Soft and sweet, these tofu protein balls are like soft bites of cake that is incredibly easy to make without any baking needed! These no-bake energy bites are packed with protein, fiber and nutrients and are perfect for people with an on-the-go lifestyle 🙂
What I love about this recipe
- Easy to make (just 5 ingredients!)
- Vegan-friendly
- Gluten-free
- Full of fiber and nutritious!
- A perfect healthy treat
- Easy way to use tofu without any cooking needed
Ingredients used to make this
**I’ve linked some of these ingredients to amazon.com to give you an idea of what they are, but you should also be able to find them in your local grocery store (usually, the natural & organic food section). They are also affiliate links, which means that I earn a commission as an Amazon Associate if you decide to purchase the items. The price will be the same for you, link or no link 🙂
- Tofu – I used silken tofu (extra firm), but you can use other firm or extra firm tofu. For the best results, squeeze out excess water from the tofu. You can just strain it over a colander or fine-meshed sieve.
- Protein Powder – You can use any vanilla flavored protein powder for this protein ball recipe, but I used this plant-based protein powder with an added “superfood” powder which I’ve found turns out darker than regular vanilla protein powders. Just something to have in mind when you compare my photos with yours!
- Coconut Flour – you can use any brand of coconut flour for this recipe.
- Granulated Sugar of choice – such as cane sugar, coconut sugar, maple sugar or sugar-free sugar like monk fruit sweetener
Did you know?
Tofu is a good source of protein and contains the 9 essential amino acids vital to healthy living and a balanced lifestyle. Tofu is also an excellent source of calcium, iron, and some minerals, such as manganese, selenium, phosphorous, magnesium, copper, zinc, and vitamin B1. According to USDA, tofu contains protein (10.59 g / 100g), fiber (1.2 g / 100g), calcium (118 mg / 100g). A high intake of legumes, like soy, is associated with lower rates of heart disease. Tofu is also known to contain soy isoflavones and saponins that have protective effects on heart health, reduce the risk of diabetes, lowered blood glucose levels and cholesterol. A recent study also observed that a higher intake of tofu was linked to a 61% lower risk of stomach cancer in men. Isoflavones have a similar chemical structure to oestrogen (a female hormone). They, therefore, mimic the action of oestrogen produced by the body. Isoflavones can be combatting symptoms and conditions caused by estrogen deficiency. This is very beneficial for premenopausal and postmenopausal women. In addition, isoflavones may also play a role in fighting cancer.
More Healthy Recipes Using Tofu
How to Make
Vegan Tofu Protein Balls
STEP 1
Mix all ingredients together (except the coffee granules) in a bowl. Add more coconut flour if the dough is too soft, add a teaspoon or more of water or milk of choice if the dough is too thick
STEP 2
Roll the dough into tablespoon sized balls, and refrigerate 15 minutes to help set. Afterwards, roll the protein balls in a mixture of ground flaxseeds and sugar of choice
Recipe Variations and Optional Add Ins:
- Add natural flavoring / extracts. You can add a teaspoon of vanilla extract (I didn’t feel like it was essential so I left it out in this recipe), or other flavorings or extracts, such as caramel flavoring, hazelnut extract or almond extract.
- Add mini chocolate chips, or up to 1 Tbsp of cocoa powder to make these chocolate flavored
How to Make this Healthier
- Make this even healthier by adding a handful of nuts, seeds and old-fashioned oats to add texture and nutrition. Even better, add a tablespoon of ground flaxseed, hemp seeds, or chia seeds.
Is Tofu Good for Weight-Loss?
Soy-based foods are rich in isoflavones. Just one serving of a traditional soyfood, such as 100 g of tofu or 250 mL soymilk, can provide about 25 mg of isoflavones. These isoflavones are known to reduce BMI, especially in dosages of <100 mg / d for 2-6 months, but not in higher doses or longer intervention lengths. Isoflavones also caused a nearly significantly reduced BMI in Caucasians compared with Asians. Additionally, tofu can be a great source of low-calorie protein for weight-loss. It’s a plant-based protein – like beans and corn – but tofu is lower in carbohydrates than these sources. One study showed that soy products significantly reduce body weight (0,59 kg) in overweight Asian populations.
How to Store
- Store these protein balls covered in the fridge for up to 3-5 days.
Final Tips
- Coconut flour and protein powders are all very different depending on brands, so if you find that the dough is too soft, add more coconut flour; if the dough is too thick, add a teaspoon or more of water, honey or liquid sweetener of choice.
More Energy Bite Recipes
Vegan Tofu Protein Balls
Ingredients
- 3 Tbsp firm tofu squeezed of moisture, then mashed
- 2 Tbsp vanilla protein powder* packed
- 1-2 Tbsp coconut flour
- 1 Tbsp granulated sugar of choice**
- 1 Tbsp ground flaxseeds
Instructions
- Mix all ingredients (except the ground flaxseeds) together in a bowl. Add more coconut flour if the dough is too soft, add a teaspoon or more of water or milk of choice if the dough is too thick*
- Roll the dough into tablespoon sized balls, and refrigerate 15 minutes to help set
- Roll the protein balls in a mixture of ground flaxseeds + additional sugar (optional)
Notes
Nutrition
Does silken tofu work better for this recipe?
Silken tofu will give you a smoother texture, but I don’t think it’ll make that much of a noticeable difference. Hope this helps!