FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Protein Balls Recipe
• Ingredients & Substitutions
• How To Make Peanut Butter Protein Balls
• Recipe Variations
• Storage Instructions
• More Protein Recipes
• Recommended Tools
• Peanut Butter Protein Balls Recipe card
• Recipe Reviews

I’m a big fan of sneaking protein into sweet treats, from protein mug cakes to protein donuts and even protein pancakes , and this peanut butter protein balls recipe is on regular rotation at my house. It makes a filling, sweet snack with all the right textures — smooth and crunchy in every bite!

These no bake protein balls are made with just a few basic ingredients and are the ultimate treat for peanut butter lovers. It’s like a cross between peanut butter cookies and peanut butter fudge, in portable ball form. Make a batch to have on hand for healthy snacking when a craving strikes!

Why You’ll Love This Protein Balls Recipe

• Sweet peanut butter flavor
• Soft inside (similar to peanut butter fudge !) with crunchy outside
• Just 5 ingredients
• Easy no bake recipe
• Naturally keto, gluten-free, sugar-free, and packed with healthy fats
• Awesome as a post-workout snack, dessert, and even as fat bombs

Ingredients & Substitutions

Here I explain the best ingredients for protein peanut butter balls, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Peanut Butter – It’s important to use a thick peanut butter like this one — NOT a runny one! Also, use a salted peanut butter, or add 1/8 to 1/4 teaspoon salt if yours is unsalted.
• Collagen Protein Powder – Look for a high quality collagen that is unflavored, like this one . Other unsweetened protein powders are also fine to use. You could also use a plant-based protein powder if you prefer a vegan option.
• Sweetener – I use Besti Powdered Monk Fruit Allulose Blend , which works best in this recipe because it gives the balls sweet flavor without any aftertaste and dissolves well without making them gritty. Other powdered sweeteners can work — see my sugar substitute guide for different types. Keep in mind that you may need to reduce the sweetener if you don’t use Besti, because it dissolves into the peanut butter more than other sweeteners would. Powdered sugar works as well, but is not a healthy option that I’d recommend. Avoid liquid sweeteners, like honey or maple syrup, as they would make the mixture too runny.
• Vanilla – Use a high quality vanilla extract to bring out the sweetness in these no bake peanut butter protein balls.
• Peanuts – We’re rolling these protein bites in chopped peanuts to make them easier to handle and to add crunch. Give them a good chop in the food processor or with a sharp knife. You can also try other nuts and seeds like chia seeds, hemp seeds, walnuts, or cashews.

How To Make Peanut Butter Protein Balls

This section shows how to make protein balls with peanut butter, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the dough. Combine peanut butter, collagen powder, Besti Monk Fruit Allulose Blend, and vanilla in a powerful blender or food processor . Process until uniform, scraping down the sides as necessary.

TIP: If the mixture is too runny, you can add more sweetener and protein powder in equal amounts.

The consistency of the mixture will vary depending on how thick your peanut butter is. You want the mixture to be dense, but not so dry that it can’t be pressed together.

1. Freeze. Put dough in the freezer until it’s firmer and less sticky.
2. Roll. Use a small cookie scoop to scoop out balls of dough and then roll in your hands.

TIP: Use cold hands to make the rolling process easier.

You can do this by washing your hands with cold water.

1. Coat. Roll the formed balls into chopped peanuts to coat. Place the homemade protein balls on a baking sheet after rolling each one.
2. Enjoy or chill. You can enjoy this peanut butter treat right away, but for a firmer texture, refrigerate for 20 minutes.

Recipe Variations

The base recipe for peanut buttter protein balls needs just 5 ingredients, but you can easily customize them with different add-ins:

• Chocolate Chip – My favorite to use are these sugar-free dark chocolate chips . You can roll them on the outside instead of chopped peanuts, or stir them into the peanut butter mixture.
• Peanut-Free – If you have a peanut allergy or don’t like them, you can swap the peanut butter with almond butter or sunflower seed butter and the peanuts for almonds (or any other low carb nuts). Most nut butters are more runny, so you’ll need to add more sweetener and protein powder to make the mixture firm enough.
• Chocolate – Replace 1-2 tablespoons of the collagen powder with cocoa powder .
• Coconut – Roll these homemade balls in unsweetened coconut flakes instead of (or in addition to) the chopped peanuts.
• Cinnamon – Add 1/2 teaspoon of cinnamon to the peanut butter mixture as a starting point and adjust to taste.
• Dried Fruit – You can fold in dried cranberries or raisins, just keep in mind that these will increase the sugar content.

Storage Instructions

• Store: Keep the balls in an airtight container in the refrigerator for up to 7 days.
• Freeze: You can freeze no bake protein balls for 3-4 months. Arrange them on a parchment paper lined sheet pan in a single layer and freeze until solid, then transfer to a freezer bag. They will be firmer out of the freezer, if you prefer that texture.

More Protein Recipes

Protein Muffins

Protein Ice Cream

Protein Waffles

Bliss Balls

Recommended Tools

• Food Processor – You’ll need one to get the best consistency for this protein ball recipe!
• Small Cookie Scoop – This one partitions out the PB ball mixture perfectly.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 cup Peanut butter (salted, sugar-free, thick & creamy, not runny) ▢
• 3/4 cup Collagen protein powder ▢
• 3/4 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 2 tsp Vanilla extract ▢
• 1/2 cup Peanuts (chopped) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Combine the peanut butter, protein powder, sweetener, and vanilla in a powerful blender or food processor . Process until uniform, scraping down the sides as necessary. The mixture should be very dense, but able to be pressed together. If it’s too thin, you can add more protein powder and/or sweetener to taste.
2. Freeze the dough for about 20 minutes to make the mixture firmer and less sticky.
3. Use a small cookie scoop (or a spoon) to grab balls of dough. Roll into balls, preferably using cold hands (wash them with cold water first).
4. Roll protein balls in chopped peanuts to coat the outside. You can enjoy them right away, or refrigerate for 20 minutes to make them firmer. Keep refrigerated.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 peanut butter ball

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Peanut Butter Protein Balls

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Peanut Butter Protein Balls

You’ll love this no bake peanut butter protein balls recipe! They are crunchy on the outside, fudgy inside, and need just 5 ingredients.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/keto-low-carb-peanut-butter-protein-balls-recipe/

Ingredients

• 1 cup Peanut butter (salted, sugar-free, thick & creamy, not runny)
• 3/4 cup Collagen protein powder
• 3/4 cup Besti Powdered Monk Fruit Allulose Blend
• 2 tsp Vanilla extract
• 1/2 cup Peanuts (chopped)

Instructions

1. Combine the peanut butter, protein powder, sweetener, and vanilla in a powerful blender or food processor . Process until uniform, scraping down the sides as necessary. The mixture should be very dense, but able to be pressed together. If it’s too thin, you can add more protein powder and/or sweetener to taste.
2. Freeze the dough for about 20 minutes to make the mixture firmer and less sticky.
3. Use a small cookie scoop (or a spoon) to grab balls of dough. Roll into balls, preferably using cold hands (wash them with cold water first).
4. Roll protein balls in chopped peanuts to coat the outside. You can enjoy them right away, or refrigerate for 20 minutes to make them firmer. Keep refrigerated.

Maya’s Recipe Notes

Serving size: 1 peanut butter ball

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)