Bolitas de avena con mantequilla de cacahuete (3 ingredientes)

Estos Peanut Butter Oatmeal Balls are the easiest energy balls to snack on. All you need to make these oat balls 3 wholesome ingredients in menos de 15 minutos.

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Bolitas de avena con mantequilla de cacahuete (3 ingredientes)

These easy, healthy 3-Ingredient Peanut Butter Oatmeal Balls are a delicious healthy post-workout snack or can be enjoyed any time of the day.

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Tiempo de preparación: 15 minutos minutos

Tiempo Total: 15 minutos minutos

Curso: Desayuno, Snack

Tipo de cocina: American

Porciones: 12 bolas de energía

Calorías: 114.8 kcal

Escrito por Carine Claudepierre

Modo de cocciónEvita que tu pantalla se oscurezca

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Ingredientes

Habitual de Estados Unidos – Métrico

Base Oatmeal Energy Balls

• ▢ 1 ¼ tazas de Copos de avena tradicionales
• ▢ ½ taza de Mantequilla de cacahuete (sin sal) - fresh, creamy, no added sugar, no added oil
• ▢ ¼ taza de Jarabe de arce - or Rice Syrup

Flavor 1: Chocolate Chips

• ▢ ¼ taza de Pepitas de chocolate negro sin lácteos
• ▢ ½ cucharadita de Extracto de vainilla
• ▢ ¼ cucharadita de Salt

Flavor 2: Carrot Cake

• ▢ ¼ cucharadita de Canela
• ▢ ½ cucharadita de Extracto de vainilla
• ▢ ¼ taza de Zanahorias ralladas
• ▢ ¼ taza de Nueces picadas

Flavor 3: Trail Mix

• ▢ 2 cucharadas de arándanos agrios
• ▢ 3 cucharadas de Almendras picadas
• ▢ 1 cucharadita de Chia Semillas
• ▢ 3 cucharadas de Pepitas de chocolate negro sin lácteos
• ▢ ¼ cucharadita de Canela

Instrucciones para la impresión en alta definición

• 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.
• Place each oatmeal ball onto a plate covered with parchment paper.

Almacenaje

• 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.

Notas

The nutrition panel uses 1/2 cup of vegan dark chocolate chips + 1/2 cup of pumpkin seeds. 

Equipos

Cuenco Mezclador

Tazas y cucharas medidoras

Espátula de silicón

Papel pergamino

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Nutrición

Servicio: 1pelota | Calorías: 114.8kcal | Carbohidratos: 13.4g | Proteína: 3.7g | Grasa: 6g | Grasa saturada: 1.2g | Grasa poli-insaturada: 1.5g | Grasa monosaturada: 2.9g | Sodio: 51.7mg | Potasio: 91.2mg | Fibra: 1.4g | Azúcar: 5.4g | Calcio: 14.4mg | Hierro: 0.5mg | Magnesio: 29.8mg | Fósforo 71mg | Zinc: 0.6mg

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 Low Calorie Protein Balls, super tasty Bolitas de avena y plátano or my very simple Bolitas de avena con mantequilla de cacahuete sin hornear.

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.

Ingredientes y sustituciones

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:

• Mantequilla De Maní Natural – it means a fresh jar of creamy crema de cacahuate with no added oil or added sugar. Mantequilla de almendras También funciona.
• Copos de avena tradicionales or quick oats or 50% of each. All avena options work but give different textures.
• Jarabe de arce – Use natural miel de maple or brown rice syrup for low-GI energy bites. Other options are agave syrup or coconut nectar.

Intercambios para personas con alergias

You can use this recipe and adapt it to any food allergy you have. Below I listed some options for you to try:

• Sin gluten – pick certified gluten-free oats or use quinoa flakes or puffed quinoa instead of oats.
• Sin azúcar – a sugar-free liquid sweetener works well like Monk fruit syrup.
• Sin nueces – use seed butter instead of peanut butter like sun butter, tahini or pumpkin seed butter.
• Baja en carbohidratos – 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.

Agregar sabores

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 Bolitas de proteína veganas.

Step-by-Step Video

More Energy Balls Recipes

Below I listed some more energy balls recipes for you to try.

Bolitas de avena y plátano

Bolitas de proteína de calabaza

Bolitas de proteína de plátano

Bolitas de avena con mantequilla de cacahuete sin hornear