Keto No-Bake Dairy-Free Protein Balls

Satisfy your hunger and fuel your day with these protein balls — a wholesome and convenient snack or breakfast that’s bursting with flavor and nutrition. With each bite, you’ll experience the nutty crunch of walnuts, the subtle sweetness of shredded coconut, and a rich chocolate-y finish. Not only are they packed with health benefits from the omega-3’s, fiber, and protein, but they’re also incredibly simple to make.

Customization is really easy with this recipe, too. Instead of the walnuts, you can use your favorite nut or nut butter – pecans or almonds work well. If using a nut butter, reduce the coconut oil by half. If you prefer a certain flavor of protein powder, you can use that (vanilla works great, or go for double chocolate)! We used Lily’s Dark Chocolate chips, but you can use any low-carb or keto-friendly brand. As always with substitutions, make sure you check the macros beforehand to make sure it fits your needs.

Yields 4 servings of Keto No-Bake Dairy-Free Protein Balls

The Preparation

• 1/3 cup ground flaxseed meal
• 2 ounce unflavored protein powder
• 1 ounce walnuts
• 2 tablespoon allulose, or your preferred sweetener
• 1/3 cup unsweetened shredded coconut flakes
• 2 tablespoon coconut oil, melted
• 3-4 tablespoon unsweetened almond milk
• 1 ounce keto chocolate chips
• 1/4 cup unsweetened shredded coconut flakes, to garnish
• 1 ounce walnuts, crumbled, to garnish

The Execution

1. Gather and prep all ingredients.

2. Add flaxseed, sweetener, protein powder, and walnuts into a blender or food processor. Blend until the walnuts are broken into a flour-like consistency.

3. Add in the melted coconut oil, shredded coconut, and most of the almond milk (more may be needed later, but it’s better to add as its needed). Blend again until well combined.

4. Transfer the mixture to a bowl, then add in the keto-friendly chocolate chips.

5. Mix everything together well and let it sit for 10-15 minutes to thicken. If needed after waiting, add additional almond milk to help with forming the mixture into balls.

6. Using a tablespoon, scoop out the mixture and form into balls. If mixture is sticky, you can rub coconut oil on your hands to help keep the mixture from sticking.

7. Roll the balls in the remaining shredded coconut and crumbled walnuts to coat. Place in the refrigerator for 20-30 minutes or overnight. Store in an air-tight container for up to 2 weeks.

This makes a total of 4 servings of Keto No-Bake Dairy-Free Protein Balls. Each serving comes out to be 362 calories, 29.9g fats, 3.5g net carbs, and 15.9g protein.

Print

Keto No-Bake Dairy-Free Protein Balls

Prep Time: 1 hour

Total Time: 1 hour

Yield: 4 servings

Calories per serving: 362

Fat per serving: 29.9g

This makes a total of 4 servings of Keto No-Bake Dairy-Free Protein Balls. Each serving comes out to be 362 calories, 29.9g fats, 3.5g net carbs, and 15.9g protein.

The Preparation

• 1/3 cup ground flaxseed meal
• 2 ounce unflavored protein powder
• 1 ounce walnuts
• 2 tablespoon allulose, or your preferred sweetener
• 1/3 cup unsweetened shredded coconut flakes
• 2 tablespoon coconut oil, melted
• 3-4 tablespoon unsweetened almond milk
• 1 ounce keto chocolate chips
• 1/4 cup unsweetened shredded coconut flakes, to garnish
• 1 ounce walnuts, crumbled, to garnish

The Execution

1. Gather and prep all ingredients.
2. Add flaxseed, sweetener, protein powder, and walnuts into a blender or food processor. Blend until the walnuts are broken into a flour-like consistency.
3. Add in the melted coconut oil, shredded coconut, and most of the almond milk (more may be needed later, but it's better to add as its needed). Blend again until well combined.
4. Transfer the mixture to a bowl, then add in the keto-friendly chocolate chips.
5. Mix everything together well and let it sit for 10-15 minutes to thicken. If needed after waiting, add additional almond milk to help with forming the mixture into balls.
6. Using a tablespoon, scoop out the mixture and form into balls. If mixture is sticky, you can rub coconut oil on your hands to help keep the mixture from sticking.
7. Roll the balls in the remaining shredded coconut and crumbled walnuts to coat. Place in the refrigerator for 20-30 minutes or overnight. Store in an air-tight container for up to 2 weeks.

