تشبه كرات الشوفان بزبدة الفول السوداني are the easiest energy balls to snack on. All you need to make these oat balls 3 wholesome ingredients in أقل من دقائق شنومكس.
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كرات الشوفان بزبدة الفول السوداني (3 مكونات)
المكونات
Base Oatmeal Energy Balls
- 1 ¼ كوب الشوفان الملفوف عتيق الطراز
- ½ كوب زبدة الفول السوداني (غير مملحة) - طازج، كريمي، بدون إضافة سكر، بدون إضافة زيت
- ¼ كوب شراب القيقب - or Rice Syrup
Flavor 1: Chocolate Chips
- ¼ كوب رقائق الشوكولاتة الداكنة الخالية من منتجات الألبان
- ½ ملعقة صغيرة خلاصة الفانيليا
- ¼ ملعقة صغيرة ملح
Flavor 2: Carrot Cake
- ¼ ملعقة صغيرة قرفة
- ½ ملعقة صغيرة خلاصة الفانيليا
- ¼ كوب الجزر المبشور
- ¼ كوب جوز مفروم
Flavor 3: Trail Mix
- 2 ملاعق توت بري
- 3 ملاعق اللوز المفروم
- 1 ملعقة صغيرة شيا البذور
- 3 ملاعق رقائق الشوكولاتة الداكنة الخالية من منتجات الألبان
- ¼ ملعقة صغيرة قرفة
تعليمات
- Before you start, if your peanut butter is not creamy (maybe you opened the jar a while back), then pour it into a microwave-safe bowl with sweetener. Microwave for 30 seconds to soften. Stir and then use in the recipe.
- In a large mixing bowl, add all the base ingredients: old-fashioned oats, fresh runny peanut butter, and sweetener. Or, if you are making any of the 3 recommended flavors, also add in the suggested ingredients.
- Use a spatula to combine all the ingredients until it is sticky and forms a dough. If too dry, add 1 or 2 more tablespoons of maple syrup.
- Optional: refrigerate the oatmeal balls mixture for 20 minutes to set the dough. It will make it easier to roll into energy bites.
- Remove the mixture from the fridge. slightly oil your hands with coconut oil before shaping each energy ball to prevent the batter from sticking to your hands. Scoop out about 1 1/2 tablespoons of dough and roll within your hands to shape energy balls.
- ضع كل كرة من الشوفان على طبق مغطى بورق الزبدة.
التخزين
- Keep rolling until you form about 10-12 energy balls. Enjoy immediately or store in the fridge in an airtight container for up to 3 weeks.
- The oatmeal balls can be frozen in an airtight container. Remove from the freezer 3 hours before serving, and thaw them at room temperature until soft.
ملاحظة
ركن المعلومات الغذائية
What Are Oatmeal Balls?
Oatmeal Balls, also called oatmeal energy balls or oatmeal energy bites, are bite-size raw balls made of oats, nut or seed butter, and unrefined sweetener. You can make healthy كرات بروتين منخفضة السعرات الحرارية, super tasty Banana Oat Balls or my very simple كرات الشوفان بزبدة الفول السوداني بدون خبز.
Some oatmeal balls also include dried fruits, chocolate chips, or flavors like vanilla extract and cinnamon. Oatmeal energy balls are perfect for a post-workout snack to quickly refuel on carbs and proteins. They are also great for fixing a sweet craving and a healthy snack on in the morning or afternoon.
المكونات والبدائل
These balls can be prepared in just about 15 minutes as long as you have the right ingredients. All you need to make no-bake peanut butter balls are:
- زبدة الفول السوداني الطبيعية – it means a fresh jar of creamy زبدة الفول السوداني with no added oil or added sugar. زبدة اللوز يعمل أيضا.
- الشوفان الملفوف عتيق الطراز or quick oats or 50% of each. All الشوفان options work but give different textures.
- شراب القيقب – Use natural شراب القيقب or brown rice syrup for low-GI energy bites. Other options are agave syrup or coconut nectar.
بدائل الحساسية
You can use this recipe and adapt it to any food allergy you have. Below I listed some options for you to try:
- منتجاتنا الخالية من الجلوتين – pick certified gluten-free oats or use quinoa flakes or puffed quinoa instead of oats.
- خالية من السكر – a sugar-free liquid sweetener works well like Monk fruit syrup.
- خالي من المكسرات – use seed butter instead of peanut butter like sun butter, tahini or pumpkin seed butter.
- منخفض الكاربوهيدرات – swap the oats for a mix of almond flour, sliced almonds, and shredded coconut. Use a sugar-free sweetener, or try my vegan cookie dough bites.
How To Make Peanut Butter Oatmeal Balls
Start by adding all ingredients into a mixing bowl and stirring with a spatula to combine them together.
Your peanut butter might be a bit hard, not runny which can happen if your jar has been opened for a while and stored at room temperature. Then, microwave the peanut butter with the liquid sweetener for 30 seconds in a microwave-safe bowl.
Stir the peanut butter maple syrup mixture until it is smooth and creamy. If your peanut butter is already runny, pour it directly into the mixing bowl and top it with the maple syrup.
You can place the mixing bowl in the fridge for 20 minutes to make the balls easier to roll. Or, lightly oil your hands with coconut oil. Then, scoop about 1 1/2 tablespoon of batter and roll into a ball between slightly oiled hands to prevent the batter from sticking to your hands.
Place each energy bite on a plate covered with parchment paper or in a sealed container. Repeat until all the energy balls are formed. Transfer the oatmeal energy balls into the fridge in a sealed jar or cover the plate with plastic wrapping to prevent the peanut butter bliss balls from drying.
إضافة النكهات
You can tweak these peanut butter oatmeal balls by adding simple ingredients to create a range of flavors. The best additions are one or two of the below:
- 1/2 teaspoon of Vanilla Extract.
- 1 teaspoon of Cinnamon.
- 1/4 cup of Chopped Nuts like walnuts, pecans, or almonds.
- 1/4 cup of Dark Chocolate Chips
- 1/4 cup of Seeds like pumpkin seeds, sunflower seeds, or hemp seeds for a boost of protein.
- 1/4 cup of dried fruits – chopped apricots, dried cranberries, dried raisins.
Making Protein Oatmeal Balls
To add protein to this simple recipe, you can add one of the below ingredients:
- 1/4 cup of Hemp Seeds.
- 1/4 cup of Chia Seeds.
- 1/4 cup of Flax seeds or ground chia seeds.
- 2 tablespoons of protein powder – This dries out the recipe, and you will have to add water or almond milk to make the dough comes together.
Alternatively, you can try my كرات البروتين النباتية.
Step-by-Step Video
المزيد من وصفات كرات الطاقة
Below I listed some more energy balls recipes for you to try.
Can I use almond butter since a family member has allergies to peanut butter
إطلاقا!
Hello! I’ve made these now more than once! They are ssooo good!! I’ve never been a huge fan of Peanut butter- But these are amazing! I was looking for a recipe called “Peanut Butter Chews” but these did great!!
وشكرا لكم!
My 4 year old and my 5 year old helped make these (we only used the main 3 ingredients) and they ate 1/4 of the recipe before we even made them into balls! So they’re a hit! Thanks for the quick, easy, healthy treat!
Thank you!! I know, it’s dangerously good
Delicious . Didn’t last long in our house!
I literally just made these in only a few minutes. I can’t stand to eat oatmeal but these oat cookies were so simple and easy but most importantly so delicious. Can’t wait to try the other recipes. Thank you!
Can you use pb2? If so how?
I didn’t try that option but it could work I guess!