These protein energy balls for kids are a quick, healthy snack option made with real food ingredients. Here are 15 kid-friendly energy ball recipes made without protein powder.
*Published May 2021. Updated Mar 2025*
Hi friends!
Let’s talk about snacks for a minute, shall we? More specifically, snacks for kids. Because lord knows my kids eat a lot of them- pretty much every 2 hours all day long, am I right?!
Protein Snacks for Kids and Toddlers
These aren’t giant snacks by any means, but they do occur multiple times per day, so I do my best to make sure they’re getting healthy protein snacks that are full of nutrients. Some of our favorites include:
- Muffins and Bars
- String cheese with crackers
- Hard-boiled eggs with fruit
- Avocado or peanut butter toast
- Smoothies or smoothie popsicles
- Veggies and crackers with hummus
- Energy balls
- Frozen yogurt tubes
- PB&J Waffles
If you need packaged snacks, check out my list of 60+ Healthy Packaged Snacks for Kids and check out my latest resource The Snack Spark for tons more ideas. You can also find several roundups of different types of snack ideas – store-specific options, gluten-free, high protein, etc by clicking the button below:
Protein Energy Balls Recipe without Protein Powder
I try to rotate through healthy protein-rich snacks to avoid burnout, but one thing I try to always have on hand in the freezer is energy balls. My oldest absolutely loves my Lemon Energy Balls and the younger two are fans of my no-bake mint chocolate version (i make them without the crushed peppermint when it’s not Christmas time!)
Importance of Protein for Kids
When I look for protein balls for kids, I look for recipes without protein powder.
While protein is support important for growth, energy levels, development and more, many parents are surprised by how little food it takes to meet the daily protein requirements for kids so there’s usually no need for extra protein powder. Here’s a great post about how much protein your child needs (with visuals).
Best Protein Sources for Kid-Friendly Protein Energy Balls
Even without protein powder, these recipes are nutrient-dense and full of protein thanks to ingredients like nuts, pumpkin seeds, chia seeds, ground flax, oats and more.
Most nut and seed butters have anywhere from 5-8 grams of protein per ounce. You can consider standard options like peanut or almond butter, get more adventerous with cashew or walnut butter or look into nut-free options like sunflower seed or pumpkin seed butter.
Protein balls for kids make a great snack. I love that you can prep a big batch ahead of time and store them in the freezer for a quick and easy snack time. I rounded up a few recipes for you to try!
Protein Energy Balls for Kids
I love them because it’s so easy to make a batch ahead of time and pop them in the freezer and just pull them out whenever we need a quick snack. Since we eat them so frequently, it’s always nice to have options for different flavors/ingredients so I put together a list – it’s a mix of oatmeal balls for toddlers, protein balls without peanut butter and more!
Note that while a lot of energy balls are made with protein powder, for this roundup, I chose only recipes that do not include protein powder. I don’t use protein powder a ton although I do add it to my smoothies and to make my No Bake Protein Bars), but I don’t feel it’s something most young kids need.
Healthy Toddler Protein Energy Balls
Here are some ideas for quick, no-bake, protein-rich energy balls perfect for busy parents!
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My Go-To Energy Ball Recipe
My Go-To Energy Ball Recipe is perfect for kids, nursing moms, athletes and anyone looking for a healthy snack. They’re full of fiber, protein, and healthy fats and easy to prep ahead of time to keep your freezer stocked.
Cherry Energy Balls
Just 5 ingredients and 10 minutes and you can have a batch of these energy balls on hand for quick snacks.
Apple Cinnamon Cookie Energy Bites
Made with oats, almond butter and fresh apples, these will quickly become a Fall favorite.
PB & J Swirl Energy Bites
A fun twist on a peanut butter and jelly sandwich, these energy bites swirl two classic flavors together for goodness in every bite
Protein Rich No Cook Energy Bites Recipes For Kids
If your kiddos love dessert, energy balls can be a great sweet treat after dinner. There are lots of recipes out there modeled after classic desserts but these no cook versions are super quick and easy!
