Who doesn’t need more snack ideas, right? – especially low carb ones that are good for blood sugar levels!
These Peanut Butter Protein Balls are a great take-from-home snack – put them in your lunch box or place a couple in a zip lock bag and you’ll know you’re safe when out and about.
They keep stored in the fridge for months – though you’ll definitely be eating them much faster than that. :)
And best of all they are low in carbs, blood sugar friendly and incredibly satisfying!
One ball is equal to one serve.
Recipe
Peanut Butter Protein Balls
Ingredients
- 3/4 cup natural peanut butter
- 1/2 cup vanilla protein powder
- 1 teaspoon vanilla extract
- 1/2 cup shredded coconut
- 1/4 cup slivered almonds
Instructions
- Place all the ingredients into a bowl and mix together to combine.
- Next get your hands dirty and roll the balls into 1/2″ (1.5 cm bite sized balls) – makes about 15 balls.
- Place them into a container as you go and store them in the fridge. These will keep for months like this – but I hope you’ll eat them before then!
Notes
Ingredients
These protein balls get their sweetness from the protein powder and the vanilla extract.
When purchasing a protein powder, try to choose one that is stevia based. Stevia is one of the best sugar substitutes, whereas some of the others have artificial sweeteners and all kinds of nasty ingredients you don’t want to consume.
Here are a few good options from Amazon.
Natural peanut butter is the kind that has no sugar or preservatives added. Basically it’s just ground peanuts, which is how peanut butter should be.
And also be careful when selecting vanilla extract. Many have fructose or sugar, which is not a great choice for type 2 diabetics or prediabetics. Choose a ‘natural’ or ‘pure’ vanilla extract and always check the labels.
Kitchen Tools
You always need a range of storage containers – even better if they have switchable lids so you’re not doing the frustrating search in the pantry every time you want to set something away!
And, stainless steel mixing bowls are the only way to go – hygienic, versatile and will literally last for years. And measuring cups and spoons are a must.
Please share, pin, or tweet this recipe. :)
naomi
is there a nutrition facts break down for these?
Dr Jedha - Nutritionist (PhD)
Carbs and calories are listed at the top of the recipe. Full nutrition facts and other features are available to our members.
trish campbell
Can you suggest specific brands of protein powder that are available in Canada.
trish campbell
I am replying to my own email. I did not rate this recipe. Not sure why it looks like I gave it 3 stars. The emoji looks angry – I have no reason to be angry. I was just asking for suggestions.
Emily - Dietitian (MS, RD)
While we can’t speak to which ones are available in your area of Canada specifically, this article should help! Some may be able to be purchased online as well.
Rhonda Frady
can you use walnuts in stead of almonds
Jedha: Nutritionist (MNutr)
Yes Rhonda, you can substitute with any type of nuts.
Shirley
What could you sub for the coconut? My husband doesn’t care for coconut.
Jedha: Nutritionist (MNutr)
Hi Shirley, you could replace with coarsely ground or chopped nuts or almond meal, that would probably work fine.
Laura Miller
I am very interested in joining. I do not understand the 30- day plan as opposed to the other meal plans.I need control in eating. With planned meals, I hope to be able to stick to what I am eating.Please suggest what plan I should start . I live alone, am 85 years old, and the five ingredients sounds great. It would be great to be able to talk to someone . Thanks Laura
Jedha: Nutritionist (MNutr)
Hi Laura, the 30 Day Turnaround Program is not a meal plan but a step-by-step nutrition program. Our subscriptions include weekly meal plans, resources and other support. It sounds like this would be more suited to you. You can view the membership options here. If you have other questions, please contact our support desk, they will be happy to help. :)
Mary Crank
HiJedha
I was. Wondering if the monk fruit is considered an artificial sweetener lie Stevia and the others? I can’t tolerate them as they leave an after taste. I was hoping monk fruit won’t do that as it is an alternative to sugar and not artificial sweetener.
Thank you
Malorie: Dietitian (MS, RD, CLT)
Hi Mary,
Monk fruit and Stevia are not considered artificial sweeteners but are more alternative sweeteners. They are different than artificial sweeteners such as aspartame and sucralose which can have some negative side effects. Monk fruit is a good choice for people with diabetes as it contains no carbs, it doesn’t raise blood sugar, and research supports its effectiveness for diabetics – without any negative side effects.
Karen Gadberry
I think the reason you find stevia is leaving a “lasting taste” in your mouth is that you are using too much at a time. Too much at a time yes, it’s horrible! I use stevia in iced tea, coffee, on cottage cheese and so much more.
