- Prep time: 15 mins (plus chilling)
- Yields: Approx. 22 bites
The Ingredients
- 1 cup Rolled oats
- ½ cup Whey protein powder (vanilla, chocolate, or unflavored)
- ½ cup Natural unsweetened peanut butter
- ⅓ cup Honey or maple syrup
- ¼ cup Hemp hearts
- 3 tbsp Chia seeds
- 2 tbsp Ground flaxseed
- ¼ cup Dark chocolate chunks
- 1 tsp Vanilla extract
- Pinch of salt
- 1-2 tbsp Water (essential for moisture)
The Method
- Combine Dry Ingredients: In a large mixing bowl, mix together the oats, whey protein, hemp hearts, chia seeds, flaxseed, chocolate chips, and salt until evenly distributed.
- Add In Binders & Hydrate: Add in the peanut butter, honey, vanilla extract, and water. Stir until well combined. The mixture should hold together when pressed. If it’s too dry or crumbly, add water one tablespoon at a time.
- The Cold Set: Cover and refrigerate for 30 minutes. This allows the fibers to fully hydrate, making the dough easy to roll.
- Roll & Store: Shape into 1-inch balls. Store in an airtight container in the refrigerator for up to two weeks, or freeze for up to three months.
Meet the Ingredients
- Rolled Oats: A nutritional staple of complex carbohydrates and soluble fiber, providing sustained energy.
- Whey Protein: A fast-absorbing, complete protein essential for muscle repair and keeping you satiated.
- Natural Peanut Butter: Supplies heart-healthy monounsaturated fats and plant-based protein.
- Hemp Hearts: A complete plant protein rich in iron and magnesium, and a good source of essential fatty acids (Omega-3 and Omega-6).
- Chia Seeds: Loaded with fiber, calcium, and Omega-3 fatty acids, these bolster cognitive and digestive health and support glucose control by slowing sugar absorption.
- Ground Flaxseed: A top source of plant-based Omega-3s and antioxidants known as lignans.
- Dark Chocolate Chunks: Provides a dose of antioxidants such as flavonoids, which can improve mood and blood flow.
Dr. Ari Katz is a physician at Banner Peak Health. He believes the cornerstone of wellness lies in four essential pillars: nutrition, exercise, sleep, and stress management.