These pumpkin protein balls are a delicious snack, combining the warm flavours of pumpkin spice with creamy peanut butter. Packed with oats and protein, these protein balls with peanut butter are perfect for a quick energy boost, and they’re bliss balls without dates which has been substituted for pumpkin puree to help them be naturally sweet.

I always put off making my own snacks because in my head I think it's a big hassle. But, whenever I do, I really enjoy the process and the outcome. My goal for the end of 2024 is to make more snack recipes to post up on Athlete Lunchbox so fingers crossed I can do that!
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Why you'll love this recipe
Bite-sized. These pumpkin protein balls are perfect for a quick snack or an on-the-go energy boost.
Fall-inspired. Packed with warm pumpkin spice flavours, they bring the cozy taste of fall to your snack routine.
Protein-packed. Each pumpkin protein bite is loaded with protein, making them great for fuelling workouts.
Fibre-rich. With oats and pumpkin, these protein balls are full of fibre to keep you feeling full and satisfied.
Ingredients
Pumpkin puree. Adds moisture and warm fall flavour to the pumpkin protein balls, while also providing a natural source of sweetness and fibre. You can get pumpkin puree in a can from some Australian supermarkets (I found mine in a Coles - but it's not in all of them).
Oats. Oats help to bind the pumpkin oat protein balls together while keeping you full and energized.
Chia seeds. Chia seeds help to thicken the mixture, giving the balls a chewy texture. You can omit if you're not a fan, but it will change the texture.
Protein powder. Adds a sweet, creamy flavour while providing the necessary protein to keep these pumpkin spice protein bites satisfying and energizing.
Pumpkin spice. Adds warmth to the pumpkin spice protein balls, giving them that signature fall flavour. I use a combination of cinnamon, ginger and ground cloves.
Maple syrup. A natural sweetener that adds just the right amount of sweetness to balance the spices and peanut butter.
Peanut butter. Adds creaminess, richness, and protein to the pumpkin balls with peanut butter, creating a satisfying snack. You can use any type of peanut butter, but I recommend a higher quality (i.e. one that has 2 ingredients - peanuts & salt).
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
How to make
- Mix dry ingredients
In a large mixing bowl, combine the oats, chia seeds, protein powder, cinnamon, ginger, and ground cloves. Stir until evenly mixed.
- Add wet ingredients
Add the wet ingredients into the dry ingredients and mix well. If you're finding it difficult to mix, add it to the microwave for 15 seconds. This will help loosen the peanut butter and allow the mixture to mix together easier.
Once mixed, if the mixture is too dry, you can add a little more pumpkin puree or a splash of water. If too wet, add some more oats. - Shape the balls
Once the mixture is fully combined, scoop out tablespoon-sized portions and roll them into bite-sized balls using your hands. If the weather is warm or the balls have residual warmth from heating up or the mixture is a bit sticky, add the mixture to the fridge for 30 minutes - this will allow them to form into balls easier.
- Coat the balls
If you want to coat the balls, add the ingredient of your choosing (e.g. pumpkin seeds, desiccated coconut) into a shallow dish and roll until the pumpkin protein balls are fully covered.
- Chill and set
Place the pumpkin protein balls on a baking sheet or plate and refrigerate for at least 30 minutes to firm up.
Top Tip
If your mixture feels too dry, add a bit more pumpkin puree or a small splash of water to bring it together. If it's too sticky, try adding a bit more oats or protein powder until the dough is manageable.
Substitutions and variations