Stevia is all natural and comes from the stevia plant.
If you’re using the dry, just sprinkle a tiny bit, stir and taste.
It’s a trial and error thing but you’ll get the right amount with practice and taste as it is for any sweetness.
By the it has 0 zero everything so no need to worry about packing anything extra on.
Rhonda
My Dad (91-years-old) is diabetic but also has kidney disease. Due to kidney disease, his protein intake is limited. Is the protein powder needed in this recipe? If so, is there something that is not protein-based that I could substitute? The amount of protein in the other ingredients is fine.
Malorie: Dietitian (MS, RD, CLT)
Hi Rhonda,
You can certainly leave out the protein powder or use less to fit your father’s protein needs!
Muria
Did leaving it out work? Protein powders tend to make my stomach hurt, but I would think using the other ingredients alone would leave the balls somewhat sticky. Would substituting peanut powder work, or would that increase the protein too much?
Jedha: Nutritionist (MNutr)
Leaving the protein powder out probably wouldn’t work unless replaced with something – maybe almond flour or a nut butter. You’d also need extra flavor too, such as vanilla extract.
Vaishali
Hi Jedha!
Thank you for all the information, it is life saver. Which protein powder is recommended if whey protein gives a sugar spike?
Emily - Dietitian (MS, RD)
Are you sure it’s the whey itself and not another ingredient (sugar) in the particular protein powder you have tried? Make sure it’s a low carb powder and check all ingredients carefully! Another one of my personal favorites is egg white protein powder, a lot of the other types of protein are going to be higher in carbs.
ELAINE
I just discovered your website today and I am thrilled at the great information and recipes you are making available to Type 2 diabetics. I am overwhelmed at the contradictory information out there on diabetes. So thank you very much for publishing researched medical information and then give recipes and meal plans to help diabetics through the maze of good/bad information.
I did not notice butter anywhere on your foods list. Can butter be eaten since it has no carbs?
Thanks again! Elaine
Emily - Dietitian (MS, RD)
Thanks for joining us, Elaine.
Yes butter is acceptable on a low carb diet– you might find our Definitive Guide to Fat and Diabetes useful if you have any other questions about which fats to eat or avoid on a diabetic diet.
Teresa Crigger
I purchased the unflavored protein powder by mistake. Will this change the flavor of the snack?
Jedha: Nutritionist (MNutr)
Yes Teresa it will, the vanilla gives the snacks a vanilla flavor. You could add some vanilla extract if you have it available.
Jacki
They look very good, I was wondering if I could add some rolled oats to make them more like a granola bar. I would also have to use a different nut butter as hubby does not like peanut butter.
Emily - Dietitian (MS, RD)
Oatmeal will drastically change the nutrition info of these protein balls- most notably it’s going to raise the carb count a lot. For that reason, we do not encourage oatmeal on our meal plans and would not recommend that change. If you want more texture you could try increasing the amount of almonds you add, or mix with some different chopped nuts. It is perfectly fine to swap out a different nut butter- that will not change the nutrition content!
Let us know how you like the recipe.
Gail
I struggle with using protein powder. As a diabetic my goal is to also eat clean. So I see protein powder as artificial, not clean. I want to do smoothies as well but run into protein powder as an ingredient. Can you guide me in this delemma?
Jedha
Some protein powders are very clean Gail – they are pure whey protein, which is a natural product. Others are junk filled with many additives, which is why you need to choose wisely. Still, if you want to avoid it, add nuts, seeds and other ingredients to smoothies. These peanut butter balls can also be made without the protein powder, too.
Alex
Try Bi-Pro protein. It’s flavorless, sugarless and nothing’s added.
China
This sounds delicious! Hm! think I will try it❤❤
Eric
Jedha,
Your patience regarding the 1 ball, 1 serving is admirable. ;)
Thanks for a great recipe.
Eric
Lea
I was thinking the same as Tony how do you just eat one? They sound delicious I was wondering if there may be a way to stretch them so that you could have a few at one sitting. One idea I thought of was to just make them smaller more like candy-sized balls? Another I was wondering if there would be anyway to add some sort of liquid and then chia seeds to absorb it thereby acting as a sort of filler? Because chia seeds expand so brilliantly with liquid I was wondering about perhaps adding some almond milk to Make a sort of paste and then add the peanut butt…
Jedha
They are quite large and more satisfying than you’d imagine. And you can go ahead and eat more than one. In terms of carbs they will do very little to impact blood sugar, but the calories will clock up if consuming too many. Your idea certainly may work though and chia provide great health benefits too.
