridge or freezer.

Before storing, refrigerate bliss balls on a plate or small cookie sheet with 1-2 cm between each ball. Once balls are cooled, transfer to your storage container.

To refrigerate, store bliss balls in an airtight food storage container, and keep in the fridge for up to 7 days. Enjoy straight from the fridge as a snack.

To freeze, store bliss balls in a freezer-safe food storage container or bags, and freeze for up to 1 month. Separate bells with mini muffin liners if desired. Thaw overnight in the fridge or on the counter for 1-2 hours before eating.

What if you don’t have all 3 seeds?

That’s okay! You can omit the seeds completely, or adjust based on what you have.

• If you only have chia seeds, stick to 1 tbsp total. Chia seeds absorb a lot of moisture–if you use too much, the bliss balls will be dry.
• If you only have ground flax seed, stick to 1 tbsp total. Flax seed absorbs a lot of moisture–if you use too much, the bliss balls will be dry.
• If you only have hemp seeds, use up to 3 tbsp. These aren’t as absorbent.

What if you don’t have a food processor?

If you don’t have a food processor, use quick oats instead of old fashioned oats.

Tips for success

• Bliss balls too wet? Add an extra 1-2 tbsp of oats.
• Bliss balls too dry? Add an extra 1-2 tbsp of honey or nut butter.
• Struggling to roll your balls? Squeeze them together in your hands before gently rolling. They don’t have to be perfect spheres!
• Don’t have old fashioned oats? You can use quick oats too. Just pulse them less in the food processor.
• Don’t have salted peanut butter? Use what you have and add a pinch of salt to the dough.
• Use a ‘runny’ peanut butter or other nut butter so the bliss balls properly form.
• Don’t pulse the oats so much that they turn into flour. There should be some texture!
• Use a medium cookie scoop to measure dough before rolling for even sizes.

Need more nutritious snack ideas?

Try these easy recipes:

• High protein chia pudding
• Nutella overnight oats
• Banana peach smoothie