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These 3-ingredient Banana Protein Balls are perfect for post workouts and healthy snacks. Naturally sweet and full of banana flavors, they will satisfy your cravings with 8.3 g protein each!
I make a batch of protein balls or protein bars at least once a week. Unlike store-bough, homemade energy bites are cheap and actually healthy. You know the added sugars, artificial sweeteners and other nasties? Well, mine have just a handful of simple ingredients instead.
With temperatures reaching over 105°F (40°C) and a bunch of leftover ripe bananas, baking protein banana bread was out of question. Instead, I mashed and mixed them with protein powder and peanut butter. These banana protein bites were born!
Why you will love this recipe
- Quick and easy – You’ll need just 3 ingredients and a bowl. No bake, no oven and no food processor.
- Sweet and satisfying – They taste like banana bread protein bites!
- Healthy and macro-friendly – This recipe has no added sugar, no gluten, and no flour. Plus, it’s low calorie (77 kcal) and high protein (8.3 g).
- Easy to customize – Stir in chocolate chips, chopped walnuts or oats. The options are endless.
- Great for meal prep – Double or triple quantities and make protein snacks for the whole week. They’re also freezer friendly!
Ingredients and substitutes
You’ll just need 3 ingredients, no oats, no dates and no sugar. Here are more details; you can find the precise quantities in the recipe card at the bottom.
- Ripe banana – It adds natural sweetness and acts as a binder for protein balls. Ensure it is ripe enough, or your bites won’t be as sweet. If desired, replace with unsweetened applesauce.
- Protein powder – Either vegan protein powder, whey, or casein works. My flavor recommendations are vanilla, chocolate or unflavored. If you don’t have protein powder, swap it for almond flour or oat flour.
- Peanut butter – Use creamy, natural peanut butter without added sugar and oil. Great replacements are almond butter, cashew butter, or sunflower seed butter.
Dietary adaptations
- Gluten-free – Ensure your protein powder does not contain any gluten or gluten contaminations.
- Vegan – Use plant based protein powders like soy isolate, pea or brown rice protein.
- Nut-free – Make them with sunflower seed butter or white tahini.
- Low carb – Replace mashed banana with pumpkin puree. Since pumpkin is less sweet than banana, adjust the taste with 1-2 tbsp of calorie-free sweetener.
- Low calorie – Swap peanut butter for powdered peanut butter. Or try my pb2 protein balls instead.
How to make banana protein balls
Step 1 – Combine ingredients. In a large bowl, combine protein powder with peanut butter and mashed banana.
Step 2 – Mix dough. Use a fork or spatula to mix everything together until a smooth dough starts to come together. If needed, switch to using your hands to fully combine. If too dry adjust with more mashed banana, if too sticky add more protein powder.
Step 3 – Shape balls. Scoop out equal portions of the dough and roll them between your hands to form smooth, bite-sized balls. If the mixture sticks, dust your palms with a bit of oat flour to make rolling easier. Arrange the balls on a parchment-lined tray or in a container, then refrigerate for at least an hour until firm.
Watch the video recipe
Recipe tips
- Adjust the consistency – If the dough is too dry, mix in a bit more mashed banana; if it’s too sticky, add extra protein powder. The texture can vary depending on your protein powder. Whey blends easily but can make the dough sticky, while vegan protein or casein absorb more liquid and can get crumbly.
- Sweeten to taste – The combination of ripe banana and flavored protein powder makes these bites already quite sweet. But if using unflavored protein powder or if making them for kids, I recommend adding 1-2 tbsp of maple syrup or your favorite sweetener.
- Customize to your likings – This simple 3 ingredient recipe leaves plenty of room for creativity. Stir in chocolate chips, shredded coconut, ground cinnamon, cranberries, or make banana and oat protein balls. You can even replace 2 tbsp of protein powder with cocoa for a chocolate flavor.
Serving ideas
- When to eat? These no bake banana protein balls come in handy for afternoon pick-me-ups, mornings snacks, and late-night treats. Since they’re low in fat, you can also eat them as a pre or post workout.
- How to eat? Enjoy them alone, or pair with fruits like apples or bananas. Especially after working out, I recommend adding more protein to your snack. Greek yogurt, cottage cheese or a vanilla protein shake are nutritious combos.
- How many? It depends on your energy needs, goals and overall diet, but generally 2 to 4 bites are okay. Just be sure to vary your protein sources without relying too heavily on powders.
Storage directions
Are you meal prepping snacks for the week? Here’s how to store and freeze them:
- To store – Place them in an airtight container and keep in the fridge for up to 5 days.
- To freeze – Place the balls in a freezer-safe bag and freeze for up to 3 months. Let them thaw in the fridge overnight before serving. Once soft, you can enjoy them without baking or heating.
Frequently asked questions
Yes, they are wholesome and nutritious. Each ball has just 77 calories and packs in around 8.3 g of protein. They’re also naturally sweetened (no added sugar), and made without eggs, flour, gluten, or artificial sweeteners.
No, these banana protein balls are completely no-bake. Just mix, roll, chill, and they’re ready to eat. No oven!
More high protein snacks
- No bake protein balls
- Peanut butter protein balls
- Oatmeal protein balls
- PB2 protein balls
- Chocolate protein balls
- Homemade protein bars
Banana Protein Balls
Ingredients
- ⅓ cup (80 g) mashed banana, or unsweetened applesauce
- 2 tbsp peanut butter, or almond butter
- ½ cup (50 g) protein powder, vanilla recommended
Instructions
- In a large bowl, combine protein powder with peanut butter and mashed banana.
- Use a fork or spatula to mix everything together until a smooth dough starts to come together. If needed, switch to using your hands to fully combine.If too dry adjust with more mashed banana, if too sticky add more protein powder. This depends on protein powder used.
- Scoop out equal portions of the dough and roll them between your hands to form smooth, bite-sized balls. If the mixture sticks, dust your palms with a bit of oat flour to make rolling easier. Arrange the balls on a parchment-lined tray or in a container, then refrigerate for at least an hour until firm.
Notes
- Adjust the consistency – If the dough is too dry, mix in a bit more mashed banana; if it’s too sticky, add extra protein powder. The texture can vary depending on your protein powder. Whey blends easily but can make the dough sticky, while vegan protein or casein absorb more liquid and can get crumbly.
- Sweeten to taste – The combination of ripe banana and flavored protein powder makes these bites already quite sweet. But if using unflavored protein powder or if making them for kids, I recommend adding 1-2 tbsp of maple syrup or your favorite sweetener.