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Frequently Asked Questions

What is a lazy keto diet that beginners can follow?

Keto can be a daunting task. It's easy for people to become overwhelmed by the amount of information available online. That's where the "lazy keto diet" comes in.

Rather than tracking every detail of your macros, a lazy keto diet focuses on reducing net carbohydrate intake to 25-50 grams daily to enter and stay in a state of ketosis. This approach is far less strict than traditional keto diets because you don't have to keep such close tabs on caloric intake or macronutrient ratio.

In essence, with a lazy ketogenic diet, you forgo tracking macros and opt for whole low-carb foods that you love most - things like meats, eggs, dairy products, nuts, seeds, and some vegetables are encouraged in moderate amounts while avoiding starchy carbohydrates and added sugars all together.

If you're looking for an easier way into low-carb living without sacrificing delicious meals or missing out on important nutrients - this may be just the thing for you! Lazy Keto is great for those starting on their health journeys who have little time or knowledge about keto nutrition plans or if you need a break from counting macros each day yet still want to reach your weight loss goals.

Can you eat rice with keto?

Hesitating? Many people are unsure whether or how to incorporate rice into a ketogenic diet. You can either answer yes or no, depending on what type of rice you choose. However, this could impact the balance of your carefully-curated diet.

Rice is a grain-based carbohydrate that packs rather large amounts of energy per serving. This means that most types of white and brown or wild rice should not be consumed in large amounts when you're counting calories or limiting carbs. Certain varieties, like the cauliflower and broccoli rice are low in carbohydrates, yet still provide essential nutrients, including vitamin C, fiber, and even protein.

Cauliflower is ideal for those trying to maintain ketosis while eating rice since it contains only 3g of net carbs per one-cup cooked portion. However, this is an easy substitution. You should make sure you have enough water throughout the day so that you don't feel bloated from the additional starches in your rice meal.

Healthy grains like cauliflower rice, which is low in carbs, can help support a ketogenic lifestyle. Are you wondering if keto rice is good for you? Choose the right variety of rice, but limit how many you eat with each meal. Avoid adding any additional ingredients that may negate the natural nutritious benefits of this delicious grain.

Can I cheat 1 day on keto?

It's now easier than ever before to look at options that go against the grain. You can easily ask the information that flows like water if you want to stretch your diet and cheat for one day. While maintaining your healthy streak, it is tempting.

The truth is, however, not what you might expect. There's no room for compromise when it comes to keto. Following a strict diet plan will help you reap the best results and encourage long-term sustainability when it comes to weight loss, overall health, and longevity.

Cheating on keto might cause you to lose the momentum you have built toward your goals. It can also discourage you from seeing the results you had hoped for. Consuming something oily or sweet signals to your body that it doesn't need it, and can hinder the benefits of keto.

Sometimes it can be difficult to avoid a lapse. It may be more difficult than following the diet. Therefore, evaluating the impact on your lifestyle could be crucial depending on factors like age, activity level or genetics.

Although temptation can sometimes cloud judgement when making decisions about your future well-being, ultimately you will be the one who decides what is best.

Is keto the right choice for you?

You must make the conscious choice to ask tough questions, do your research, and find out what "right" is for you. The keto diet, an age-old and popular choice for weight loss, has many health benefits.

Ask yourself these questions: What are your health goals? What are my health goals? Do I want to lose weight or improve my mental clarity? While no one-size-fits-all method exists, keto can be a great place to start if done conscientiously.

Keto is about reducing the amount of carbohydrates you consume. It works best when you have 20 grams of carbs per day. This will cause our bodies to go into a state of nutritional ketosis. We use fat for our energy instead of sugar. Although it may seem difficult at first to stick to this carb limit, you will soon learn how to do it.

A ketogenic diet can have beneficial metabolic effects on your body, regardless of whether you are looking for changes in your body composition or improvements in your internal health. As long as you keep a strong nutritional quality and eat certain healthy fats like Omega 3 fatty acids, avocados, and nuts, you will see benefits.

You can make keto a sustainable diet if you have the right nutrition intake. Keto can be very beneficial for you if done right. Make sure to take the time and research it through trusted sources before making any major changes.

What is lazy keto vs. keto?

Gauging the difference between lazy keto and keto is key to understanding which one fits your lifestyle and health needs. The traditional ketogenic diet is higher in fats and moderate in protein, but lower in carbs. This can help with weight loss, energy regulation, mental clarity, and other benefits. Lazy keto provides a more accessible way to lose weight and limit your carb intake.

Contrary, lazy keto doesn't pay much attention to exact macronutrient tracking. Instead it emphasizes a simple lower-carb model that includes fewer restrictions on food choices while still reaping all the benefits of traditional keto diets, such as weight loss and better appetite control. With this in mind, it's often seen as an introductory stepping stone for those new to the keto lifestyle.

Keto requires hours of research to find recipes that follow dietary guidelines and calculate macro-nutrient amounts when cooking meals. This can be tedious but effective as your carb intake decreases while your fat consumption increases. Lazy keto is an alternative to the strict approach of Keto. This method allows for simpler, more flexible low-carb meals that don't require complicated calculations.

In short, the traditional ketogenic diets offer intensive but high-quality results. The lazy keto diet offers an alternative option for those who can't commit to a consistent diet plan.

What happens during the first week with keto?

First things first, getting ready for a ketogenic diet means doing your research. It's important to learn about the best foods and how many carbs can you eat daily. It is essential to understand what foods will help you achieve the ideal balance of macronutrients.

Once you have the basics down, it's time for you to begin creating meals to support your new lifestyle. Your body will adapt faster if you avoid processed sugars and eat whole, unprocessed foods. A few simple tweaks, such as adding more healthy fats and proteins in each meal, can significantly improve energy levels and focus while helping with cravings.

Next, you need to learn how to manage portion sizes and meal times while following the keto diet. This will allow your body enter a ketosis state where it burns fat for energy instead of sugar. This can be done by tracking macros or consulting with a nutritionist who may offer one-on-one advice.

The first week of the keto diet transition is a time when everyone needs to be patient. You should get plenty of rest and keep hydrated during this transition. It takes at least three days for you to determine if this is working. Everybody responds differently so allow your body time to adjust and take care of it.

Statistics

• When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
• Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
• But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
• Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
• One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)

External Links

[TAG84]

• The American Journal of Clinical Nutrition


• European Journal of Preventive Cardiology

[TAG87]

• FoodData Central

[TAG89]

• The Nutrition Source Chan School of Public Health


• Fiber Chan School of Public Health

[TAG92]

• PubMed: Implementing a ketogenic, low-carbohydrate diet to control type 2 diabetes mellitus


• PubMed: "Eggs don't increase cardiovascular disease risk and can be safely eaten"

How To

Ketogenic Diet incorporating Exercise

To live a healthy lifestyle, you must reenergize your day with exercise. The ketogenic diet will help you shed excess fat and build lean muscle.

This is a way to create a body transformation that is fashionable and also sustainable. While one can begin exercising almost immediately, seeking professional guidance throughout the process is highly advised to ensure gradual progress and maximum results over time.

It's not enough to burn calories. You also need to consider creating programs that are specific to each person's needs and concerns. Intense strength training (HIIT), is increasingly in demand as a method of rapidly increasing metabolism and giving structure and form to the body.

Alternativly, you could opt for low-resistance exercise. This will allow you to take plenty of breaks during cardio exercises like walking or running, while still achieving significant results without further injury or fatigue.

Regular workouts and ketogenic dieting can help you take greater control of your diet and emotions. It will allow you to achieve greater physical strength, better mental clarity, and all around balance and wellbeing. They form a combination that promotes steady progress and minimal side effects, if followed exactly as prescribed by your doctor. This will give you an active edge in living more fully.

Resources:

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