Honey Peanut Powder Protein Balls
A quick, make-ahead morning snack using peanut butter powder and honey as a smart binder to deliver satisfying protein without heavy oils. These sweet, dense bites are packed with fiber and protein to keep your morning energy steady.
Prep
10 min
Cook
0 min
Total
40 min
Makes
3 servings
Created together. Shared with you.
Made by Katie + Lila
Katie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Whisk the peanut butter powder with 4…
- 01
Whisk the peanut butter powder with 4…
In a small bowl, whisk the peanut butter powder with 4 tbsp (60ml) of warm water until a smooth, thick spread forms.
Look for: a smooth, thick spread forms
Tap card to mark done - 02
Combine the rolled oats
In a large mixing bowl, combine the rolled oats, protein powder, and chia seeds until evenly distributed.
Look for: evenly distributed
Tap card to mark done - 03
Add the prepared peanut butter powder paste…
Add the prepared peanut butter powder paste and honey to the dry ingredients, stirring vigorously until a thick, uniform dough forms.
Look for: a thick, uniform dough forms
Tap card to mark done - 04
Gently fold in the dark chocolate chips…
Gently fold in the dark chocolate chips until they are evenly scattered throughout the mixture.
Look for: they are evenly scattered throughout the mixture
Tap card to mark done - 05
Use a spoon to portion the dough…
Use a spoon to portion the dough and roll it between your palms into 12 even, compact balls, each about 1 inch (2.5cm) in size.
Tap card to mark done - 06
Place the balls on a plate or…
Place the balls on a plate or tray lined with parchment paper and refrigerate for 30 minutes to set before eating or storing.
Allow: 30 minutes
Tap card to mark done - 07
Store remaining balls in an airtight container…
Store remaining balls in an airtight container in the refrigerator for up to 1 week.
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