Protein Balls And Keto: Are They Compatible?

Are you looking for a quick and easy snack to fuel your body throughout the day? If so, protein balls may be the perfect option for you, especially if you are on a keto diet. Protein balls are a delicious and portable snack that can be made in a variety of different flavors, such as peanut butter, chocolate, and cinnamon. They are also highly customizable, so you can add your favorite ingredients to create your own unique flavor combinations. In addition to their convenience and versatility, protein balls offer several health benefits. They are a good source of protein and healthy fats, and they can help to boost your energy levels and keep you feeling full and satisfied. Whether you are looking for a pre-workout snack or a tasty dessert, protein balls are a great option to consider.

How to make keto protein balls

Ingredients:

• Peanut butter
• Collagen protein powder or egg white protein powder
• Salted butter or oil (avocado or coconut oil)
• Sweetener (powdered or liquid)
• Vanilla extract
• Mini keto chocolate chips (optional)
• Almond flour
• Hemp seeds (optional)

Method:

• In a large bowl, mix all the ingredients together until combined.
• Use a small cookie scoop or spoon to grab a tablespoon-sized ball of dough and roll it into a ball using your hands.
• Place the balls on a baking sheet and chill in the freezer for about an hour to firm up.
• Store the protein balls in a sealed container in the freezer or refrigerator.

Tips:

• If the dough is too sticky, chill it in the fridge for 30 minutes before rolling into balls.
• If the dough is too crumbly, add a little water or oil to help it hold together.
• For a stronger peanut butter flavour, use a natural, runny peanut butter and mix in the oil well.
• If you don't like peanut butter, you can substitute it with almond butter or sunflower seed butter.
• If you want to add more protein, try adding almond butter or protein powder to the mixture.

Ingredients and alternatives

The ingredients for keto protein balls vary depending on the recipe, but here are some common ones:

• Nut butter (peanut butter, almond butter, or sunflower seed butter)
• Protein powder (whey, egg white, or plant-based)
• Sweetener (powdered erythritol, allulose, or another keto-friendly option)
• Nut or seed meal/flour (almond flour, almond meal, or coconut flour)
• Cocoa powder
• Chocolate chips (dark, milk, or white)
• Spices (cinnamon, salt)
• Oils (coconut oil, avocado oil, or butter)
• Vanilla extract
• Chopped nuts (walnuts, pecans, or almonds)
• Seeds (hemp seeds, chia seeds)
• Any nut butter can be used, but natural, drippy peanut butter is recommended.
• Protein powder can be vanilla, chocolate, or unflavored, but the amount of sweetener and cocoa powder may need to be adjusted accordingly.
• Powdered sweeteners are preferred over liquid sweeteners to maintain the desired consistency.
• Almond flour can be replaced with almond meal, but the color and texture of the protein balls may be affected.
• Cocoa powder can be Dutch-processed or unsweetened.
• Sugar-free chocolate chips can be used in different flavors (dark, milk, or white chocolate).
• Cinnamon can be added for a snickerdoodle variation.
• Oils such as coconut oil, avocado oil, or butter can be used, but coconut oil is not recommended as it may cause the balls to spread.
• Vanilla extract can be adjusted to taste or omitted.
• Chopped nuts such as walnuts, pecans, or almonds can be added for texture and flavor.
• Seeds like hemp seeds or chia seeds can be included for a boost of protein and healthy fats.

Nutritional value

The nutritional value of protein balls depends on the ingredients used. For example, a recipe that includes nuts, nut butter, protein powder, and sweetener will have a different nutritional profile than one made with seeds, seed butter, and a different type of sweetener. However, as a general guideline, protein balls tend to be high in protein and healthy fats, and low in carbohydrates and sugars.

• Nut butter (e.g., peanut butter, almond butter): Nut butter is a good source of healthy fats, protein, and various vitamins and minerals, including vitamin E, magnesium, and zinc. It also contains fibre, which can aid in digestion and promote a healthy gut.
• Protein powder: Protein powder can help increase the protein content of protein balls, making them a good source of complete protein. It is important to choose a protein powder with minimal added sugar and carbohydrates to keep the protein balls keto-friendly.
• Sweetener: Sweeteners like erythritol, allulose, and stevia can be used to add sweetness to protein balls without increasing the carbohydrate count. These sweeteners have minimal impact on blood sugar levels, making them suitable for keto diets.
• Nuts and seeds: Nuts and seeds provide healthy fats, fibre, and various vitamins and minerals. For example, almonds are a good source of vitamin E, while chia seeds and flaxseeds are rich in omega-3 fatty acids.
• Chocolate chips: Sugar-free or dark chocolate chips can be added to protein balls for flavour and texture. Dark chocolate is a source of antioxidants and may provide some health benefits in moderation.

When making protein balls, it is important to consider the overall nutritional profile of the ingredients and adjust portions as needed to fit within your dietary goals and restrictions. Additionally, the method of preparation and serving size will also impact the nutritional value per serving.

Storage and freezing

To store protein balls, place them in an airtight container and keep them in the fridge. They will stay fresh for up to 4 weeks. If you want to freeze protein balls, place them in a ziplock bag and store them in the freezer for up to 6 months.

When it comes to protein in general, short-term storage of up to 24 hours at 4°C is possible. For longer storage, it may be necessary to filter sterilise the protein preparation or add a bacteriostatic agent to prevent bacterial growth. For long-term storage, proteins should be frozen, ideally using liquid nitrogen or a dry ice/ethanol mixture to avoid denaturation. Stabilisers such as glycerol can also be added to prevent damage during freezing and thawing.

Flavour variations

Chocolate Coconut Protein Balls

Add cocoa powder and coconut to the mixture.

Apple Spice Balls

Add apple pie spice and a tiny bit of diced apple.

Sugar-Free Chocolate Protein Balls

Replace a tablespoon of almond flour with cocoa powder and/or mix in some sugar-free chocolate chips to make chocolate peanut butter balls.

Pumpkin Spice

Replace the cinnamon with a pumpkin spice blend and add in some vanilla extract to boost the flavour.

Protein Powder

For a bigger boost of protein, add a sugar-free sweetened vanilla protein powder or chocolate protein powder in place of some of the sweetener. Or add whey protein powder in place of some of the almond flour.

Chocolate Chip

Add sugar-free regular or mini chocolate chips. Omit the cinnamon and add a dash of butter extract and vanilla extract for a cookie dough flavour.

Coconut & Nuts

Mix in some shredded unsweetened coconut and chopped nuts to turn these into keto energy balls. Chia seeds are another great addition to protein bites.

Rolled Oats

If you are not on a ketogenic diet, add gluten-free oats to make peanut butter oatmeal balls.

Sunflower Seed Butter

For a nut-free option, substitute sunflower seed butter and sunflower seed flour for the peanut butter and almond flour. Cashew butter can also work.

Frequently asked questions