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You are here: Home / Diet / Gluten-Free / Vegan Tofu Protein Balls (Healthy No Bake Energy Bites Recipe)

June 1, 2021

Vegan Tofu Protein Balls (Healthy No Bake Energy Bites Recipe)

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Gluten Free
Vegan-Option
Under 50 Calories

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 🙂

Vegan Tofu Protein Balls (Healthy No Bake Energy Bites Recipe) - protein balls

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
What You'll Find in this Post:
1. Ingredients used to make this
2. Did you know?
3. More Healthy Recipes Using Tofu
4. How to Make
5. Recipe Variations and Optional Add Ins:
6. How to Make this Healthier
7. Is Tofu Good for Weight-Loss?
8. How to Store
9. Final Tips
10. More Energy Bite Recipes
11. Vegan Tofu Protein Balls

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
Vegan Tofu Protein Balls (Healthy No Bake Energy Bites Recipe) - protein balls
vegan cream cheese

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

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How to Make

Vegan Tofu Protein Balls

STEP 1

how to make Vegan Tofu Protein Balls

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

Vegan Tofu Protein Balls

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
Vegan Tofu Protein Balls (Healthy No Bake Energy Bites Recipe) - protein balls

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.
Vegan Tofu Protein Balls (Healthy No Bake Energy Bites Recipe) - protein balls
Vegan Tofu Protein Balls (Healthy No Bake Energy Bites Recipe) - protein balls

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.
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Vegan Tofu Protein Balls

Vegan Tofu Protein Balls

Vegan Tofu Protein Balls (Healthy No Bake Energy Bites Recipe) - protein ballsAll Purpose Veggies
makes 4-5 protein balls
4.50 from 6 votes
Pin it Print it Leave a Comment
Prep Time 10 mins
Cook Time 0 mins
Course Snack
Cuisine American
Servings 5 servings
Calories 42 kcal

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

*I used a plant-based protein powder. Whey protein powder also works, but the result was gummier.
** I like using light-colored sweeteners such as raw cane sugar in this recipe because it doesn’t affect the color of the final product. Coconut, date, and maple sugars are less processed, more natural granulated sugars, but it results in a browner, darker donut so I don’t recommend them here. I usually use honey powder, since it’s light in color as well as less processed. For the low carb option reflected in the nutrition facts, you can use sugar-free substitutes such as monk fruit sweetener or stevia powder (but be sure to convert the amount of stevia according to package directions)

Nutrition

Calories: 42kcalCarbohydrates: 3gProtein: 5gFat: 2gSaturated Fat: 1gCholesterol: 11mgSodium: 18mgPotassium: 34mgFiber: 1gSugar: 1gVitamin C: 1mgCalcium: 43mgIron: 1mgZinc: 1mg***Net Carbs: 2g
Keyword high protein, no-bake
Did You Like this Recipe?I’d love to know more about it! Please leave a rating or comment below so I know what to add and which recipes to share with you next!
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Filed Under: Gluten-Free, Guilt Free, Keto, Low Calorie, Low Carb, Nut-Free, Protein-Bites, Snacks, Vegan, Veggies Tagged With: asian-inspired, coconutflour, energy bites, glutenfree, HighProtein, Keto, no-bake, proteinpowder, tofu, Vegan

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Reader Interactions

Comments

  1. Anonymous says

    June 26, 2021 at 3:43 pm

    5 stars
    Does silken tofu work better for this recipe?

    Reply
    • All Purpose Veggies says

      June 29, 2021 at 9:28 pm

      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!

      Reply

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