No Bake Peanut Butter Banana Carob Bites

Close-up of peanut butter
Glow Cuisine / Getty Images
Total Time: 15 min
Prep Time: 15 min
Cook Time: 0 min
Servings: 10 (1 inch ball each)

Nutrition Highlights (per serving)

150 calories
9g fat
12g carbs
7g protein
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Nutrition Facts
Servings: 10 (1 inch ball each)
Amount per serving  
Calories 150
% Daily Value*
Total Fat 9g 12%
Saturated Fat 2g 10%
Cholesterol 10mg 3%
Sodium 77mg 3%
Total Carbohydrate 12g 4%
Dietary Fiber 1g 4%
Total Sugars 9g  
Includes 8g Added Sugars 16%
Protein 7g  
Vitamin D 0mcg 0%
Calcium 20mg 2%
Iron 0mg 0%
Potassium 154mg 3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

These peanut butter bites are easy to make and highly nutritious. They're rich in filling fiber, protein, and healthy fat which helps to sustain energy levels and increases feelings of fullness, all thanks to the peanut butter.

The combination of oats, ground flaxseed, all-natural peanut butter (or nut butter alternative), and naturally sweet, chocolatey carob lends itself to a heart-healthy nutritious and delicious snack, breakfast, or dessert option.

The banana adds an extra hint of sweetness and potassium and also helps the bites stick together, reducing the amount of added sugar needed. Not only will you love them, but your kids will, too. And they are so easy to make, your little helpers can make them with you. 

Ingredients

  • 1 cup old fashioned organic oats
  • 1/3 cup ground flaxseed
  • 2 tablespoons carob powder
  • 1/4 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • 1/2 medium ripe banana, mashed
  • 1 tablespoon honey
  • 1/2 cup all natural peanut butter (or other nut butter alternative)

Preparation

  1. In a medium bowl, mix together the oats, ground flaxseed, carob powder, cinnamon, and vanilla. Set aside.

  2. Mash the ripe banana until almost liquid consistency. Add honey and all natural peanut butter and stir together until combined.

  3. Add wet mixture to dry mixture until well combined.

  4. Roll into 1 inch round balls.

  5. Refrigerate for about 1 hour or until the mixture has settled.

Variations and Substitutions

  • Use a different all-natural nut butter to replace peanut butter. You can try almond butter, cashew butter, or a mixed nut butter if you do not like peanut butter. If you have a peanut or tree nut allergy, consider using tahini or sun butter.
  • Add more carob to increase the chocolate flavor. If you want these to taste more chocolate-y you can add another tablespoon of carob. Carob can usually be found in the specialty food section of the grocery store or ordered online. Alternatively, if you can't find carob or don't like the taste of it, simply leave it out.
  • Replace ground flax with another seed for a slightly different flavor. Chia seed, ground hemp seed, or ground almond meal are all good alternatives.
  • Add some dried fruit. Add a serving, about 1/4 cup of dried fruit, such as unsweetened raisins, dates, or cherries to add a hint of sweetness, antioxidants, flavor, and fiber.
  • Add some chopped nuts. Adding a tablespoon of chopped unsalted nuts can increase the fiber, protein, and healthy fat content. The crunchiness is also great for increasing satiety.
  • Don't like banana? Don't worry. If you don’t like the taste of banana, you can substitute unsweetened apple sauce (about 2-3 tablespoons).
  • Lower the calorie content. If you’d like a lower calorie content, you can substitute some of the nut butter for pumpkin. It may yield a more wet product and you'll have to play with the proportions, but pumpkin will significantly increase the vitamin A and fiber content.
  • Make these more kid-friendly. Add 2 tablespoons of organic chocolate chips.
  • Increase the protein content. Add a serving of collagen powder to boost the essential amino acid content of your peanut butter bites. Collagen is a structural protein found in connective tissues that may help to improve skin hydration and elasticity and preserve lean body mass. Keep in mind though that collagen supplements haven’t been tested for safety in pregnant and breastfeeding people children, or others with medical conditions who are taking medicines. Always consult with your doctor before starting a supplement.

Cooking and Serving Tips

  • These peanut butter protein balls can be refrigerated in an air-tight container for one week or frozen for up to 1 month.

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Article Sources
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  1. Arya SS, Salve AR, Chauhan S. Peanuts as functional food: A review. J Food Sci Technol. 2016;53(1):31-41. doi:10.1007/s13197-015-2007-9