These Beanut Butter Energy Balls are a soft, no-bake toddler snack made with peanut butter, Medjool dates, rolled oats and of course the star ingredient - white beans! Everything is blended in the food processor making an easy, fun, kid-friendly snack to keep in the fridge or freezer for busy days.
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As a dietitian and mom, I love having snacks that I can whip up quickly, especially for that after-school time. Blending white beans into a classic peanut butter energy ball is such an easy way to add a little protein and fibre, making them a great balanced snack.
Why You'll Love These Beanut Butter Energy Balls
- Made in the food processor: Everything except the chocolate chips is blended together, so there is no baking and very little cleanup.
- Beans blended right in: White beans have a mild flavour and a creamy texture, so they blend smoothly into the peanut butter and dates while adding plant-based protein, fibre and some iron.
- Sweetened with dates: Medjool dates give these balls their soft texture and a little natural sweetness.
- Soft and easy to chew: The texture is soft, not crunchy, and the balls can be flattened or broken into smaller pieces for younger toddlers.
- Great for prepping ahead: Keep a batch in the fridge for the week or in the freezer for an easy grab-and-go snack.
The name comes from the beanut butter trend made popular by Chris Sanford (@chrissandford.fit on Instagram), who blends peanut butter with a tin of beans. This fibre maxxing trend is definitely one I can get behind as a dietitian!
These beanut butter energy balls do contain peanuts, which are a common allergen and one that is often not allowed in daycares and schools. So if you are thinking about packing these in your child's lunchbox, be sure to check your child's daycare or school allergy policy ahead of time!
For more snack ideas, check out my list of Healthy Toddler Snacks: 25+ Daycare & Preschool Ideas!
Ingredients for Beanut Butter Energy Balls
These energy balls are made with simple pantry ingredients. Here is what you need for these easy kid-friendly energy balls.
- Medjool dates - sweeten the energy balls and act as the glue that holds them together. Make sure the pits are removed before they go into the food processor!
- Rolled oats - add a soft, chewy texture and some fibre, and help absorb moisture so the dough is easy to roll.
- Smooth natural peanut butter - gives the balls their peanut butter flavour, along with protein and healthy fats. Smooth works best for a soft, even texture.
- White beans - canned white beans (canned Cannellini or canned Great Northern beans), drained and rinsed. They blend in smoothly, keep the balls soft and add plant-based protein, fibre and some iron.
- Vanilla - rounds out the flavour and brings out the sweetness of the dates.
- Chocolate chips - stirred in at the end for a little chocolate in every bite. Mini chocolate chips are a great option for smaller bites.
I love finding ways to incorporate more beans. They are so versatile and a great way to boost fibre, iron, and plant-based protein. For more bean recipes, try this White Bean Mac & Cheese or these Black Bean Brownie Cookies! I also like to continue offering beans whole at meals too, so that little ones can get to know them in different forms.
See recipe card for quantities.
How to Make Beanut Butter Energy Balls
These come together in one food processor, with no baking needed. The only waiting is the 20 minutes they spend in the fridge to firm up. Perfect when you need a toddler snack fast!
Add the dates, oats, peanut butter, white beans, and vanilla to a food processor. Everything goes in except the chocolate chips!
Blend until the mixture is smooth and comes together into a soft, sticky dough. Stop and scrape down the sides if needed.
I find this works best in a food processor, but you could also use a good blender with a tamper. Just know that this dough is thick! Even with the food processor, I had to help move the dough around a few times.
Add the chocolate chips and stir them in with a spoon or spatula so they stay whole.
Scoop 1 tablespoon of dough at a time and roll it into a ball. Place the balls on a plate or in a container and chill in the fridge for 20 minutes to firm up.
Hint: It can be a bit tricky to stir the chocolate chips directly in a small food processor. You can also mix them in as you roll them into balls.
Substitutions
Here are a few simple swaps if you need to work with what you have:
- White beans - cannellini, navy and great northern beans all work, as they are mild and creamy.
- Peanut butter - smooth almond butter works well in place of peanut butter. For a nut-free version, sunflower seed butter is an option, though I find the flavour isn't quite as good.
- Chocolate chips - use mini chocolate chips for smaller bites, or leave them out altogether.
- Oats - for a gluten-free version, use certified gluten-free oats.
Variations
This is a great base recipe that can easily be tweaked. For some extra fibre and healthy fats, add ¼ cup of ground flax or hemp hearts to the food processor with the other ingredients. You can also roll the finished balls in unsweetened shredded coconut, or add a pinch of cinnamon to the dough.
If your kids love energy balls, try my nut-free Apricot & White Chocolate Tahini Energy Balls or these Strawberry Funfetti Energy Bites. For another recipe that blends legumes into a kid-friendly snack, these Peanut Butter Banana Chickpea Muffins are a great option!
Equipment
- Food processor
- Tablespoon or small cookie scoop
- Plate or baking sheet
- Airtight container for storing
Storage
Store the Beanut Butter Energy Balls in an airtight container in the fridge for up to 4 days. They are also great for the freezer! Place them in a single layer on a tray until firm, then transfer them to a freezer-safe container or bag for up to 3 months. Let them thaw in the fridge, or on the counter for a few minutes, before serving.
Toddler Tip
This is a great recipe for little helpers! Toddlers can add the ingredients to the food processor, press the button with your help and roll the dough into balls. Rolling is great practice for little hands, and kids are often more interested in trying something they helped make.
I know it can be tempting to try and "sneak" the beans in, but letting your little one see the beans get added to the recipe helps keep things transparent and helps build trust around food.
FAQ
White beans have a very mild flavour, so the peanut butter, dates and vanilla are what come through. The beans mostly add a soft, creamy texture. Rinsing the canned beans well before blending helps keep the flavour neutral.
Cannellini, navy and great northern beans all work well, as they are mild and creamy. Use canned beans that have been drained and rinsed, and give them a quick pat dry so the dough doesn't get too wet.
Yes, with a few simple adjustments. For younger toddlers, flatten the balls into small discs or break them into smaller pieces, and use mini chocolate chips. Note that these contain peanut, which is a common allergen. Since these are homemade, texture can vary, so always check the texture before serving.
Yes! Freeze them in a single layer on a tray, then transfer them to a freezer-safe container for up to 3 months. Let them thaw in the fridge, or on the counter for a few minutes, before serving, as they are quite firm straight from the freezer.
Recipe
Beanut Butter Energy Balls (No-Bake Peanut Butter Energy Balls)
Equipment
- Food processor
Ingredients
- 1 cup Medjool dates pitted
- ½ cup rolled oats
- ½ cup smooth natural peanut butter
- ½ cup white beans canned, drained and rinsed
- 2 teaspoon vanilla extract
- ¼ cup chocolate chips
Instructions
- Add the dates, oats, peanut butter, white beans and vanilla to a food processor. Blend until the mixture is smooth and comes together into a soft, sticky dough.
- Stir in the chocolate chips with a spoon or spatula.
- Scoop 1 tablespoon of dough at a time and roll it into a ball.
- Chill the balls in the fridge for 20 minutes to firm up.
Notes
Nutrition
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