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Strawberry Cheesecake Energy Bites
This recipe uses dried strawberries, cashews and nutritional yeast for flavorful dairy-free energy balls.
No Bake Carrot Cake Energy Bites
These energy bites taste just like your favorite carrot cake. A kid-friendly snack everyone will love!
Chocolate Brownie No Bake Energy Balls
Made with a mix of walnuts and almonds, plus dates and cocoa powder, these will satisfy any chocolate craving!
Key Lime Pie Energy Bites
If you’re looking for a tropical treat, these energy bites can’t be beat! Lots of key lime juice and zest give these tons of flavor.
Healthy Kids Protein Energy Balls Recipes
The best part about energy bites is that there are endless flavor combinations out there. If you haven’t found one your kiddos love yet, keep trying!!
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No-Bake Peppermint Chocolate Bites
These No-Bake Peppermint Chocolate Bites are simple, healthy and ready in minutes. This gluten-free recipe would make a great addition to your holiday cookie tray!
Lemon Energy Balls
Bursting with citrus flavor, these Lemon Energy balls make the perfect snack. Made with just 5 ingredients, they’re gluten-free, paleo-friendly and perfect for stashing in the fridge or freezer!
Dark Chocolate Blueberry Energy Bites
The perfect combination of sweet dried blueberries, dark chocolate and whole grains!
Dark Chocolate Coconut Almond Butter Energy Bites
Everyone loves the coconut and dark chocolate combo! Add in some almond butter and you’ve got an irresistible treat!
So if you need me, I’ll be in the kitchen working my way through this list with my kitchen assistants. Which should we try first?!
Protein Energy Balls FAQs
Are protein balls safe for toddlers and young children?
Although they are soft and easy to chew, these could be a choking hazard for younger children due to their shape. Try using nut butter instead of chopped nuts and small additions like hemp/flax or chia seeds to avoid choking hazards.
You can also press the mixture into an 8×8 or 9×9 pan and then cut into bars which can be broken or cut into small bite-sized pieces vs rolling into balls.
What is the best way to store homemade energy balls for freshness?
I like to store mine in the freezer but they can also be stored in an air-tight container in the fridge. They will be fine at room temperature for several hours if you want to pack for a snack but for longer periods of time they should be kept in the fridge or freezer.
What are the healthiest sweeteners to use in energy balls for kids?
Dates are my favorite because they have no added sugar. They also add fiber and other nutrients and their sticky texture helps the balls stay together while also adding natural sweetness.
Can I freezer protein energy balls for later?
Absolutely! Just transfer to a freezer-safe container and store up to 3 months. You can eat them straight from the freezer as well. No need to thaw first!
Can I make energy balls with vegan protein sources?
Lots of energy balls are made with ingredients that are naturally gluten-free. Often, recipes that use oats also use honey which is not vegan, so I would look for date-based energy ball recipes with lots of nuts and seeds which are naturally vegan!
How can I add veggies to energy balls for kids?
Shredded carrots make a great addition to energy balls. Feel free to experiment with other shredded veggies as well, just keep in mind veggies like zucchini will add extra moisture.
Are protein-rich energy balls good for kids before or after sports?
Yes! Oat based options can be higher in carbs and great for a pre-workout snack while higher-protein options can help with muscle recovery after practice.
Kids Energy Balls
Nut-Free Energy Balls
How can I make protein-rich energy balls without nuts?
Need nut-free options for school? Look for recipes that use oats, ground flax, pumpkin seeds, chia, hemp and seed butters like sunflower seed or pumpkin seed butter. Here are a few options:
Energy balls make a great addition to school lunch boxes. If you need more lunch-packing ideas, check out my resource: A Month of Easy Packed Lunches for Kids.
Enjoy!
–Lindsay–