These 3 Ingredient peanut butter oatmeal balls are absolutely the easiest, no bake peanut butter snack you’ll ever make. Following my how to make peanut butter oatmeal balls guide, I can get four dozen of them made in less than 15 minutes. That’s because they only call for 3 ingredients! These ingredients come together to create an oatmeal cookie shape with a soft peanut butter center. These peanut butter protein balls are perfect to keep you full through an afternoon of work or running errands. These incredible snacks give you the full health benefits of peanut butter
3 INGREDIENT PEANUT BUTTER OATMEAL BALLS
These 3 ingredient peanut butter oatmeal balls take just 5 minutes to prepare and are a super quick and easy healthy snack! They’re vegan, gluten free, and are a perfect little sweet treat.
Whether you’re low on ingredients or just looking for a healthy, kid-friendly snack or dessert that comes together in minutes, you’re going to love these peanut butter oatmeal balls! I like to make these every week so that I can just grab one whenever I’m snacky.
They are made with just 3 simple ingredients: oatmeal, maple syrup (or sweetener of your choice), and peanut butter! I also like to add mini chocolate chips to mine, but it’s totally optional!
WHY YOU’LL LOVE THESE 3 INGREDIENT PEANUT BUTTER OATMEAL BALLS
- They are gluten free (be sure to use certified gluten free oats), dairy free, refined sugar free, and egg free. You could even replace the peanut butter with another nut butter if you have a peanut allergy.
- These no bake oat balls are easy to meal prep for snacks and are freezer friendly too!
- With just 3 ingredients, one bowl, and a few minutes of prep, this recipe literally couldn’t be easier!
- These peanut butter bites are a great healthy “dessert” or snack for picky eaters. I have a picky eater at home and he ate about 10 of these in a day the last time I made them.
INGREDIENT NOTES
- Peanut Butter: This recipe can be made using creamy natural peanut butter or regular (Jif, or Skippy) style peanut butter. Note that the oat balls with natural peanut butter will be a bit drier the next day than the ones made with Jif.
- Maple Syrup: you can also replace the maple syrup with honey or your liquid sweetener of choice. Depending whether you’re using natural peanut butter or regular, the amount of maple syrup will be a bit different. Notes for this are in the recipe card below!
- Oats: This recipe uses old fashioned oats. Large flake oats work as well, but I don’t recommend quick oats – they would make the oat balls more flaky and harder to bind together.
- Mini Chocolate Chips: this is an optional add in! Mini chocolate chips are great because they are so small and easier to bite into, but regular chocolate chips would work as well!
STEP BY STEP INSTRUCTIONS
STEP ONE: Add the peanut butter and maple syrup to a medium mixing bowl. Pour in the oats, then stir together with a wooden spoon. Add in chocolate chips if desired.
STEP TWO: If the mixture is sticky, place it in the fridge for 10-15 minutes before rolling into balls.
STEP THREE: Scoop out tablespoons of dough and roll them in your hands to form the balls.
Why are my oatmeal balls dry?
Using natural peanut butter can have the tendency to dry the oat balls out the next day. If the mixture is dry before you’ve formed the balls, you can add another tablespoon of peanut butter until the consistency of the dough is more moldable.
Can I reduce the amount of sweetener?
I would not recommend reducing the sweetener, since the recipe relies on this amount in order to not be dry and crumbly. If using natural peanut butter, you’ll use more sweetener (notes are in the recipe card).
Can I make these peanut butter oatmeal balls with honey?
Yes! If you aren’t following a vegan diet, you can swap out the maple syrup at a 1:1 ratio with honey.
Why is my dough sticky?
If your dough is too sticky to roll into balls, place it in the fridge for 10 minutes. The oats will absorb some of the liquid from the other ingredients and the dough will hold together more easily.
Can I make these peanut free?
Yes! You can replace the peanut butter with cashew butter, almond butter, sunflower butter, or any other creamy “nut butter” you’d like!
EXPERT TIPS
- Weigh your oats: I always like to weigh the oats because there is a significant difference between the weight of one cup of old fashioned oats and one cup of large flake oats.
- Chill the dough: You can chill the dough for 10-15 minutes, making it easier to roll the dough into balls.
- If using natural peanut butter, increase maple syrup to 6 Tablespoons: Regular (Jif, Kraft, or Skippy) style peanut butter is sweeter than natural peanut butter, so you only need 4 tablespoons of maple syrup. If using natural peanut butter, which is unsweetened, you can increase the sweetener to 6 Tablespoons to give the oatmeal balls more sweetness and more liquid in the dough.