Peanut butter. You can swap peanut butter for almond butter, sunflower seed butter, or tahini in these pumpkin protein balls without dates for a different flavour or to accommodate allergies.
Pumpkin puree. Substitute pumpkin puree with sweet potato or butternut squash puree to maintain the same creamy texture and fall-inspired flavour in these pumpkin spice protein bites.
Maple syrup. If you're looking for alternatives, honey or agave syrup can be used in place of maple syrup to add a similar level of natural sweetness to the pumpkin and peanut butter protein balls. However, they could be a bit stickier in the mixture, making a bit more of a mess when forming the pumpkin peanut butter balls.
Protein powder. Feel free to experiment with different flavours like chocolate or caramel protein powder, or if you don't have any protein, substitute with some flour or extra oats.
Different topping options. Instead of rolling in pumpkin seeds and desiccated coconut, you can use crushed nuts, cocoa powder, chia seeds, or mini chocolate chips for a fun twist and added texture to your protein balls without dates.
Meal prep and leftovers

Protein balls are fantastic for meal prep because they're versatile, easy to make, and last well throughout the week. Plus, they can be frozen for an easy snack on those busy weeks when you haven't had a chance to purchase or make snacks. These pumpkin protein balls are perfect for those who love fall, but want to retain their meal prepping routine.
Storing
Keep the protein balls in an airtight container in the fridge for up to a week to maintain freshness and texture. While most protein balls that you purchase from the supermarket can be kept at room temperature, these homemade protein pumpkin balls cannot due to the lack of additional ingredients which would make them shelf stable.
Freezing
Freeze the pumpkin protein balls with peanut butter in a single layer on a baking sheet, then transfer them to a freezer-safe bag for up to 3-6 months. Thaw in the fridge overnight or enjoy them straight from the freezer for a firmer texture.
Why not try making a double batch and freeze half to always have a nutritious snack on hand. You could also mix-and-match the different toppings or flavours for extra interest!
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
Yes, pumpkin protein balls can be frozen! Simply place them in a single layer on a baking sheet, freeze until solid, then transfer to a freezer-safe bag. They can last up to 3-6 months, making them perfect for meal prepping and enjoying later. Because of the ingredients in them, the texture doesn't vary much, making them perfect for prepping a double batch and freezing half for later.
If your pumpkin and peanut butter protein balls aren't sticking together, the mixture may be too dry. Try adding a little more pumpkin puree, peanut butter, or a splash of water to help bind the ingredients. Chilling the mixture before rolling can also help firm them up.
Yes, pumpkin protein balls should be refrigerated to keep them fresh and firm. Store them in an airtight container in the fridge for up to 1 week to maintain their texture and flavour.
Other pumpkin spice inspired recipes



I hope you enjoy this as much as I do - Love & Pasta, Lauren x

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Recipe

Pumpkin Protein Balls
Ingredients
- 120 g (½ cup) pumpkin puree see note 1
- 135 g (1 ½ cups) oats
- 40 g (¼ cup) chia seeds
- 60 g (½ cup) protein powder vanilla (see note 2)
- 5 g (1 tsp) cinnamon
- 2 g (½ tsp) ginger
- 2 g (½ tsp) ground cloves
- 45 ml (3 tbsp) maple syrup
- 130 g (½ cup) peanut butter
Coating
- 35 g (¼ cup) pumpkin seeds
- 20 g (¼ cup) desiccated coconut
Instructions
Mix the dry ingredients
- In a large mixing bowl, combine the oats, chia seeds, protein powder, cinnamon, ginger, and ground cloves. Stir until evenly mixed.
Add wet ingredients
- Add the wet ingredients into the dry ingredients and mix well. If you're finding it difficult to mix, add it to the microwave for 15 seconds. This will help loosen the peanut butter and allow the mixture to mix together easier.
Shape
- Once the mixture is fully combined, scoop out tablespoon-sized portions and roll them into bite-sized balls using your hands. If they aren't forming (due to being too warm), add mixture to the fridge for 10 minutes to help firm them up
Coat (optional)
- Coat the balls with your choice of topping (for example, pumpkin seeds, desiccated coconut).
- Place the pumpkin protein balls on a baking sheet or plate and refrigerate for at least 30 minutes to firm up. See post for storing tips and tricks, and substitutions.
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