No-Bake Savory Protein Balls

Looking for a quick and filling snack that actually keeps you going? I’ve been there – especially during those busy afternoons when lunch feels like ages ago and dinner’s still hours away. That’s when these savory protein balls come to the rescue. I started making them last year when I needed something more substantial than my usual handful of nuts or crackers.

These little protein-packed bites have become my go-to snack, and I love how easy they are to make ahead. I usually whip up a batch on Sunday evenings while I’m meal prepping for the week. Just a few minutes of mixing, rolling, and they’re done – no baking required. Plus, my kids grab them straight from the fridge when they need a quick energy boost after school.

Whether you’re looking for a post-workout snack, an afternoon pick-me-up, or just want something satisfying to munch on, these protein balls hit the spot. They’re savory instead of sweet, which is a nice change from the usual protein ball recipes you might find.

What Kind of Cannellini Beans Should I Use?

For protein balls, you can use either canned or dried cannellini beans – though canned beans will save you lots of prep time. If you’re going with canned beans, make sure to drain and rinse them well to remove any excess sodium and that slightly metallic taste that can come from the can. If you decide to cook dried beans from scratch, soak them overnight and cook until they’re really tender – you want them soft enough to mash easily. Just keep in mind that one 15-ounce can of cannellini beans equals about 1.5 cups of cooked beans, which is pretty close to what you’ll need for this recipe. Whatever you choose, just make sure your beans are well-drained to avoid making your protein balls too wet.

Options for Substitutions

These protein balls are pretty adaptable and you can try several substitutions:

• Cannellini beans: You can swap cannellini beans with any white beans like navy beans or great northern beans. Chickpeas work great too, though they might give a slightly different texture.
• Tahini: No tahini? Try natural almond or peanut butter instead. Just keep in mind this will change the flavor profile a bit, but will still help bind the balls together.
• Fresh parsley: Fresh cilantro works well here, or you can use dried parsley (use 1 tablespoon instead of a handful). Fresh mint is another nice option.
• Thai lemongrass paste: If you can’t find lemongrass paste, try 2 teaspoons of grated lemon zest plus 1/4 teaspoon of ginger, or 1 tablespoon of fresh minced lemongrass.
• Oats: Quick oats or rolled oats both work fine. You could also use quinoa flakes or ground nuts if you need a gluten-free option.
• Sesame seeds: Feel free to use all white or all black sesame seeds. Hemp seeds or poppy seeds make good alternatives too.

Watch Out for These Mistakes While Making

The biggest challenge when making protein balls is getting the right consistency – if your mixture is too wet, you’ll end up with a sticky mess that won’t hold its shape, so be sure to drain and rinse your cannellini beans thoroughly, then pat them dry with paper towels.

Another common mistake is under-processing the mixture – pulse the ingredients until they form a uniform paste that holds together when pressed, but don’t overdo it or the oats will become too fine and lose their binding properties.

The rolling process can get messy, so keep your hands slightly damp (not wet) while shaping the balls, and chill the mixture for 15-20 minutes if it becomes too soft to work with.

For the best coating coverage, roll the balls in sesame seeds right after shaping them, when the surface is still slightly tacky enough for the seeds to stick properly.

What to Serve With Protein Balls?

These savory protein balls make a great snack or light meal when paired with the right accompaniments. A simple cucumber and carrot platter with hummus makes a perfect match, giving you a fresh crunch alongside the protein-packed balls. For a more filling option, try serving them over a bed of mixed greens with a light lemon-olive oil dressing, or tuck them into warm pita bread with some crisp lettuce and tzatziki sauce. They also work really well as part of a Mediterranean-style mezze platter with olives, feta cheese, and roasted red peppers.

Storage Instructions

Keep Fresh: These protein balls stay fresh in an airtight container in the fridge for up to 5 days. I like to place them in a single layer to maintain their shape, but you can stack them with parchment paper between layers if needed.

Freeze: Want to make a bigger batch? These savory bites freeze really well! Just pop them in a freezer-safe container, and they’ll keep for up to 3 months. I often make a double batch and freeze half for quick snacks later.

Thaw: When you’re ready to enjoy your frozen protein balls, just transfer them to the fridge the night before. They’ll be perfectly thawed and ready to eat by morning. You can enjoy them cold straight from the fridge, or let them sit at room temperature for about 15 minutes if you prefer.

Preparation Time	10-15 minutes
Cooking Time	15-20 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 30-35 g
• Fat: 40-50 g
• Carbohydrates: 90-100 g

Ingredients

• 2.1 oz oats (quick-cooking or old-fashioned)
• 1 handful fresh parsley (finely chopped for even distribution)
• 6 tbsp mixed sesame seeds
• 8.5 oz cannellini beans
• 2 tsp lemongrass paste
• 2.1 oz tahini

Step 1: Preheat the Oven (If Baking)

If you intend to bake the snack balls, start by preheating your oven to 200 degrees Celsius (approximately 390 degrees Fahrenheit) using top and bottom heat.

This step ensures that the oven is ready for baking once the snack balls are prepared.

Step 2: Blend the Ingredients

In a high-speed blender or food processor, combine all the ingredients: white beans, tahini, parsley, lemongrass Thai paste, oat flakes, and sesame seeds.

Blend the mixture until well mixed and smooth, ensuring all the components are evenly combined for a uniform texture.

Step 3: Form the Snack Balls

Once the mixture is well blended, take small amounts and roll them into small, bite-sized balls.

Make sure they are compact enough to hold their shape.

Step 4: Choose Your Cooking Method

Option 1: For a no-cook option, roll the snack balls in a coating of sesame seeds and place them in the refrigerator.

Chill until you are ready to serve or take them with you as a convenient snack.

Option 2: For a baked option, arrange the balls on a baking sheet and bake them in the preheated oven for about 20 minutes, or until they become golden brown.

Baking adds a slightly crispy texture to the exterior while keeping the inside soft.

Step 5: Serve and Enjoy

If you baked the snack balls, serve them warm with a side of beetroot dressing or cashew yogurt dressing as a delightful dip.

Whether chilled or baked, these snack balls are a tasty treat that can be enjoyed as a snack or appetizer.