No-Bake Apple Pie Protein Balls with Flax & Oats

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Looking for a snack that satisfies your sweet tooth and supports your hormones? These Apple Pie Protein Balls are made with fibre-rich oats and flax seeds, antioxidant-packed dried dates, and heart-healthy walnuts – one of the few nuts rich in plant-based omega-3s. Naturally sweetened with applesauce and cinnamon, they taste like a bite of apple pie, but come with blood sugar balance, sustained energy, and hormone nourishment baked in (minus the oven).

Whether you're managing PMS, PCOS or perimenopause, or just want a better snack to grab after a workout, these no-bake bites are easy to prep, store well in the fridge, and genuinely support your hormones.

See my blog post on the benefits of oats for PCOS, PMS, perimenopause, cholesterol and gut health to learn why they’re a staple in hormone nutrition.

Apple Pie Protein Balls

Prep time: 15 minutes
Setting time: 3 hours in the fridge
Makes: Approximately 18 balls

Ingredients

• 200g rolled oats

• 250g walnuts

• 300g unsweetened applesauce

• 115g dried dates, pitted

• 1 tbsp flax seeds

• 1 tsp ground cinnamon

• 75g protein powder (or skim milk powder or collagen powder)

• 50g desiccated coconut, for rolling

Method

1. In a food processor, pulse walnuts and dates until they resemble coarse crumbs.

2. Add oats, flax seeds, cinnamon, protein powder and applesauce. Blend until well combined.

3. Transfer to a bowl and refrigerate for 3 hours. This allows the oats and flax seeds to absorb moisture and firm up the mixture.

4. Roll into small balls (you’ll get around 18), then coat each one in desiccated coconut.

5. Store in an airtight container in the fridge for up to five days.

Why They’re Great for Hormone Health

• Oats: Support cholesterol clearance, oestrogen detoxification and blood sugar balance

• Flax seeds: Rich in lignans to promote healthy oestrogen metabolism

• Walnuts: Provide anti-inflammatory omega-3s for hormone production and brain health

• Dates & applesauce: Offer natural sweetness and gut-friendly fibre, with a lower glycaemic impact when combined with fats and fibre

Love Oats? Try This Next...

If you're loving these oat-based snacks, you'll enjoy my Apple and Walnut Loaf. It’s another hormone-supportive recipe rich in fibre, healthy fats and warming spices – perfect for afternoon tea or a pre-breakfast bite.

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