STORAGE AND FREEZING INSTRUCTIONS
The oatmeal balls can be stored in an air-tight container in the refrigerator or at room temperature, or you can freeze them in a container or freezer bag. Thaw at room temperature when ready to enjoy!
3 Ingredient Peanut Butter Oatmeal Balls
The best no-bake 3 ingredient peanut butter oatmeal balls that are easy to make in 5 minutes, healthy, and gluten free. The perfect meal prep breakfast, snack, and dessert!
No Bake Peanut Butter Snack
This might be my favorite snack recipe on my blog! Not kidding. Personally, before these energy bites, I always struggled to find filling snacks that were healthy. But don’t worry, problem solved!
These peanut butter oatmeal balls are easy to make with only three simple ingredients: rolled oats, creamy peanut butter, and honey. The peanut butter binds them together, the honey adds a little natural sweetness, and the oats are full of fiber and a dash of protein!
Plus, they make for the perfect meal prep breakfast, snack, and dessert. Make these peanut butter oat balls on a Sunday and enjoy them all week long! They keep wonderfully for weeks in the refrigerator and freezer.
are they gluten free?
Yes, these 3 ingredient peanut butter oatmeal balls are gluten free if you use certified gluten free rolled oats. Just look for the label at the grocery store!
make them vegan:
Make these three-ingredient peanut butter oatmeal balls vegan by using maple syrup in place of the honey. Read instructions in the recipe card below! You will need to let the oat mixture chill in the fridge for 15 – 25 minutes before rolling the balls out if you use maple syrup.
Ingredients in three ingredient peanut butter oatmeal balls
You are going to love how easy these peanut butter oatmeal balls are to make – they only require 3 basic ingredients: honey, peanut butter, and rolled oats. You certainly have all the ingredients at home already!
- Rolled Oats: For protein and fiber, add in 1 + 1/2 cups of old fashion rolled oats.
- Peanut Butter: Grab your favorite salted and creamy peanut butter to bind these 3 ingredient energy oatmeal balls together! Make sure it is really smooth because the dry stuff will not work! Check out my photos above for reference!
- Honey: This makes these 3 ingredient energy oatmeal balls perfectly sweet without any added refined sugars – it’s all-natural!
Kitchen Tools Required
To make 3 ingredient energy oatmeal bliss balls, you need to following kitchen tools:
- Large Mixing Bowl
- Spatula
- Measuring Tools: 1/4 cup, 1/3 cup, and 1/2 cup.
How To Make Peanut Butter Oatmeal Balls
These no-bake 3 ingredient peanut butter oatmeal balls come together in 5 minutes in one mixing bowl! Just add all the ingredients to the bowl, mix, and then roll out 10 to 15 golf-sized balls. They’re simply perfect for sharing with the family, meal prep as a snack, or to bring to a party!
Begin by mixing all ingredients together.
Then, using your hands or a cookie scooper, form 10 – 15 balls. Tip: You may need to wet your hands a little if the dough is super sticky.
You can enjoy your 3 ingredient peanut butter oatmeal balls immediately or store them in an airtight container in the refrigerator for 7 – 10 days or freeze for up to 3 months.
PEANUT BUTTER PROTEIN BALLS?
If you are looking for a version of these with more of a protein punch these can easily turn into Peanut Butter Protein Balls! Just substitute your favorite vanilla or peanut butter protein powder for part of the oatmeal. ¼ cup of oatmeal and ¼ cup of protein powder would work great!
You can hardly taste the protein powder and if getting more protein is important to you, this is a great way to do it! It’s way better than packaged protein snacks too.
OTHER VARIATIONS TO TRY…
- Make the 3 Ingredient Peanut Butter Oatmeal Balls gluten-free by substituting gluten-free oatmeal.
- To make this recipe vegan substitute the honey or maple syrup or agave nectar.
- Make these No Bake Bites nut-free by substituting sunflower butter!
- You can also swap out Almond Butter or Cashew Butter if those taste better to you or fit into your diet better.
- Chia seeds add some extra protein and Omega-3s naturally.
- Add flaxseed for more healthy fats and protein.
- For a more indulgent treat add some chocolate chips!
PRO TIPS:
- These bites store in the fridge well!
