Hot Cross Bun Protein Balls No Bake Snack

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If there’s one thing I pride myself on, it’s taking something nostalgic like a hot cross bun and turning it into something that actually supports your health.

These hot cross bun protein balls are:

• high protein

• no bake

• made from pantry staples

• and don’t even need to go in the fridge

They’re also one of the cheapest high protein snacks you can make right now.

I added a simple white chocolate cross on top, which takes them from “protein snack” to something that actually feels like a hot cross bun.

Why use skim milk powder instead of protein powder?

Most people jump straight to protein powder, but skim milk powder is honestly one of the most underrated options.

It’s high in protein

Skim milk powder provides around:

• 8.5-9 g protein per 25 g serve

It naturally contains:

• casein protein

• small amounts of whey

• calcium and potassium

This combination supports:

• satiety

• blood sugar balance

• muscle recovery

It’s significantly cheaper

In Australia right now:

• Protein powder: ~$40-$70 per kg

• Skim milk powder: ~$8-$15 per kg

Honestly, this is one of the easiest ways to increase your protein intake without spending $60 on a tub of protein powder.

It works really well in recipes

It blends easily, adds structure, and helps create a dough without needing sticky ingredients like honey or nut butter, which is exactly how these stay shelf stable.

Can I use protein powder or collagen instead?

Yes, this recipe is flexible.

You can swap the skim milk powder for:

• vanilla protein powder

• unflavoured protein powder

• flavourless collagen

Just note:

• protein powder will make them slightly softer

• collagen may need a little extra flaxseed to hold

Why are flaxseeds so good for hormone health?

Flaxseeds are doing a lot of heavy lifting in this recipe, not just for texture, but for your hormones.

They are rich in:

• lignans, which support oestrogen metabolism

• fibre, which helps with gut health and hormone clearance

• healthy fats, which support overall hormone production

Research shows flaxseed intake may support:

• improved glycaemic control

• better oestrogen balance

• cardiovascular health (Hutchins et al., 2001; Slavin, 2013)

From a practical point of view, they also:

• help bind the mixture

• absorb moisture

• keep these balls shelf stable

If you’re trying to support your hormones through food, flaxseeds are one of the easiest things to add in.

👉 For a deeper dive, read my flaxseed blog post or try my flaxseed bread recipe to start incorporating more flaxseeds into your day.

Are these good for hormone health?

This is where I care more about what’s happening in your body, not just the macros.

• Protein supports blood sugar regulation, which is important for PMS, PCOS, and energy levels (Phillips & Van Loon, 2011)

• Flaxseed supports oestrogen metabolism and gut health

• Cinnamon may support insulin sensitivity (Qin et al., 2010)

If you’re someone who:

• gets afternoon energy crashes

• craves sugar at night

• feels like snacks don’t keep you full

these are a much more stable option.

Hot Cross Bun Protein Balls

Ingredients

• 130 g skim milk powder

• 50 g oats

• 30 g flaxseeds

• 80 g raisins

• 1 tsp cinnamon

• ¼ tsp nutmeg

• ¼ tsp ginger

• Pinch salt

• 20-30 ml water

Optional cross (for topping)

• 20 g white chocolate, melted

Method

1. Add oats and flaxseeds to a blender and blend into a flour.

2. Add skim milk powder, cinnamon, nutmeg, ginger, and salt, then pulse to combine.

3. Add raisins and blend until you get a chunky, slightly sticky mixture.

4. Slowly add small amounts of water while blending until the mixture starts to come together into clumps.

5. Roll into 13 balls, pressing firmly to hold shape.

6. Leave at room temperature for a few hours or overnight to firm up.

7. Melt white chocolate and transfer to a piping bag or small zip lock bag.

8. Pipe a cross on top of each ball.

9. Allow to set at room temperature before storing.

Macros (per ball)

• Calories: 85-90 kcal

• Protein: 5.5-6 g

• Carbohydrates: 10-11 g

• Fat: 3-4 g

• Fibre: 2-3 g

Makes 13 balls

Do these need to be refrigerated?

No.

Because this recipe:

• uses low moisture

• avoids wet ingredients like nut butter or honey

they can be stored:

• in an airtight container

• at room temperature for several days

When should I eat these?

These are perfect for:

• an afternoon snack

• pre or post gym

• something sweet without the crash

This is exactly the kind of snack I use with clients who are trying to balance blood sugar and reduce cravings without feeling restricted.

Want help with your hormones?

If you’re dealing with:

• PMS

• irregular cycles

• fatigue or cravings

• PCOS or hormone imbalances

you don’t have to guess your way through it.

👉 Book a free call with me and we can chat through what’s going on and whether personalised support would help.

Want more recipes like this?

If you like recipes that feel like a treat but actually support your hormones:

• Chocolate chickpea truffles

• Zucchini chocolate cake

• Carrot, zucchini and apple bread

References (APA 7th)

Hutchins, A. M., Brown, B. D., Cunnane, S. C., et al. (2001). Daily flaxseed consumption improves glycemic control. Journal of Nutrition, 131(11), 2779–2783.

Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes. Journal of Sports Sciences, 29(S1), S29–S38.

Qin, B., Panickar, K. S., & Anderson, R. A. (2010). Cinnamon polyphenols and insulin sensitivity. Journal of Diabetes Science and Technology, 4(3), 685–693.

Slavin, J. L. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435.

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