Protein balls are a great healthy snack that often contain honey as a natural sweetener. However, some people need to avoid honey due to allergies or dietary restrictions. Luckily, there are several good substitutes for honey in protein ball recipes.
Why Use a Honey Substitute?
There are a few main reasons why someone may need or want to substitute honey in protein ball recipes:
- Allergies or sensitivities – Some people are allergic to pollen and should avoid honey.
- Vegan diet – Honey is an animal product, so is not vegan friendly.
- Blood sugar – Honey can spike blood sugar levels more than some substitutes.
- Flavor – Some people simply prefer the taste of a different sweetener.
When baking or cooking, it is important to find an appropriate substitution for honey that will provide the sweetness needed without compromising taste or texture.
Best Honey Substitutes for Protein Balls
Here are the top recommended alternatives to use in place of honey in protein ball recipes:
Maple Syrup
Maple syrup makes an excellent replacement for honey in protein balls and many other recipes. It has a thick, viscous texture like honey, so can bind ingredients together in a similar way. Maple syrup also provides a rich, caramel-like sweetness.
When substituting 1 cup honey, use 3/4 cup maple syrup and reduce other liquids by 2 tablespoons to account for the thinner consistency. Be sure to use 100% pure maple syrup, not pancake syrup which is mostly corn syrup.
Agave Nectar
Agave nectar is an extremely common vegan alternative to honey. It comes from the agave plant native to Mexico. Agave nectar has a milder flavor than honey but with a comparable sweetness level. It has a thinner consistency than honey, so may work best in protein balls with sticky ingredients like nut butter or dates.
When replacing 1 cup honey, generally use 2/3 cup agave nectar and reduce other liquids slightly. Be sure to use pure, light agave nectar.
Brown Rice Syrup
Brown rice syrup is a vegan sweetener made by cooking brown rice. It has a thick, viscous texture and mild sweetness similar to honey. Brown rice syrup works especially well in chewy protein balls, helping bind the ingredients and retain moisture.
Substitute 1 cup honey with 1 cup brown rice syrup. You may need to reduce other liquids slightly since rice syrup is not quite as sweet.
Dates
Dates make a fantastic natural sweetener for protein balls. Medjool dates are soft, sticky, and very sweet. Blending dates into the mix can provide both sweetness and moisture to help hold protein balls together. The fiber in dates also slows digestion, keeping blood sugar levels more stable compared to honey.
Use 1 cup blended dates as a substitute for 1 cup honey. Add extra liquid like unsweetened apple sauce if the mixture seems too dry.
Applesauce
Unsweetened applesauce is a healthy substitution for honey in protein balls, providing moisture and binding power. It has a mild sweetness that works well combined with other ingredients like chocolate chips, peanut butter, or vanilla.
Replace 1 cup honey with 1 cup unsweetened applesauce. Reduce other liquids slightly to account for the added moisture from the applesauce.
How to Substitute Honey in Any Protein Ball Recipe
When adapting a protein ball recipe to avoid honey, keep these tips in mind:
- Maple syrup, agave, or brown rice syrup can replace honey in a 1:1 ratio. Reduce other liquids slightly.
- 1 cup blended dates or applesauce substitutes 1 cup honey. Add extra liquid if needed.
- Add a pinch of salt to enhance sweetness perception if the substitute is less sweet than honey.
- Consider adding vanilla, cinnamon, or nutmeg to add flavor complexity.
- If the balls seem too wet, add more oats, protein powder, or nut butter to help bind them.
- Refrigerate protein balls with agave or maple syrup for firmer texture since they remain sticky at room temperature.
Honey Substitute Nutrition Comparison
Here is a nutrition comparison of honey and common replacements:
| Sweetener | Calories | Protein | Carbs |
|---|---|---|---|
| Honey | 64 cal per Tbsp | 0g | 17g |
| Maple syrup | 52 cal per Tbsp | 0g | 13g |
| Agave nectar | 60 cal per Tbsp | 0g | 16g |
| Brown rice syrup | 55 cal per Tbsp | 0g | 14g |
| Dates | 66 cal per date | 0.5g | 18g |
| Applesauce | 50 cal per 1/4 cup | 0g | 13g |
As you can see, maple syrup, agave, and brown rice syrup have a similar calorie and carbohydrate content as honey. Dates are higher in calories and carbs than honey, while applesauce is slightly lower.
Best Protein Ball Recipes Without Honey
Here are some delicious honey-free protein ball options to try:
Maple Protein Bites
Ingredients:
- 1 cup oats
- 1/2 cup peanut butter
- 1/2 cup vanilla protein powder
- 1/3 cup maple syrup
- 1 tsp vanilla
- Pinch of salt
- 1/4 cup dark chocolate chips (optional)
Instructions:
- Pulse oats in food processor into coarse flour.
- Add all ingredients except chocolate chips and mix until a sticky dough forms.
- Fold in chocolate chips.
- Roll into balls and refrigerate until firm, about 30 minutes.
Almond Joy Protein Balls
Ingredients:
- 1 cup almond butter
- 1/2 cup shredded coconut
- 1/3 cup agave nectar
- 1 tsp almond extract
- 1/4 cup chocolate protein powder
- 1/4 cup chopped almonds
Instructions:
- Mix all ingredients except chopped almonds.
- Form into balls then roll in chopped almonds to coat.
- Refrigerate for 30 minutes before serving.
PB&J Protein Bites
Ingredients:
- 1 cup pitted Medjool dates
- 1 cup natural peanut butter
- 1/2 cup vanilla protein powder
- 1/4 cup old-fashioned oats
- 1/4 cup dried cranberries
Instructions:
- Pulse dates in food processor until small bits remain.
- Add remaining ingredients except cranberries and pulse until combined.
- Fold in dried cranberries
- Roll into balls and chill before serving.
Conclusion
Honey can easily be replaced in protein ball recipes with a variety of natural options like maple syrup, agave nectar, brown rice syrup, blended dates, or applesauce. Each substitution provides a similar level of sweetness, moisture, and binding power. Be sure to adjust liquids and textures to make up for differences between honey and the swapped ingredient.
With creative combinations and mix-ins, you can make delicious honey-free protein balls using any of these sugar substitutes. The maple, agave, almond joy, and PB&J recipes provided are all sweet, protein-packed treats perfect for snacking on the go or getting a pre/post workout energy boost.