These basic energy balls are a simple, no-bake snack teen athletes can enjoy before, during, or after their hockey games and practices. These Energy Balls can be made dairy-free and gluten-free.
Teen and adolescent hockey players need to eat a lot. Like a lot, A LOT! As a parent, it can feel like a never-ending job trying to keep them fed. These basic energy balls are the perfect, no-bake snack. In just a few minutes, with less than 10 simple pantry ingredients, you can whip these up.
Energy balls can be packed in school lunches (if nuts are allowed!), taken on tournament road trips, or eaten as a pre-game snack, during intermission, as a post-game recovery snack, or at any other time they might need a nutritious snack.
I call them basic energy balls because you can use this recipe as a base and make them your own. This is just a basic starting point.
I’m personally dairy-free, so I use dairy-free chocolate chips. You don’t have to. If your kid has a peanut allergy, you can swap in a seed butter like sunflower or pumpkin butter. Don’t like coconut? Leave it out. Ran out of milled flaxseed, but have a container of hemp hearts in your pantry? Use those instead!
Ingredients
The ingredients for these basic energy balls are really simple. You’ll need:
Quick oats: Use quick oats for these, so they soften when mixed with the wet ingredients. If you need this recipe to be gluten-free, use certified gluten-free oats.
Shredded coconut: I recommend using unsweetened coconut, since the honey and chocolate chips add plenty of sweetness. Use what works for you. If you don’t like coconut or have an allergy, you can leave the coconut out. You may need to add more oats, flaxseed, or chia seeds to help bind everything together if the dough isn’t clumping together when you mix it.
Peanut butter: I have only tested this recipe with all-natural peanut butter, since that’s what we use at home. If you have a nut allergy or want to make these school-safe, you can use a seed butter alternative, such as sunflower or pumpkin seed butter.
Milled flaxseed: I use milled flaxseed in these basic energy balls because it’s rich in fibre and plant-based omega-3 fatty acids. On the other hand, whole flaxseed passes through the digestive system undigested, so you don’t get the same benefits. Regular consumption of flaxseed can improve heart health, blood sugar control, and digestive health.
Chocolate chips: Any chocolate chip will work here. I’m allergic to milk, so I either use Enjoy Life chocolate chips or dark chocolate chips that don’t contain dairy.
Raw honey: Raw (or unpasteurized) honey has many health benefits, which is why it’s the only type of honey I buy. For these basic energy balls, the honey should be liquid. If your honey has crystallized, soak the jar in warm water to gently melt it. Heating the honey will cook it and remove its raw properties. The stickiness of the honey is what helps bind all the ingredients together. I wouldn’t recommend using another sweetener. Pure maple syrup may work in a smaller quantity, but I haven’t tested it.
Chia seeds: Chia seeds are another source of healthy fats and soluble dietary fibre. I add chia seeds to energy balls to boost their nutritional content and increase their calorie count. You can use whole or ground chia seeds. Ground chia seeds may offer slightly more nutritional benefits than whole chia seeds, but whole chia seeds will still digest pretty easily.
Vanilla extract: Let me be real with you… Omitting it won’t ruin the energy balls, but adding it will give them a more complex flavour. Do what you will with this information. If you don’t have vanilla extract, leave it out. I prefer to use pure vanilla extract, but you can use artificial/imitation vanilla if that’s what you have.
Step-by-Step Instructions
Energy balls are generally super easy to make. Especially when it’s a basic one-bowl recipe, like this one. All you need to do is add all the ingredients to a large mixing bowl and mix until everything is well combined and forms a stiff dough that can be shaped and rolled. You can use a spoon, but I find it easier to just get in there with my hands, especially since I use my hands to form the energy balls anyway.
Once all the ingredients are combined, take a bite-sized piece (about a spoonful) into your hands. Squeeze and roll the dough into a ball. Place it on a plate. Repeat until you’ve used all the dough. You might make 12-15 energy balls, depending on how big you make them.
Once you’ve made all the energy balls, refrigerate them for at least 30 minutes. This will help them bind together better. Store them in an air-tight container in the fridge for up to 10 days, or in the freezer for up to six months.
Recipe faq
I don’t like coconut. Can I leave it out? Yes. You may need to add more oats, flaxseed, or chia seeds to help bind everything together if the dough isn’t sticking together during mixing.
Can I make these dairy-free? Yes, absolutely! Use dairy-free chocolate chips.
Can I make these gluten-free? Yes. All of the ingredients in these basic energy balls are naturally gluten-free. You can also choose to use certified gluten-free products.
Can these energy balls be made without peanut butter? Yes. Use a seed butter alternative, such as sunflower or pumpkin seed butter.
Basic Energy Balls (No-Bake Oatmeal Chocolate Chip)
Equipment
- 1 Large mixing bowl
- Measuring spoons
- Measuring cups
Ingredients
- 1 cup quick oats
- 2/3 cup shredded coconut unsweetened
- 1/2 cup all-natural peanut butter
- 1/2 cup milled flaxseed
- 1/2 cup chocolate chips
- 1/3 cup raw honey
- 1 tbsp chia seeds
- 1 tsp pure vanilla extract
Instructions
- Add all of the ingredients to a large mixing bowl.
- With your hands, mix all the ingredients together until well combined and clumping together.
- Scoop out a bite-sized portion and roll into a ball. Place on a plate. Repeat until all the dough has been used.
- Refrigerate for 30 minutes before eating.
- Keep refrigerated. Eat within 10 days.
