Name: bolas proteicas de manteiga de amendoim
Prep time: 10 min
Total time: 10 min
Ingredients: 3/4 de xícara de farinha de aveia (nota 1); 3/4 cup Powdered Peanut Butter (PB2 or PBFit (note 2)); 1/2 de xícara de leite de soja (nota 3); 1/4 de xícara de proteína em pó sabor baunilha ((nota 4)); 2 colheres de sopa de xarope de bordo (nota 5); 1/4 cup Mini Dark Chocolate ((note 6))

Estes bolas proteicas de manteiga de amendoim are easy energy balls loaded with over 6 grams of protein for only 88 Calories, and they are ready in under 10 minutes for a perfect post-workout snack.

They are a delicious snack, healthier than store-bought alternatives, easy on the gut, and low in fats.

Embora a receita completa esteja logo abaixo, não perca todas as minhas dicas mais adiante, incluindo substituições de ingredientes, dicas de culinária e fotos do passo a passo!

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bolas proteicas de manteiga de amendoim

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Tempo de preparação: 10

Tempo total: 10

Curso: Café da Manhã, Sobremesa

Cozinha: americano

Dose: 10 bolas

Calorias: 88.6 kcal

Autor: Carine Claudepierre

Ingredientes

Sistema americano - métrico

▢ ¾ xícara Farinha de aveia - (nota 1)
▢ ¾ xícara Manteiga de amendoim em pó - PB2 ou PBFit (nota 2)
▢ ½ xícara Leite De Soja - (nota 3)
▢ ¼ xícara Proteína em pó de baunilha - (nota 4)
▢ 2 colheres de sopa Maple Syrup - (nota 5)

Opcional

▢ ¼ xícara Mini Dark Chocolate - (nota 6)

Instruções

Em uma tigela, misture a farinha de aveia, a manteiga de amendoim em pó e a proteína em pó sabor baunilha.
Add maple syrup and soy milk. Use a rubber spatula to combine at first, then lightly oil your hands and squeeze the dough to bring it together. If too dry, add a little more milk. If too runny, add more protein powder until it forms a soft dough.
Fold in the mini chocolate chips if used, and stir to incorporate evenly.
Divide the dough into 10 balls of the same size/weight, and lightly oil your hands to roll them into smooth balls.

Notas

notas 1: Or almond flour, but you will have to reduce the soy milk to 1/3 cup, or the bars will be too soft.

notas 2Ou chocolate em pó com manteiga de amendoim para uma barra de proteína de chocolate.

notas 3Ou qualquer leite que você goste. Eu adoro leite de soja porque ele adiciona mais proteína do que o leite de amêndoa.

notas 4: Or chocolate protein powder. The recipe measurements are for pea protein powder. Other protein powders might absorb more liquid and require more or less soy milk to firm up the dough.

notas 5: Or sugar-free maple syrup to cut down the calories.

notas 6: You can use sugar-free chocolate chips if needed. Add more if desired.

ArmazenamentoVocê deve guardar as barrinhas na geladeira, pois elas ficam muito moles em temperatura ambiente. Elas podem ser armazenadas por até uma semana.

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Nutrição

Ingredientes e Substituições

Este parágrafo contém todas as minhas dicas sobre como escolher os ingredientes certos. Para a receita completa com as medidas, role até o cartão de receita no final da publicação!Acesse a receita completa

Você só precisa de seis ingredientes simples para fazer esta receita. Veja como escolher e substituir os ingredientes.

Ingredients for Peanut Butter Protein Balls

Farinha de aveia – This forms the main base of your protein balls, giving them a wholesome texture and helping them hold their shape. You can use almond flour as an alternative, but you’ll need to reduce the soy milk to ⅓ cup to ensure the balls aren’t too soft.
Manteiga de amendoim em pó – This powdered peanut butter delivers a strong peanut butter flavor and a concentrated source of protein without the extra fat. For a chocolate version, you can opt for chocolate powdered peanut butter.
Leite De Soja – This liquid binds all the ingredients together to create the dough. While any plant-based milk works, soy milk adds more protein to your protein balls.
Proteína em pó de baunilha – This significantly boosts the protein content of your snack. These measurements are based on pea protein powder, so if you use a different type, you might need to adjust the amount of soy milk slightly, as protein powders vary in how much liquid they absorb.
Maple Syrup – This provides natural sweetness and helps bring the dough together. To reduce calories, you can use sugar-free maple syrup instead.
Mini gotas de chocolate amargo – These are an optional addition that adds pockets of chocolate crunch and texture to your protein balls. You can use sugar-free chocolate chips if you prefer, and feel free to add more if you like extra chocolate!

How to Make Peanut Butter Protein Balls

This recipe is super simple to whip up in just a few minutes. Here’s how in pictures.

Mixing dry Peanut Butter Protein Ball ingredients.

Misture os ingredientes secos em uma tigela.

Mixing Peanut Butter Protein Ball dough in a bowl.

Add the wet ingredients and work the batter.

Peanut Butter Protein Ball dough in a bowl.

Form a sticky dough and oil your hands.

Rolling Peanut Butter Protein Balls in my hands.

Roll the balls in your hands and keep them in the fridge.

Dicas da Carine

Let me share a few more tips for perfect protein balls.

Hands-On Mixing – After a few seconds of stirring with a spatula, your dough might look dry. Don’t add extra liquid immediately! Start by squeezing the dough with lightly oiled hands; it’s sticky, but it usually comes together. If it’s still too dry at this point, then add a tiny bit more milk, one teaspoon at a time.
Ajustando a consistência – Protein powders vary significantly in how much liquid they absorb (pea protein, hemp protein, whey protein, etc.). Always feel free to adjust the dough’s consistency by adding a tiny bit more milk if it’s too dry and crumbly, or a little more oat flour or protein powder if it’s too runny or soft.
Unte as mãos com óleo. – Always lightly oil your hands before rolling the dough into balls. This prevents sticking and helps you create smooth, perfectly shaped protein balls.
Variações de sabor – Get creative with your protein balls! Fold in other ingredients like chopped nuts, freeze-dried fruits, or even more chocolate chips to create a range of different flavors.
Make Ahead & Freeze – These protein balls are perfect for meal prep! You can freeze them for up to 1 month. Just place them in an airtight container or freezer-safe bag. When you’re ready to eat one, let it thaw at room temperature for about 2 hours.
Refrigerate for Firmness – It’s essential to store these protein balls in the fridge. They will become too soft at room temperature, so keeping them chilled helps them maintain their firm texture. Store them in an airtight container for up to 1 week.