- To make the balls even divide the mixture into 12 portions first and then make the balls.
- Serve as a side with your lunch or as a healthy snack on the go.
Benefits of Peanut Butter
1. Weight Loss
With 180 to 210 calories per serving, calling peanut butter a diet food may seem counter intuitive. But truth be told, eating peanut butter actually suppresses hunger which leads to weight loss. It has the enviable combination of fiber (2.6 g per serving) and protein (7-8 g per serving) that keeps you feeling full for longer, so you end up eating less overall. And since there’s nothing more indulgent than licking peanut butter off a spoon, once you do – you try to stay on track after.
2. Heart Healthy
Peanut butter contains a substance called p-coumaric acid which helps in offsetting the damage done to cells associated with cardiovascular diseases. Also, peanut butter contains more unsaturated fat than saturated fat making it a fat friendly food which lowers the risk of cardiovascular and coronary heart disease.
3. Lowers Risk of Cancer
Dr. Manoj K. Ahuja, Sukhda Hospital, says, “Research shows that eating a vitamin E–rich diet lowers the risk of stomach, colon, lung, liver, and other cancers” and you guessed it – peanut butter is packed with cancer-fighting vitamin E.
4. Protects Against Alzheimer’s Disease and Other Neurodegenerative Diseases
Peanuts are one of the foods highest in niacin, and people who eat foods rich in niacin i.e. Vitamin B3 are less likely to develop Alzheimer’s disease or other memory disorders. The niacin contained within peanut butter helps in the recovery of cell damage of the brain, which provides protection against this disease. Also, the p-coumaric acid content in peanut butter helps fight the oxidative stress on the cells of the body associated with neurodegenerative diseases.
5. Prevents Gallstones
Studies have shown that consuming peanut butter in moderation can actually reduce the risk of gallstones by 25%. This is because a large percentage of gallstones are cholesterol stones, which are linked to high levels of ‘bad’ cholesterol. Peanuts have the ability of lowering LDL (bad cholesterol) and increasing ‘good’ cholesterol i.e. HDL, thereby reducing the possibility of developing gallstones.
6. Lowers Risk of Diabetes
Peanuts and peanut butter have been shown to positively affect blood sugar control and help decrease the risk of diabetes. According to a study published in the Journal of The American Medical Association, “Eating about 2 tablespoons of peanut butter at least 5 days a week can reduce the risk of developing diabetes by almost 30%, particularly Type 2 Diabetes”.
7. Promotes Strong Bones
Iron and calcium are found in abundance in peanut butter which are important for transporting oxygen in the blood and promoting healthy, strong bones. According to The Orthopedic Group, P.C, “Including healthy protein in your daily diet like peanut butter is a good option to maintain strong bones.”
Frequently Asked Questions
Can I use quick oats?
Old fashioned rolled oats are best for these energy balls; however, if you do not have them on hand, you can certainly use quick oats. The texture will be softer. Do not use steel-cut oats!
Can I use maple syrup instead of honey?
This is a common question. I highly recommend using honey since it is naturally stickier than maple syrup and helps bind these energy balls together. If you use maple syrup, you need to let the “dough” chill in the fridge for 15 – 25 minutes before rolling out the energy balls.
What is the best type of peanut butter to use?
Creamy peanut butter is best! Stay away from dry and oily ones that will not bind the oats together to form energy balls.
Can I freeze them?
Yes, you can freeze these 3 ingredient peanut butter oatmeal balls for up to 3 months. Add them to a freezer-safe sealed bag or container and store them in the freezer. When ready to enjoy, let them sit at room temperature for 15 – 20 minutes, or place in refrigerator for 1 – 2 hours.
CAN YOU FREEZE OATMEAL ENERGY BALLS?
These energy balls are freezer friendly! You can store extras in a sealed freezer-friendly container. You could even double the recipe to have more for later.
To enjoy the energy bites from the freezer, thaw overnight in the fridge.
ARE ENERGY BALLS GOOD FOR YOU?
YES! These Peanut Butter Oatmeal Energy Balls have lots of protein, good carbs, and healthy fats for a well-rounded snack. Eaten in moderation they are great on the go snack.
CAN YOU EAT RAW OATS IN ENERGY BALLS?
You might be wondering about the raw oats in these energy balls? Raw oats are fine to eat raw. When combined with the other ingredients like the peanut butter and honey they soften with the moisture from those things. They provide substance and a wonderful chewy texture to the recipe!