BANANA OAT ENERGY BALL
Banana Oat Energy Ball is a naturally sweet and satisfying snack designed for quick energy boosts throughout the day. This compact and nutrient-dense ball is made with just four wholesome ingredients: mashed banana, oats, flaxseed and a touch of honey. It offers a delicious blend of soft texture and natural sweetness, with the added benefit of fibre and slow-release carbohydrates. Perfect for a mid-morning snack, a lunchbox treat or a pre-workout bite, this easy-to-make recipe is ready in minutes and doesn’t require baking. It suits a wide range of dietary needs and can be easily adapted for vegan or allergy-friendly preferences. Whether you are looking for a clean snack between meals or a healthy dessert option, the Banana Oat Energy Ball is a convenient and balanced choice packed with flavour and nutrition.
RECIPE CATEGORY
Snack
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
5 ingredients or less, No-Cook, Prepared in Advance
OCCASION/HOLIDAY
Spring, Summer, Picnic, Party, Family Reunion, Graduation, Mothers Day
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian, Wheat / Gluten-Free, Healthy, High Fibre, Low Sodium, Quick & Easy, Kid Friendly
DISH TYPE
Candy
INGREDIENTS
There are the following ingredients for Banana Oat Energy Ball:
- 1/4 banana
- 1 tablespoon oats
- 1/2 teaspoon flaxseed
- 1/2 teaspoon honey
FULL NUTRITIONAL INFORMATION
- Calories: 83.5 kcal
- Fat: 1.5 g
- Saturated Fat: 0.2 g
- Carbohydrate: 16.5 g
- Sugar: 6.5 g
- Sodium: 1.1 mg
- Protein: 2.3 g
- Calcium: 11.3 mg
- Iron: 0.6 mg
- Potassium: 161 mg
PREPARATION
These steps are followed for the preparation of Banana Oat Energy Ball:
- Mash Banana: In a small bowl, mash 1/4 of a ripe banana until smooth with no lumps.
- Add Dry Ingredients: Stir in 1 tablespoon of oats and 1/2 teaspoon of ground flaxseed, mixing well.
- Sweeten: Add 1/2 teaspoon of honey to the mixture and stir until evenly combined.
- Form Ball: Use your hands to roll the mixture into one compact ball. Wet your hands slightly to prevent sticking.
- Chill: Place the ball in the fridge for 10 to 15 minutes to firm up before serving.
PREP TIME
5 minutes
COOKING TIME
None
TIPS
- Use A Very Ripe Banana: A very ripe banana enhances sweetness and makes mixing easier without the need for additional sweeteners.
- Prevent Stickiness: Slightly wet your hands or chill the mixture for a few minutes before shaping the ball to prevent stickiness.
- Batch Prep: Multiply the ingredients and make several balls at once. Store them in the fridge as a grab-and-go snack.
VARIATIONS
- Vegan Option: Replace honey with maple syrup or agave nectar to make it suitable for a vegan diet.
- Nutty Boost: Add a teaspoon of almond or peanut butter for extra protein and creaminess.
- Fibre Focus: Mix in a sprinkle of chia seeds for added fibre and omega-3 fats content.
- Allergy Adaptation: Ensure oats are certified gluten-free and choose seed butter if avoiding nuts.
- Texture Change: Roll the finished ball in desiccated coconut or crushed seeds for added crunch.
PREPPING AND STORAGE
- Refrigeration: Store the energy ball in an airtight container in the fridge for up to 3 days. It maintains its texture and freshness best when chilled.
- Freezing: Freeze individually wrapped balls for up to 1 month. Defrost at room temperature for 15 minutes before eating.
- Transport Tip: Keep chilled in a cooler bag if packing into lunchboxes or travelling in warm weather.