Fueling Fighters: My Peanut Butter Oat "Power" Balls Recipe for a HEMA Sports Event
It all begins with an idea.
Ingredients
125g Oats
2tbsp chia/flax seeds
120g peanut butter
80mls maple syrup/honey
1tsp vanilla extract
90g chocolate chips
3tbsp desiccated coconut
Method
Add all ingredients a large mixing bowl and stir to combine.
If too wet, add more oats. If too dry add more nut butter.
Place in the fridge for 30mins.
Roll into 1” balls.
Enjoy immediately or as a quick breakfast or snack on the go.
Can refrigerate for 2 weeks or freeze for 3 months.
How My “Power Balls” Earned Their Name
When I hosted my first Historical European Martial Arts (HEMA) event snack stall, I knew I needed the perfect snack to keep my fellow fighters energised throughout the day. HEMA is an intense sport that requires endurance, strength, and sharp focus, so having a nutrient-dense snack on hand was essential. Enter my go-to recipe: Peanut Butter Oat Balls, or as I like to call them "Power Balls". Packed with protein, fibre, and healthy fats, these bite-sized energy balls were a huge hit among fencers, and they provided the fuel needed to last through gruelling competition. In this post, I'll share my simple, no-bake peanut butter oat "Power" balls recipe, along with some tips for making them perfect every time.
Why Peanut Butter Oat Balls?
As any HEMA practitioner knows, proper nutrition is key to optimal performance. Long training sessions demand sustained energy, and sugary snacks just don’t cut it. My peanut butter oat balls are packed with complex carbohydrates from oats, protein from peanut butter, and natural sweetness from honey, making them an excellent pre- or post-fight snack. They are also portable, easy to make in bulk, and don’t require refrigeration—perfect for an all-day event.
Ingredients You’ll Need
One of the best things about this recipe is how simple and adaptable it is. You only need a few ingredients to get started, and you likely have most of them in your pantry already:
125g old-fashioned oats (for sustained energy and fibre)
120g natural peanut butter (a great source of protein and healthy fats)
80mls honey (for a natural energy boost, golden syrup can also be used for a vegan alternative)
1/2 teaspoon vanilla extract (for flavor enhancement)
2tbsp flaxseeds and chia seeds (for added fiber and omega-3s)
90g mini chocolate chips (optional but adds a delicious touch, I used white chocolate)
3tbsp desiccated coconut (for texture and a subtle sweetness)
A pinch of salt (to balance flavors)
Nutritional Information (Per Serving, Approximate Values)
Each peanut butter oat ball (assuming a batch of 12) contains:
Calories: ~120 kcal
Protein: ~4g
Carbohydrates: ~12g
Fats: ~7g
Fiber: ~2g
Sugars: ~6g
These values may vary slightly based on the exact ingredients used.
Step-by-Step Instructions
Mix Ingredients: In a large bowl, combine the oats, peanut butter, honey, vanilla extract, flaxseeds or chia seeds, and salt. Stir until well blended.
Add Chocolate Chips: If using chocolate chips, fold them into the mixture.
Chill: chill mixture for 30mins to enable easier formation of balls.
Shape the Balls: Using your hands or a small cookie scoop, roll the mixture into bite-sized balls, about 1 inch in diameter.
Chill: Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 60 minutes. This helps them firm up and hold their shape.
Enjoy or Store: Once chilled, store the peanut butter oat balls in an airtight container. They’ll stay fresh for up to a week at room temperature or up to two weeks in the fridge.
Customization Options
One of the best things about these peanut butter oat balls is how customizable they are. Depending on dietary preferences or available ingredients, you can easily switch things up:
Nut-Free Version: Swap peanut butter for sunflower seed butter.
Extra Protein: Add a scoop of protein powder to the mixture.
Different Sweeteners: Use maple syrup or agave nectar instead of honey.
More Crunch: Add chopped nuts or crushed granola for extra texture.
Why These Were The Perfect Snack for My HEMA Event
When I planned my HEMA snack stall, I knew I needed a snack that was not only nutritious but also practical. These peanut butter oat balls were ideal because:
Quick and Easy to Make: I could prepare them in advance without spending hours in the kitchen.
Mess-Free: No sticky fingers or crumbs, making them perfect for a quick break between matches.
Energy-Boosting: The combination of oats, peanut butter, and honey provided sustained energy, keeping fighters sharp and focused.
Crowd-Pleasing: Everyone loved them! Even those who weren’t usually fans of “healthy snacks” found them delicious.
Final Thoughts
Hosting my first HEMA snack stall was an unforgettable experience, and having the right food available made all the difference. These peanut butter oat balls provided the perfect balance of convenience, nutrition, and great taste. If you’re planning a HEMA tournament, a long sparring session, or even just looking for a tasty, healthy snack, give this recipe a try. Your body—and your fellow fighters—will thank you!
Have you tried making energy balls before? What are your favorite HEMA-friendly snacks? Let me know in the comments below!
Alternatively if you would like Holistic Health, Step by Step to provide a snack or food stall at your event, contact us using the button below!