Pumpkin Spice Energy Balls (low sugar – no bake)

Jessica Penner, RDDessert, Recipes, Snack2 Comments

energy balls pumpkin spice

These energy balls are a convenient snack that provide a good balance of complex carbs, healthy fats, and filling protein! They’re low sugar and super easy to make: no food processor or baking required!

energy balls

why these energy balls are a smart choice

Most of the energy ball recipes I’ve seen and tasted have been UBER sweet. There’s energy balls, and then there’s sugar balls. You might as well snack on candy!

So I set out to create a tasty treat that with just enough sweetness… an energy ball that gets its energy from more than just sugar.

It was a huge success! Each one of these energy balls contains less than 1.5g of added sugar! This translates to about 4-6 calories of added sugar. If you ate 3 energy balls it would be about 15 calories from added sugar.

The World Health Organization recommends consuming less than 10% of your day’s total energy as added sugar. If you consume 2000 calories a day, a satisfying snack of three energy balls would only equal 8% of your recommended added sugar intake for the day! 

The “energy” from these bites is found in the complex carbohydrates in the oats, the protein in the whey, and the healthy fat in the ___ (peanut/nut/seed)butter. As an added bonus, the oats and flax provide some fibre to help with regularity, gut health, and healthy cholesterol levels! 

learn how to make these no-bake energy balls (60 seconds):

 

If you make this recipe, please let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations!

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energy balls

pumpkin spice energy balls (low sugar)


  • Author: Jessica Penner, RD
  • Yield: 18-20 energy balls

Description

A sweet ‘n spicy treat perfect for an afternoon pick me up!


Ingredients

  • 1 cup oats
  • ⅓ cup peanut butter
  • 2 tbsp maple syrup
  • 2 tbsp ground flax
  • 2 tbsp whey isolate (optional)
  • 3 tbsp pumpkin seeds (pepitas)
  • ½ tsp cinnamon
  • pinch ginger
  • pinch nutmeg
  • pinch ground cloves

Instructions

By hand:

  • Add all ingredients (except the water) to a bowl and stir to combine.
  • Using a small cookie scoop, scoop out and form into a ball. Don’t try to squish the dough too hard with your hands. The recipe is light on the sticky syrup so you need to gently coax them into a ball shape. Now is not the time to be a perfectionist in making the spheres! 
  • Add water, 1 tsp at a time, if the mixture is too crumbly to stick together at all. 
  • Allow to firm up in the fridge. 

With food processor:

  • Measure the oats into the food processor and turn on high. Process until oats are nearly a flour consistency.
  • Add the rest of ingredients to a bowl (except the water) and stir to combine.
  • Using a small cookie scoop, scoop out and form into a ball. Don’t try to squish the dough too hard with your hands. The recipe is light on the sticky syrup so you need to gently coax them into a ball shape. Now is not the time to be a perfectionist in making the spheres! 
  • Add water, 1 tsp at a time, if the mixture is too crumbly to stick together at all. 
  • Allow to firm up in the fridge. 

Notes

*Adding 2 tbsp of whey isolate will add 0.5g protein to each energy ball.

If you enjoyed this recipe, check out these other energy ball flavours!

Energy ball mix 'n match recipe (low sugar, no bake)

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2 Comments on “Pumpkin Spice Energy Balls (low sugar – no bake)”

  1. I made the pumpkin spice using almond butter and they’re really good! I’d be interested in the nutrition information for all of them. If it is listed, I’m not looking in the right spot.

    1. Hi Claudine. I’m so glad you enjoyed them! I didn’t end up calculating the nutrition info for all the recipes.

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