If your child plays sports then eating a good pre-workout snack will provide their body the fuel it needs to maintain high energy levels during their training, practices, and games. Ideally snacks or meals should consist of complex carbohydrates for a more lasting and sustained form of energy and protein for muscle recovery and repair.

Food and drink choices consisting of simple carbohydrates like soda, juice, cookies, and other snacks containing white sugar or flour can cause blood sugar levels to rise and fall quickly, which leads to crashing energy levels and poor performance. Alternatively, choosing complex carbohydrates such as an apple, a whole wheat bagel, or oatmeal will slow down how quickly the body converts these foods into glucose and provide a steady source of energy for a long period. This way the body will have the fuel it needs to handle longer training times and better sports performance.

Today I have a great recipe for Easy No-Bake Protein Energy Bites packed with a great balance of complex carbohydrates, fiber, protein, and healthy omega 3 fatty acids. Ditch the expensive store bought energy bars and instead make this homemade version. Not only do they taste awesome, you can feel good knowing exactly what they are made from–good wholesome ingredients.

With so many kids starting their summer sports season keep these energy bites in mind. Eating one or two will help ward off hunger and provide the nutrition needed to perform their best.

Note: Below I’ve added the nutritional information for one bite.


Recipe: Easy No-Bake Protein Energy Bites

  • Prep Time: 5 min(s)
  • Cook Time: 30 min(s)
  • Total Time: 35 min(s)
  • Servings: 24

Easy No-Bake Protein Energy Bites recipe packed with a great balance of complex carbohydrates, fiber, protein, and healthy omega 3 fatty acids.


    • 1 cup oats (use gluten-free oats if needed)
    • 1/2 cup chunky peanut butter (non-oil at the top kinds)
    • 1/2 cup unsweetened desiccated coconut
    • 1/2 cup mini chocolate chips
    • 1/3 cup honey
    • 1/4 cup chia seeds
    • 2 tablespoons vanilla protein powder (use gluten-free if needed)
    • ¼ teaspoon cinnamon


    • Mix all the ingredients together in a bowl until it looks like a evenly distributed uniformed dough.
    • Roll the dough into twenty-four 1-1/2 inch balls.
    • Refrigerate the bites for 30 minutes.
    • Store in an airtight container in the refrigerator for up to a week.

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21 Responses to “Easy No-Bake Protein Energy Bites”

  1. Shanna Koenigsdorf Ward

    Are there any substitutions for the protein powder? Is it acting as a binder or a filler in the recipe? It’s a processed ingredient and also one that most people don’t want to purchase, unless the use it in regular cooking.

    • Shannon Berry

      Try an all natural, plant-based protein powder. There’s nothing gross or artificial in it. We use Proventive Harmonized Vegan Protein. It also has other good stuff in it, too – spirulina, dulse, enzymes, and all essential and non-essential amino acids. Every bit of it is whole food based, and it’s sweetened with stevia.

    • Nick Frazier

      I use protein powder in lots of different ways – it’s good in everything from fruit smoothies to pancakes. You can even sprinkle it over desserts. It’s a great way to add protein to a meal or snack.

    • Alice Currah Alice

      Hi Shanna,

      The protein powder acts as neither a binder or filler. You can easily omit it if you would like. I like the added protein for muscle recovery. There are all kinds of different protein powders on the market including whey, casein, soy, and plant based ones. But if you would prefer to omit it, feel free to. Ground nuts, hemp seed, and chia also contain protein but not as much.

    • Martha Brown

      I use the Lifetime Basics Unflavored Protein Powder. It is made from Chia, Hemp and Pea protein, gentle on your stomach and very natural!

      • Pamela Webster Ward

        I also use Lifetime Basics, and they make vanilla, chocolate, and berry protein mixes that are the basis for every shake I put together. Very good and tasty.

  2. mamabird

    just made these with my 2.5 year old and we LOVE them!!! we followed directions to a T and i just can’t get the “dough” to form balls! the “dough” tastes AMAZING though and i’ve already eaten about half of it! i’ve got the rest in the fridge now…any suggestions? SO yummy!!! ps- i used 2T of vega french vanilla protein shake (all i had on hand) and “enjoy life” dairy/nut/soy free mini chips

    • Jamie

      To form the dough into balls I used a teaspoon measuring spoon to scoop the dough out of the bowl, then pressed the spoon against the side of the bowl to pack the dough, then flipped the dough onto my pan like a scoop of ice cream. It worked perfectly! And kept my hands clean 🙂

    • Julie Dustin

      I saw another recipe like this and it had said to refrigerate for 30 minutes to an hour after mixing the ingredients and then form into balls. When I did this they formed into balls just fine. Hope this helps! 🙂

  3. ruralwannabe

    what is ‘non-oil at the top peanut butter’ – wouldn’t that be the fake kind that has more than just peanuts and salt? hmmmm!!!!

    • Alice Currah Alice

      Some peanut butters have more oil than others. There are 2 kinds I like that are natural without the excess oil. Smart Balance is one brand and the other is Marantha. A peanut butter such as Adams would not be a good choice neither as well as the self grinding peanut butter machines at natural food stores.

      • Vera Halina

        there is a dry pb now with only 1 g of fat, going to try the recipe with this ingredient, as the fat seems high for 1 bite of yum

  4. Kristy Punnett

    Could you use sunflower seed butter for a nut free option?

  5. Casey Boles

    These are amazing! I finally got to make some and I think this is going to help keep me full during my nursing classes this semester!