These no-bake, chia chocolate energy balls are sure to be a hit with your entire family. It is a very simple recipe that can be made with a combination of ingredients that you probably already have in your kitchen.

This recipe contains two fibrous ingredients including oats and chia seeds. I love oats and chia seeds because they can not only help support your gut health, but can also help you fill the fiber gap in your family’s diet.  Oats are uniquely nutritious and contain a soluble fiber called beta-glucan1.  Beta-glucan is an example of a soluble fiber that can help slow digestion and support healthy blood sugar and cholesterol levels1.  Another bonus is that oats also contain a number of bioactive compounds that are supportive of good health1. 

Chia seeds are one of my favorite ingredients to work with in recipes because they are so versatile and can be added to just about anything! Chia seeds provide alot of fiber bang for your buck (ex: 3Tbsp. of chia seeds = 10g of fiber). Chia seeds consist of a blend of insoluble and soluble fiber. Chia seeds are also a plant-based protein and a source of omega-3 fatty acids2.  

When oats and chia are combined with ingredients like peanut butter and honey, they can provide a steady supply of energy, while nourishing the gut with fiber-friendly ingredients.  These energy bites are just perfect for an afternoon pick me up, a pre-practice snack or just as a fun after dinner treat.  Enjoy these delicious chia chocolate energy bites!

Makes 24 energy balls

Ingredients

2 cups quick oats

½ cup chia seeds

½ cup natural, peanut butter

¼ cup honey

¼ cup warm water

½ cup milk chocolate melting wafers

1 Tbsp. sea salt

Directions

In a large mixing bowl, combine oats, chia seeds, peanut butter and honey. Stir together, gradually adding in your warm water.  This mixture does get sticky and the warm water helps to combine the ingredients in a uniform fashion.

Using your fingers, roll mixture into 1-inch balls. Fill a mini-muffin pan with the 1-inch balls. In the meantime, melt the chocolate wafers using the double-boiler method. I like to place a heatproof bowl, on top of a pot filled with simmering water.  This allows the steam from the water to gently heat the wafers. Stir the wafers until fully melted and remove from heat.  

Spoon a teaspoon of melted chocolate onto the energy balls and add a sprinkle of sea salt. Refrigerate for 30 minutes and enjoy!

*Note-This recipe is not intended for children under the age of 12 months due to the presence of honey. If you have Celiac’s Disease or another GI sensitivity, check with your healthcare provider before eating oats.

References

1.Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods 2021; 10(11): 2591. doi:10.3390/foods10112591.

2. Khalid W, et al. Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders Food Sci Nutr 2022; 11(1):3-16. doi:10.1002/fsn3.3035.

Written By Dr. Renee Korczak Ph.D., RDN, CSSD, LD