Once a month we’re featuring a new family-friendly dish from the Hatfields for our Kids Can Cook section. The dairy-free teen cooking star is Katherine and this week she and her mom, Sarah, have been rolling dairy-free peanut butter protein balls. Sarah has the pictures and details for us.
While school doesn’t start in our district until after Labor Day, fall activities are up and running. Band camp and cross country practice began in August, and soccer and dance won’t be far behind. Tae kwon do?
It’s year round, baby.
Besides my constant nagging about hydration and sunscreen, I am forever reminding everyone to fuel up on protein. A slice of toast with dairy-free margarine just isn’t going to get you through four hours of marching in 90 degree heat with 80 percent humidity. But I also know that you don’t necessarily want to run five miles with a homemade breakfast sandwich bouncing around in your stomach. The kids were looking for something satisfying that wouldn’t weigh them down. Something to grab and go during the brief snack breaks they are allowed.
So I went to my recipe file to dig up a favorite peanut butter recipe from my childhood. As I scanned the faded ditto machine copy (Remember those?), I was surprised to see that the recipe called for corn syrup, and a lot of it. So in addition to making this classic recipe dairy free, Katherine and I also made it lower in sugar with healthier sweetener options.
Then we had tons of fun dipping the protein balls in every coating we had in the house. I didn’t have any wheat germ on hand, but I think it would be fun to add some for that ultimate 1970’s flavor. You can also make your own peanut butter using the How to Make Peanut Butter guide at Texanerin.
Be sure to pack the protein balls in an insulated container if you are taking them to practice, and don’t forget your sunscreen!
Special Diet Notes: Peanut Butter Protein Balls
By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, optionally grain-free, optionally nut-free, optionally peanut-free, optionally vegan, plant-based, and vegetarian.
For soy-free, dairy-free peanut butter protein balls, you can swap in rice milk powder. Most coconut milk powder brands do contain dairy, but Native Forest Coconut Milk Powder is a good dairy-free option.
- 1 cup peanut butter, nut butter, or sunflower seed butter (for nut free)
- 1 cup powdered dairy-free milk (We like Better Than Milk Soy Powder,Original flavor)
- ⅓ cup honey or agave nectar (for vegan)
- ⅛ teaspoon salt (omit if the nut butter is salted)
- Gluten-free rice cereal
- Coconut flakes
- Powdered sugar
- Cocoa powder
- Dairy-free mini chocolate chips (We used Enjoy Life)
- Chopped nuts or sunflower seeds
- Ground flax seeds or wheat germ
- Add the peanut, nut or seed butter, dairy-free milk powder and honey to a medium bowl. Mix with a wooden spoon until well combined.
- Pinch off a small section of the dough and roll into a ball that's approximately 1-inch in diameter. Continue with the rest of the dough.
- Roll the balls in your desired coating, or leave plain.
- Place on waxed paper.
- Refrigerate until firm, at least 30 minutes. Refrigerate any leftovers.
11 Comments
We love this recipe. To add a good sensory touch and to make the mixing easier, we wash our hands thoroughly and do the initial mixing of the ingredients with our hands in a large bowl. Much easier to mix this way and it is fun for the kids to be involved. Fun to lick our fingers clean when we’re done mixing!
That’s fantastic! Thanks for the fun tip Sarah.
That’s a great idea!
Do you think pure maple syrup could be substituted for honey or agave? Both of those are far too high in excess fructose for our son who has fructose malabsorption.
Yes, maple syrup should work Kim.
Pingback: Nut-Free & Dairy-Free Snack List (Printable! Over 100 Options!)
These would be PERFECT for my 9 year old. He doesn’t ever have an appetite nor want to eat, and I’m constantly hounding him to get in some calories and protein. I’ve NEVER seen him turn down chocolate though, so perhaps these will be a winner 🙂
These are so, so kid friendly. Hopefully that means a win for you!
These portable peanut butter protein balls are a great snack for busy lives! Love all the different coating options you have!
I love the non-sticky magic that happens when you mix nut butters with honey. And I LOVE all these great coating ideas. What other alternative powdered milks are out there?
That’s so true! It’s a bizarre yet very cool reaction. I like the Native Forest Coconut Milk Powder. I’ve had success with Growing Naturals Brown Rice Milk Powder, but they have at least temporarily stopped producing it. I haven’t tried the other brands, but there are several. I actually think pea protein powder could work great, too, but didn’t want to add that to the notes above without testing.