Mix & Match Protein Bites

Customize these protein-filled treats with a list of tasty add-ins, and then keep a stash on hand for lunch boxes, speedy breakfasts, and anytime snacking.

In the latest installment of Fountain Avenue Kids, a fabulous group of kids from my Boys & Girls Club cooking classes took over my kitchen to demonstrate one of their favorite snacks. These bites check all the boxes – high in protein and wholesome grains, easy (and fun) to make in advance, endlessly adaptable, and delicious!

Teaching cooking classes at the Boys & Girls Club of Lancaster is one of the most energizing and satisfying activities I do in the course of a week. The kids are always ready to go and full of questions and boundless enthusiasm.  

It’s worth noting that, through its various clubhouses in our community, the Boys & Girls Club has been providing a safe place for kids to spend their after-school hours since 1939. From homework help, summer camp, dinner club, art classes, and more, the daily programs and services reach nearly 2,000 young people each year. I feel truly privileged to have been involved with the Club in a variety of aspects over the course of much of my life. 

When working with the kids, I try to come up with recipes they can easily replicate at home. That means flexible recipes with familiar ingredients they will likely have on hand. 

I also like to challenge them to venture outside of their comfort zone in small ways. Sometimes, that means pairing colorful vegetables with familiar ingredients like ramen noodles and a tasty sauce that relies on pantry staples.  Or using an instant oatmeal packet to make a wholesome, protein-rich mug muffin. 

At the outset of each class, the kids are often skeptical, if not certain they will not like the recipe of the day. I always tell them they can taste it if they like and don’t have to eat anything – and that simply making the recipe all together can be fun in and of itself.

Ninety-nine times out of 100 however, the kids surprise themselves and really like what they’ve made. Oftentimes, they ask for seconds. 

It’s a great reminder that simply having exposure to a new food, with no expectations attached, can have a positive outcome. Having a hand in actually making something with that food further contributes to a sense of ownership and pride. 

Not surprisingly, when I first introduced the following recipe, there was a chorus of audible groans thanks to its inclusion of oats. “I don’t like oatmeal,” “It’s mushy,” and “YUK!” were murmured more than once. 

I mentioned that the outcome would be far different than a bowl of mushy oatmeal, that the no-bake bites taste similar to a chewy granola bar with a hint of cookie batter mixed in.

Seemingly putting faith in that description, the kids were excited to forge ahead.

The recipe allows for picking and choosing various add-ins, and who doesn’t like choices? As a group, the kids collectively opted for several wholesome additions I brought along, just in case, but expecting they’d bypass.

I marveled at how well the kids worked together to make these choices. When one didn’t like coconut, for example, she agreed when all the other kids thought it would taste good. Perhaps not surprisingly, they unanimously agreed to including mini chocolate chips over raisins!  

My standard Energy Bites recipe calls for flaxseed meal, an ingredient the kids were unlikely to have in their cupboards at home. So, I tested a batch with dried milk powder, a protein- and calcium-rich ingredient I thought the kids may have on hand.

When I asked who had dried milk powder at home, everyone raised a hand. As we all know, when ingredients for a recipe are easily accessible, we are far more likely to make it.

Happily, the milk powder test batch turned out beautifully. At the Club, I did offer the kids the option of using chocolate protein powder. They opted for the ingredient that was more familiar to them – the milk powder – although we did make subsequent batches with chocolate and vanilla protein powder.

Depending on what you have on hand, either milk powder, protein powder, flaxseed meal, or almond flour will work well in these no-bake bites. When using a flavored protein powder, do be aware that the sweetness of the bites will be more pronounced, to varying degrees based on the brand used.  

Ultimately, the kids loved the protein-rich bites, wanted to make more, and saved some to take home. And though I’ve always rolled these tasty bites into balls, the kids were clearly more creative, making various shapes, from cookies to cubes and hearts.