Linda
Nice snack to have on hand and great that it lasts. Delicious and I like you can
make changes to the recipe for variety.
Great website. Thank you.
Tony Tyner
Recipe looks awesome but I’m afraid I’d eat more that 1 serving at a time. :-)
Jedha
They definitely are very moreish! But, also very satisfying.
Tony Tyner
I will give them a shot. :-)
Steve
Am I the only one that thinks stevia tastes horribly bitter? I get no sweet taste from it.
Jedha
If you add too much to a recipe it can taste bitter. Still, some people prefer other options – erythritol, xylitol or monk fruit are other good alternatives.
Tim
Can you replace the protein powdered or do you sneed to add it?
Jedha
Being that it’s 1/2 cup, I’d probably replace it with something else – maybe nuts, almond meal and also you’ll need to add sweetener as the sweetness comes from the stevia in the protein powder, along with the vanilla extract.
Pam
I’m not sure you are getting what people are asking — it makes 16 balls – but when it gives the nutrition info it does not say how many = a serving. Or are you actually saying a serving is 16 balls? I don’t think anyone would sit down at one time to eat all 16! I was wondering this and I think that is what other people are also trying to ask. (don’t ask me why this is capitalizing all the words in this message – I can’t get it to stop doing this!)
Jedha
One serve is one ball Pam.
Debbie
I cant eat almonds, what do u suggest to use in pace of them.
Jedha
Any other nuts of your choice Debbie – cashews, walnuts, hazelnuts, peanuts – they will all work.
Bonnie
I LOOOVVVE peanut butter and I can’t wait to make these. My aunt made something similar when I was growing up and I miss them (only I don’t think they had protein powder back then, I think she used powered milk)
Thanks for this post
Millie
Where could I find or aisle is the vanilla protein powder? I’m not familiar with protein powder.
Thank you
Jedha
You may find some in the supplements section or sometimes you need to buy it from a health food store.
Dunia
Hi Jedda,
I use the Sprouts Plain whey isolate protein powder. Is there a better one that I need to use?
Love your posts btw. I’m learning so much from them regarding type 2 diabetes and how to control by eating and exercise. Keep these great recipes coming. Thank you!
Dunia
Emily - Dietitian (MS, RD)
I wasn’t able to find the nutrition info or ingredient list for the Sprout’s product- make sure it’s low carb, void of any artificial sweetener and has a relatively short ingredient list. Read about some of our favorite protein powders over here.
Kim
Can these be made with a substitute for the coconut (I don’t like it)? What would you recommend?
Jedha
You could try macadamia or Brazil nuts. Substitute equal parts sliced or chopped nuts for shredded coconut. Or almond meal might work okay too.
Alexandra
Hello,
Does ‘per serving’ mean 1 peanut ball in this case?
Also I am getting used to weighing grams for amounts to include in recipes – in general do you use weights in your recipes or just ml (metric please)?
Jedha
Yes Alexandra, as the recipe says on the right – 16 balls. Most of the recipes will use grams or ounces, some like desserts and snacks use cups/tablespoons. Things don’t get measured in mls.
Tamzin
I’m wondering the same thing–there couldnt possibly be only 167 calories in 16 balls. I’m guesing a serving is 2 balls.
Jedha
1 ball is 1 serve.
Joanne chauvin
and each ball is 167 calories, right?
Jedha
Yes, that is correct.
karen macy
what kind of coconut are you using ,organic ,sweetened ,or unsweetened,also it doesn’t say how many balls are a serving.
Jedha
As the recipes says Karen, there are 16 serves/balls and it is shredded coconut (unsweetened). We don’t use sweetened items here.
JoAnn Booth
Hey Jedha,
The peanut butter protein balls sound great. I love peanut butter but it does not like me. So I use almond butter . Do you think these would work with almond butter? I can’t wait to try these. Thanks so much for the recipe.
JoAnn
Jedha
Yep, I think these would work great with any kind of nut butter, almond, cashew, hazelnut :)
Joyce
These peanut balls are awesome, and so easy to put together. I’m a chocoholic so I dipped half in melted dark bakers chocolate. Voila, Reese’s peanut butter balls? The next time I used chocolate protein powder dipping it in the melted chocolate. Yummy. Thanks for your site
Jedha
They are great and that’s a great addition there Joyce. You can really do lots with these – add nuts, spices and more :)
Nancy
I used choclate whey instead of vanilla – really good! ?
Jedha
Awesome Nancy, these are delicious!