Key takeaways
- Leanna’s banana bread protein balls take seven simple ingredients, no oven, and about half an hour of chilling.
- Most of the protein comes from the almond flour and peanut butter, not just the protein powder, and those two also bring most of the fat.
- A snack like this works best as one of your protein “hits” for the day, alongside real meals, not instead of them.
- Research suggests spreading protein across at least four eating occasions for muscle; a protein snack makes that easier on busy days.
- Calories and macros depend on your brands and ball size, so log your own batch rather than trusting any single number.
Some snacks are “healthy” and nobody wants a second one. These aren’t those. Leanna Chanco’s banana bread protein balls taste like a slice of banana bread with a chocolate shell, and they’re built for the moments busy mothers over 35 actually face: school runs, back-to-back calls, and the 3 PM slump. So can a sweet snack actually help your goals instead of working against them?
It can, if it carries real protein and fits your day. Here’s Leanna’s recipe exactly as she shared it, plus how to make it fit your plan.
The ingredients
For the balls:
- 1 ripe banana, mashed
- 1½ cups almond flour
- ⅓ cup protein powder
- ½ cup peanut butter
- 3 tbsp maple syrup
- ½ tsp cinnamon
- ¼ tsp salt
For the chocolate dip: chocolate chips, a little coconut oil and a pinch of salt.
How to make them
- Mix all the ball ingredients together in a bowl until a thick dough forms.
- Chill the mixture for 20 to 30 minutes so it’s easier to shape.
- Roll into balls.
- Melt the chocolate chips with a little coconut oil.
- Dip or drizzle the balls, then add a pinch of salt on top.
- Refrigerate until the chocolate is set.
The riper the banana, the sweeter and more “banana bread” the flavour. Brown spots are your friend here. If the dough feels too wet, add a spoonful more almond flour; too dry, a little more peanut butter.
Where the protein really comes from
Most people assume the protein powder does all the work. Would it surprise you that it’s not the biggest source? Using typical label values, the almond flour and peanut butter together carry more protein than the scoop does. They also bring most of the fat, which is why balls like these are filling but not low in calories.
Estimated protein per whole batch, by ingredient
Approximate grams, using typical nutrition-label values
Estimate, not lab data. Based on typical values from USDA FoodData Central and common protein powder labels; your brands will differ.
How a protein snack fits your day
A review by Schoenfeld and Aragon (2018) suggested that people building or keeping muscle aim for about 0.4 g of protein per kilogram of body weight per meal, across at least four meals, to reach at least 1.6 g/kg a day. A larger analysis by Morton and colleagues (2018) found a similar daily figure, around 1.6 g/kg, beyond which extra protein did little more for muscle gains on average.
For many busy women, three meals land fine but the gap between lunch and dinner is where things fall apart. That’s where a planned snack helps. Two or three balls with a glass of milk or a Greek yogurt can turn a random nibble into a real protein hit. If your progress has stalled, it’s worth reading why eating less isn’t always the answer and how to line up your training and nutrition.
A note on calories and macros
Energy balls are easy to underestimate. Nut flours, nut butters and chocolate are calorie-dense, so the size of each ball matters as much as the recipe. Rather than trusting one number, weigh the full batch, divide by the number of balls you roll, and log it in your tracking app with your own brands. Which matters more, a perfect number or a snack you’ll actually plan for? The plan wins, but a good number helps the plan.
| Swap | What it changes | Trade-off |
|---|---|---|
| Powdered peanut butter for part of the peanut butter | Less fat and fewer calories | Drier dough; add a splash of milk |
| Oat flour for part of the almond flour | Lower cost, nut-lighter | Less protein and a softer texture |
| Drizzle instead of a full dip | Less chocolate per ball | Less of that “treat” feel |
| Sunflower seed butter | Option for peanut allergies | Check every other label too |
Want more of Leanna’s quick, high-protein bakes and tips for women over 35? Follow her on Instagram, or apply for coaching if you’d like a plan built around your week.
This article is general education, not medical advice. Check with your doctor before big changes to diet or exercise, especially if you have a medical condition, take medication, or are pregnant or postpartum. This recipe contains tree nuts and peanuts, so check every ingredient if you or anyone you’re feeding has a food allergy.
Frequently asked questions
How many protein balls does this recipe make?
It depends on how big you roll them. Smaller, bite-size balls give you more servings with fewer calories each. Count your batch once so you can log it accurately every time after.
How long do they keep?
Store them in a sealed container in the fridge and eat them within several days, or freeze them for longer storage. Because they contain fresh banana, don’t leave them out at room temperature for long.
What protein powder works best?
A vanilla or unflavoured whey or a whey-casein blend usually gives the softest texture. Plant powders work too but can make the dough drier, so you may need a little extra banana or peanut butter.
Can I make them without protein powder?
Yes, but they’ll be lower in protein. You could swap in more almond flour or a little powdered peanut butter to keep the dough firm.
Are protein balls good for weight loss?
They can fit a fat-loss plan if they replace a less filling snack and you count them in your day. They’re calorie-dense, so portion size matters.
Why does protein matter more after 35?
Muscle tends to become harder to keep as we age, and enough protein plus regular strength training helps protect it. Protein snacks make it easier to hit your daily target on busy days.
Can kids eat these?
Many families share snacks like these, but check for nut allergies, and talk to your child’s doctor or a dietitian before adding protein powder to a child’s diet.
Sources
- Leanna Chanco. Instagram reel, September 24, 2026. instagram.com/p/DdqpfThh6rX
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. doi:10.1186/s12970-018-0215-1
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. doi:10.1136/bjsports-2017-097608
- USDA FoodData Central (typical nutrient values for almond flour, peanut butter and banana). fdc.nal.usda.gov
- Featured image: Photo by Manolya İzgi Gezgin on Pexels.
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Written by
Leanna Chanco
Professional Fitness Coach
With about 15 years of coaching experience, Leanna focuses on holistic conditioning, mobility and fat-loss habits that last. She helps clients build routines that fit family life and a busy calendar.
- Conditioning
- Mobility
- Sustainable fat loss