The kids will tell you that these bites are great for breakfast with a glass of milk, packed in a lunch box, enjoyed as an after-school snack or dessert…pretty much anytime! They are also quick to mix up with a flexible list of ingredients. 

What’s in these bites?

• Oats, either old-fashioned or quick oats, provide a foundation that is somewhere between cookie dough and a chewy granola bar.
• Peanut butter acts as a binder, while supplying filling protein and healthy fat. (Depending on allergies and preference, you may substitute another nut or seed butter, like almond, cashew, or sunflower seed butter.)
• Honey adds a little more binding power yet, along with natural sweetness.
• Dried milk supplies calcium and more protein, although there are options if you don’t have any.
• Your favorite mix-ins round out the recipe, allowing for delicious customization and use of ingredients you enjoy and have on hand.

No baking is required for these bite-sized treats, which contain filling protein, whole grains, and a blend of your favorite mix-ins. They are a fun kitchen project too!

If you make this recipe, please comment and give it a 5-star review if you enjoy. (I’m optimistic!) Your feedback is always appreciated!

Mix & Match Protein Bites

Prep Time: 15 minutes

Yield: approximately 2 dozen

Customize these protein-filled treats with a list of tasty add-ins, and then keep a stash on hand for lunch boxes, speedy breakfasts, and anytime snacking.

Print

Base ingredients:

• 1 cup (90g) uncooked oats (old-fashioned or quick cooking – both work well)
• ¾ cup (198g) creamy peanut butter* (may substitute nut or seed butter of choice)
• ⅓ cup (28g) dried milk powder (may substitute flax meal, almond flour, peanut butter powder, or protein powder**)
• ⅓ cup (106g) honey
• 1 teaspoon (5ml) vanilla extract

Mix-ins (use a combination, 2 cups total):

• Mini chocolate chips
• Finely chopped nuts like peanuts, pecans, walnuts, cashews, and/or pistachios
• Dried cranberries, raisins, or finely diced dried fruit of choice
• Crushed cookies or graham crackers
• Rice Krispies or other cereal bits (crush lightly if not very small)
• Shredded or flaked coconut, sweetened or unsweetened
• Sunflower or pumpkin seeds
• 1 tablespoon chia seeds

Instructions:

1. In a mixing bowl stir together the oats, peanut butter, dry milk, honey, and vanilla.
2. Using 2 cups total as a maximum guideline, add desired mix-ins. If using chia seeds, limit that add-in to about 1 tablespoon, and aim for no more than ~½ cup of any ingredient.
3. Use a spoon to mix all the ingredients. When it becomes difficult to mix, use your clean hands. If the mixture is a bit dry, you can add an extra spoonful of peanut butter and/or a squeeze of honey. If too sticky, sprinkle in more oats. The recipe is very flexible.
4. Using your hands or a tablespoon-size cookie scoop, portion/roll the dough into balls about the size of a super ball. Place on a wax paper or parchment-lined baking sheet. They may be eaten right away but will firm up slightly after resting for 15-20 minutes. Store in an airtight container in the refrigerator for up to 2 weeks. The balls freeze well too.

Notes:

*Does crunchy peanut butter work? We’ve tried, and all the chunks means there’s less of the creamy part, which is needed as a binder. As a result, we had to add several extra spoonfuls. If using this variety, start with about 1 cup. Conversely, you could start with 1½ cups of add-ins.

**If using a flavored protein powder in place of the dried milk powder, the flavor will be somewhat sweeter depending on the brand used. Reducing the honey in turn, however, may reduce the mixture’s ability to stick together.

For a boost of chocolate, add 3 tablespoons of cocoa powder to the base mix along with the peanut butter. This addition will also tone down the sweetness somewhat.

Tip: Peanut butter and honey tend to stick to the measuring cups, but if you lightly coat the cups with cooking spray, they will release more easily.

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Recipe adapted from my other protein bite recipes and King Arthur Flour.