Snack — Recipe 15 of 60
Pumpkin Seed & Oat Energy Balls
Small, powerful snack balls that you can make in bulk and keep in the fridge all week. No baking, no cooking, just mix and roll. Each ball delivers a concentrated hit of protein, healthy fats and slow-release energy — perfect between meals or as a pre-workout snack.
Nutrients (per serving)
- Calories
- ~210kcal
- Protein
- ~14g
- Carbs
- ~20g
- Fat
- ~9g
Ingredients
What you need
- 014 tbsp pumpkin seeds, lightly toasted
- 02100g rolled oats
- 0320g soy isolate powder
- 041 tbsp black chia seeds
- 053 tbsp peanut butter or almond butter
- 062 tbsp honey or maple syrup
- 071 tsp vanilla extract
- 081 pinch of salt
- 092–3 tbsp water to bind
- 10Extra pumpkin seeds for rolling (optional)
Instructions
How to make it
- 01
Toast pumpkin seeds in a dry pan over medium heat for 3–4 minutes until they start to pop and turn golden. Set aside to cool completely.
- 02
In a large bowl combine oats, soy isolate powder, chia seeds and salt. Mix well.
- 03
Add peanut butter, honey and vanilla extract and mix until the ingredients start to clump together.
- 04
Fold in the toasted pumpkin seeds.
- 05
Add water one tablespoon at a time, mixing between each addition, until the mixture is moist enough to roll into balls without crumbling.
- 06
Roll into balls roughly the size of a large marble, pressing firmly as you shape each one.
- 07
Optional: roll each ball in extra pumpkin seeds for an extra crunchy coating.
- 08
Place on a lined tray and refrigerate for at least 1 hour until firm.
- 09
Store in an airtight container in the fridge for up to 10 days. Makes approximately 12–14 balls.
The science
Why it's good for you
Toasting pumpkin seeds before adding them to this recipe intensifies their nutty flavor and makes their zinc and magnesium content more bioavailable. Combined with soy isolate for complete plant protein and oats for sustained energy, these balls are one of the most efficient snacks you can prepare at home. Chia seeds add omega-3 fatty acids and act as a natural binder, while peanut butter contributes healthy monounsaturated fats that slow digestion and keep hunger away. A smarter, cleaner alternative to commercial protein bars.