Sweet Potato Protein Balls for Energy and Hormone Support

Looking for a quick and nourishing snack that supports women’s health and hormones? These sweet potato protein balls are rich in fibre, plant compounds, and hormone-supportive nutrients. They take just 20 minutes to make and set overnight in the fridge for a chewy, satisfying texture.

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Why oats are a powerful base

Oats are a staple in many hormone-friendly recipes thanks to their soluble fibre, beta-glucans, and slow-release carbohydrates. They help regulate blood sugar, support cholesterol balance, and provide a steady source of energy, which is particularly important for women managing PCOS, menopause, or weight changes.

I’ve written a full breakdown of how oats support women’s health and hormones in this blog post on oats for PCOS, menopause, cholesterol, and weight management.

How sweet potato supports women’s hormone health

Sweet potatoes aren’t just a delicious and versatile root vegetable. They are also rich in nutrients that support hormone regulation and overall wellbeing in women.

• Vitamin A and reproductive health: Sweet potatoes are a source of beta-carotene, which the body converts into vitamin A. Adequate vitamin A is essential for ovarian function, follicle development, and overall reproductive health (Palmer et al., 2015).

• Antioxidants for inflammation: The anthocyanins found in purple varieties have antioxidant and anti-inflammatory effects, which may help reduce oxidative stress, a common driver of hormonal imbalance (Montilla et al., 2013).

• Gut and blood sugar balance: Their fibre content slows glucose absorption, supporting healthy blood sugar control and reducing the risk of insulin resistance, which is often linked to PCOS and irregular cycles (Zhu et al., 2017).

• Iron and folate support: Sweet potatoes also provide micronutrients like folate and small amounts of iron, which are crucial for energy, menstruation, and fertility.

Together with oats, sweet potatoes form a nutrient-dense base that helps stabilise energy, support cycle health, and nourish the gut-hormone connection.

Sweet Potato Protein Balls

Servings: Makes around 15 balls
Prep time: 20 minutes
Setting time: Overnight in the fridge

Ingredients

• 200 g cooked sweet potato (I used purple sweet potato, so mine are a pale colour, not orange)

• 100 g oats

• 40 g protein powder or collagen powder

• 60 g natural nut butter (choose one with just nuts, no added oils or sugars)

• 2 tbsp 100% pure maple syrup

• 1 tsp cinnamon

• ½ tsp ground ginger

• ½ tsp ground nutmeg

Method

1. In a blender or food processor, blend the oats until they resemble a fine powder.

2. Add the protein powder and spices, then blend again to combine.

3. Add the cooked sweet potato and nut butter, blending until a thick batter forms.

4. Roll the mixture into balls and place on a tray or in a container lined with baking paper.

5. Allow to set in the fridge overnight. This step is important as the soluble fibre in the oats absorbs moisture, creating a chewy texture that is less sticky.

How to enjoy them

These protein balls are perfect for:

• A mid-morning energy boost

• Pre- or post-training snacks

• Lunchbox additions

• A hormone-friendly sweet treat

Pair them with herbal tea for a calming afternoon ritual or pack them in your bag for an easy on-the-go snack.

Want more personalised guidance? Book a nutrition consult or enquire about Feminalysis’ 12 Week Gut Reset to discover how hormone-supportive foods can work for you.

References

Montilla, E. C., Hillebrand, S., Butschbach, D., Baldermann, S., Watanabe, N., & Winterhalter, P. (2013). Preparative isolation of anthocyanins from Japanese purple sweet potato (Ipomoea batatas L.) varieties by high-speed countercurrent chromatography. Journal of Agricultural and Food Chemistry, 61(25), 5759–5766. https://doi.org/10.1021/jf401001x

Palmer, A. C., West, K. P., & Dalmiya, N. (2015). Vitamin A deficiency: An overview of global causes, consequences, and interventions. Advances in Nutrition, 6(6), 738–750. https://doi.org/10.3945/an.115.010488

Zhu, F., Cai, Y. Z., Sun, M., Ke, J., & Corke, H. (2017). Evaluation of phenolic compounds and antioxidant activity in sweet potato genotypes with various flesh colours. Food Chemistry, 103(2), 829–838. https://doi.org/10.1016/j.foodchem.2006.09.033

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