Tracking Pixel

Erin’s Easy Protein Poppers | Friendly Fridays

These no-bake protein energy bites are super easy and quick. Developed by a fitness coach herself, these Protein Poppers are perfect for a healthy snack.

This post may contain affiliate links.

Friendly Fridays

Here’s another recipe for our Friendly Fridays series. This is where I share delicious recipes from my friends and family (like here and here). Our education and work has brought us away from home to this beautiful country and I cannot begin to count our blessings. One of the biggest assets are the people we have met along the journey. Dr. A and I started working out regularly sometime in 2018 and have never looked back. During this time, we have met numerous wonderful people who are health enthusiasts, at different stages of their health and fitness journey. They are coaches, nutrition gurus, cheerleaders. But above all, these are the people that we are happy and proud to call members of a tribe to which we all belong, and are blessed to consider our friends.


Coach Erin @Eat The Frog

Coach Erin is one of the best among us. She coaches at our local Eat The Frog and is the sweetest coach that you will ever meet (professionally certified trainer, if I may add!). Erin also runs her own copy-writing business at Lizzie Monroe . She always has a smile on her face, the best supportive attitude and is always happy to strike a conversation. Sometime ago, Erin brought us these protein energy bites that she calls protein poppers at the gym to try and needless to say, they were a hit. She politely agreed to share the recipe with us all and rest, as they say, is history. Handing it over to Erin:  


“My heart is at home in the Fitness World. It has been drawn to encourage people, and celebrate alongside them for over 15 years. I’ve witnessed many success stories and enjoy cheering my clients onto victory. The best part, it’s now a lifestyle for them! Not only did we establish workout routines together, we also discussed nutrition. How we fuel our bodies is equally important to leading an active lifestyle. How will we ever become stronger, more flexible, increase endurance, run faster, run farther or jump higher if we’re not properly fueling?

During a workout, we shred our muscle fibers, literally breaking them down. Feeding your muscles a good balance of protein and carbohydrates after a workout will reconstruct them to be stronger and leaner. It also begins preparing your body for it’s next workout.


Protein Poppers

One of my favorite healthy snacks to share with fitness friends are my Protein Poppers. They are the perfect, carb & protein packed, “grab-n-go” snack to throw in your gym bag. A little bit of everything to satisfy every palette…smooth, crunchy, sweet, salty. Two is really all you need. They’re quite filling and will help curb any cravings until your next nutritious meal.”


Recipe Run Down

The recipe of these no-bake, protein energy bites just is basically mixing all the ingredients together, forming them into bite-sized balls and you are ready to enjoy your Protein Poppers.

Here’s your handy dandy printable:

5 from 1 vote

Erin’s Protein Poppers | Friendly Fridays

These no-bake protein energy bites are super easy and quick. Developed by a fitness coach herself, these Protein Poppers are perfect for a healthy snack.
Course Snack
Cuisine American
Keyword Healthy, Healthy Snack, No-bake, No-cook, On the go, Protein bites, vegan, Vegetarian, Vegetarian Snack
Prep Time 10 minutes
Cook Time 0 minutes
Servings 45 Poppers
Author Erin


  • 2 cups Nut Butter Almond Butter, Cashew Butter, Coconut/Peanut Butter
  • 3/4 cup Honey +/- depending on personal preference
  • 2 scoops chocolate protein powder Plant-based
  • 1-2 tablespoon Flaxseed
  • 1-2 tablespoon Chia Seed
  • 1 teaspoon Cinnamon
  • 1 teaspoon Cardamom
  • 1/2 cup chopped almonds pecans, walnuts, personal preference
  • 1/2 cup mini dark chocolate chips Enjoy Life Brand recommended
  • 4 cup oats quick cooking


  1. Line a cookie sheet with a silicon mat or parchment.

  2. In a deep mixing bowl, mix the nut butter and honey until creamy.

  3. Add rest of the ingredients. Warning: Arm Workout Ahead!

  4. Mix well. Take about a tablespoon of the mix (a cookie scoop works well for this), roll, and place on the cookie sheet.

  5. Store in an air-tight container.

Recipe Notes

Notes from Coach Erin:

I like to make a full batch (or even double the recipe) and store in the freezer for up to a month (if they last that long : )!) Easy “GRAB & GO” snack for the active lifestyle!

You may enjoy adding dried fruit, sunflower seeds, coconut, or additional spices. If you like it, add it!

Cheers to fueling your body with the good stuff!

If you make these Protein Poppers, please leave a comment and/or give this recipe a rating! Coach Erin and I would love to hear from you guys. And don’t forget to tag me on Instagram and Facebook! I love to look through your creations!!

Love – Vaishali

Shop this post:

Affiliate Links

Mixing Bowl: Spatula: Cookie Sheet:


  1. Geoffrey at Spoonabilities

    May 9, 2022 at 10:42 am

    5 stars
    We love protein poppers!! So much better than candy when you have a craving for something a little sweet, and they’re so versitile. You can put in what you love the most! Will have to try your recipe.

    1. Vaishali

      May 9, 2022 at 10:46 am

      Thanks Geoffrey. I agree, such a convenient and healthy snack to have on hand. i hope you like the recipe.

  2. Dr. W. Santiago | Literal Med

    May 9, 2022 at 11:20 am

    Thanks! This is a very good and healthy idea for picky kids too.

  3. tianna

    May 9, 2022 at 1:05 pm

    looks like a great snack punched with some protein

    1. Vaishali

      May 9, 2022 at 9:16 pm

      Thanks, Tianna. These are tiny but they pack a punch!

  4. Jimmy Clare

    May 9, 2022 at 4:44 pm

    this looks great

Leave a Reply

Recipe Rating

%d bloggers like this: