ghost protein balls: powerful 20g protein indulgence
Introduction
Can a snack deliver the muscle‑building boost of a post‑workout shake while feeling like a dessert? The answer lies in ghost protein balls, a bite‑size treat that packs almost 20 g of protein in a 132‑calorie serving. With only 8.1 g of carbs, these low‑carb bites can fuel intense sessions without spiking blood sugar. In the next minutes you’ll learn why this high protein snack is ideal for anyone chasing strength, endurance, or simply a tasty workout fuel option.
Ingredients List
- protein powder – the primary source of muscle‑supporting protein, providing a dense amino acid profile.
- unsweetened applesauce – adds moisture and natural sweetness while keeping sugar low.
- semi‑sweet chocolate chip morsels – deliver a melt‑in‑your‑mouth finish without overwhelming sweetness.
- extra virgin olive oil – gives a silky coating and healthy monounsaturated fat.
If you need a dairy‑free protein source, swap whey‑based powder for a plant‑based isolate. For a lower‑fat version, replace olive oil with a light spray of cooking oil, though texture will be slightly drier.
Timing
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
The process blends quick hands‑on work with two short freezer rests, making the snack perfect for weekend meal prep or a weekday boost.
Step‑by‑step Instructions
Step 1 – Blend the base
Combine the unsweetened applesauce with the protein powder in a medium bowl. Stir until the mixture is smooth and free of lumps. A uniform texture prevents grainy bites later.
Step 2 – Chill the mixture
Transfer the smooth blend onto a parchment‑lined tray, flatten it to about one‑centimeter thickness, and place it in the freezer for 15 minutes. Cold firming makes the dough easier to roll.
Step 3 – Form the balls
Remove the chilled slab and cut it into eight even portions. Roll each portion quickly between your palms to create compact spheres.
Step 4 – Prepare the chocolate coating
Place the semi‑sweet chocolate chip morsels and extra virgin olive oil in a heat‑proof bowl. Melt using a double boiler or a microwave in 20‑second bursts, stirring between bursts until glossy.
Step 5 – Coat and freeze
Dip each ball into the melted chocolate, turning to coat evenly. Return the coated balls to the parchment paper and freeze for an additional 10‑15 minutes until the chocolate sets.
Nutritional Information
- Calories: 132 kcal per serving
- Carbohydrate: 8.1 g
- Protein: 18.8 g
- Fat: 7 g
- Saturated Fat: 2 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 283 mg
- Sugar: 2.9 g
- Unsaturated Fat: 5 g
Each ball delivers a high protein punch with minimal carbs, making it a perfect high protein snack for low‑carb lifestyles.
Healthier Alternatives for the Recipe
- Replace semi‑sweet chocolate chips with raw cacao nibs for extra antioxidants and less sugar.
- Use a sugar‑free protein powder blend to further reduce sugar content while keeping the protein load.
- Swap olive oil for a teaspoon of MCT oil to increase medium‑chain triglycerides, which can support quick energy during workouts.
- Add a pinch of cinnamon or vanilla extract to the base for flavor depth without added calories.
All modifications keep the core structure intact, ensuring the snack remains a reliable workout fuel option.
Serving Suggestions
Enjoy a single ghost protein ball straight from the freezer for a cool, chewy treat post‑training. Pair two balls with a handful of roasted almonds for a balanced macro snack that adds crunch and extra healthy fat.
For a dessert twist, drizzle a thin ribbon of melted dark chocolate over the balls just before serving, then sprinkle sea salt for a sweet‑salty contrast.
Common Mistakes to Avoid
- Overmixing the protein powder and applesauce creates a gritty texture; mix only until smooth.
- Skipping the initial 15‑minute freeze leaves the dough too soft to roll, resulting in uneven balls.
- Using a microwave on high power for too long burns the chocolate, producing a bitter coating.
- Leaving the coated balls at room temperature for extended periods softens the chocolate shell, reducing bite satisfaction.
Storing Tips for the Recipe
Store finished ghost protein balls in an airtight container in the freezer. This preserves texture and flavor for up to two weeks.
If you need a quick grab‑and‑go snack, place three balls in a small insulated bag with a short ice pack. They will stay firm for several hours without melting.
Conclusion
With a total prep and cook time of just 45 minutes, ghost protein balls deliver almost 20 g of muscle‑building protein in a convenient, low‑carb package. Whether you need a rapid post‑gym recovery bite or a satisfying snack during a busy workday, these treats meet the demands of a high protein snack and reliable workout fuel. Try the recipe today, share your flavor tweaks in the comments, and explore more performance‑focused snacks on our site.
ghost protein balls: powerful 20g protein indulgence
Ingredients
Equipment
Method
- Mix applesauce with protein powder until smooth.
- Freeze the mixture for 15 minutes.
- Melt chocolate with olive oil using a double boiler or microwave.
- Coat each ball with melted chocolate.
- Freeze again for 10‑15 minutes before serving.
FAQs
- How many servings does the recipe make? The recipe yields eight individual balls.
- Can I use flavored protein powder? Yes, but choose a flavor that complements chocolate, such as vanilla or mocha.
- Is this snack suitable for a keto diet? With only 8.1 g of carbs per ball, it fits well within most keto macros.
- Do I need a double boiler for melting chocolate? A microwave works fine; just heat in short bursts and stir.
- Can I add nuts for extra crunch? Absolutely, fold a tablespoon of finely chopped nuts into the base before freezing.
