These three-ingredient peanut butter balls are likely the easiest snack you can make: just three ingredients, one bowl and about 10 minutes to prepare. They’re a fast, no-bake option that delivers quick, healthy energy before or after a workout, and they also work as a simple, lighter treat any time of day.
With a soft, fudgy texture and rich peanut butter flavor, these bite-sized energy balls are almost too easy to assemble. This basic recipe is a great starting point for variations — try adding coconut and warm spices or mixing in chocolate for different flavor profiles. They’re naturally vegan, gluten-free and free from refined sugar when made with the ingredients listed below.
Ingredients
Three simple ingredients are all you need:
- Coconut flour — A naturally grain- and gluten-free flour made from dried coconut. It’s high in fiber and very absorbent, with a mild coconut note that blends well with other flavors.
- Smooth peanut butter — Use creamy peanut butter for the best, evenly textured results.
- Maple syrup — Acts as the sweetener and binder. Opt for pure maple syrup if possible.
Instructions
Before you begin, make sure the peanut butter is spreadable. If it’s very firm, gently warm it in the microwave for a few seconds or in a small saucepan over low heat until soft and stirrable.
Hint: Warming the peanut butter slightly makes mixing easier and helps the ingredients combine into a cookie-dough-like texture.
Place the coconut flour, peanut butter and maple syrup in a large mixing bowl (or a food processor). Mix or blend until the mixture is evenly combined and resembles cookie dough. If the mixture feels too dry, add a little more maple syrup. If too wet, add a touch more coconut flour.
Scoop small portions of mixture and roll into balls using your hands. A small cookie scoop or a measuring tablespoon helps achieve consistent-sized bites. Place the rolled balls on a lined tray and chill in the fridge or freezer until they firm up, about 25–60 minutes depending on thickness.
Hint: A tablespoon measure (tbsp) is a standard measuring spoon, not a regular eating spoon. Use proper measuring tools for consistent results.
Substitutions
- Coconut flour: Can be swapped for oat flour or almond flour; note these absorb moisture differently so adjust the liquid accordingly.
- Peanut butter: Use any natural nut or seed butter—almond, cashew, sunflower seed or crunchy peanut butter will all work.
- Maple syrup: Replace with agave syrup, golden syrup, rice syrup or honey (if not vegan). Any sticky liquid sweetener will act as the binder.
Variations
- Add nuts: Fold in a small handful of chopped walnuts, pecans or cashews after combining the base ingredients for added crunch.
- Add fruit: Mix in chopped dried fruit such as cranberries, apricots, raisins or chopped dates for a fruity note.
- Chocolate-coated: Dip each ball into melted chocolate and allow to set for a decadent variation.
- Try other recipes: This recipe pairs well with other simple no-bake treats like Swedish chocolate balls.
Equipment
No special equipment is necessary. A large mixing bowl and a spoon are enough. For a smoother, quicker mix you can use a food processor.
Storage and freezing
Store the energy bites in an airtight container in the refrigerator for up to two weeks. They also freeze well for up to three months — thaw at room temperature or in the fridge.
Top tip
If the mixture is too dry, add another small spoonful of your liquid sweetener. If it’s too wet, incorporate a little more coconut flour until you reach a moldable consistency.
📖 Recipe
3 ingredient peanut butter energy bites
Equipment
- 1 Food processor (optional)
- 1 large mixing bowl
Ingredients
- 60 g organic coconut flour
- 240 g smooth peanut butter
- 3 tablespoon maple syrup
Instructions
- Place all ingredients in a large mixing bowl or food processor.
- Mix or blend until well combined and the texture resembles cookie dough.
- Scoop small amounts and roll into balls with your hands.
- Place on a lined tray and chill in the fridge for about 25 minutes to firm up. Enjoy.
Note: Recipes are developed and tested using metric measurements. For accuracy, use digital scales. Conversions to US customary units are provided but may not have been tested.
Notes
- Coconut flour can be replaced by oat or almond flour; adjust liquid as needed.
- Any natural nut or seed butter works—smooth or crunchy.
- Maple syrup can be swapped for golden syrup, agave, rice syrup, corn syrup or honey (if not vegan).
- Use a small cookie scoop or measuring tablespoon to scoop uniform bites.
Nutrition
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Calories: 122 kcal
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