American · snack, dessert
Keto Energy Balls with Pecans, Coconut and Flax
Video by Keto Connect on YouTube · Open on YouTube
- Keto (1.4 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
Contains: Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Flax, pecans, coconut and protein powder with no added sugar: about 1.5 g net carbs and 6 g protein a ball, and the flaxseed makes it rich in plant omega-3.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 7
Method
Tap a time to watch that step in the video.
- Put the flaxseed meal, pecans and protein powder in a food processor and pulse until the pecans are finely ground — a few small chunks are fine. 0:26
- Add the melted coconut oil and 2 tbsp of the nut milk and process until the mixture starts sticking to itself; add the last tablespoon of milk if it stays crumbly. 1:23
- Add the shredded coconut and chocolate chips and pulse briefly to mix them through (or roll the finished balls in them instead). 1:56
- Scoop and roll into 10 small balls. Eat straight away or chill in the fridge to firm up. 3:04
Tip. They are only lightly sweet; add a few drops of liquid stevia if you like them sweeter. The written recipe rolls 8 larger balls. Keep in the fridge for up to 3 weeks.
The method is a summary in our words — the video shows every step.
One portion (1 ball) gives you 1 of 10
Where the energy comes from one serve
- Net carbs 6%
- Protein 23%
- Fat 71%
Fits keto: 1.4 g net carbs a serve, with 71% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High54%
0.9 g a serve, mostly from ground flaxseed meal (97%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 14
Magnesium6%
26 mg a serve, mostly from ground flaxseed meal (56%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc4%
0.5 mg a serve, mostly from ground flaxseed meal (34%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium4%
2.1 µg a serve, mostly from ground flaxseed meal (45%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium3%
44 mg a serve, mostly from unflavoured protein powder (53%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron3%
0.6 mg a serve, mostly from ground flaxseed meal (35%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium2%
100 mg a serve, mostly from unflavoured protein powder (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin B122%
0.1 µg a serve, mostly from unflavoured protein powder (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B62%
0 mg a serve, mostly from ground flaxseed meal (42%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E1%
0.2 mg a serve, mostly from unsweetened nut milk (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate1%
4 µg a serve, mostly from ground flaxseed meal (81%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A0%
0.1 µg a serve, mostly from pecan halves (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C0%
0.1 mg a serve, mostly from unsweetened shredded coconut (47%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0 µg a serve, mostly from unsweetened nut milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K0%
0.3 µg a serve, mostly from ground flaxseed meal (62%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Keto Connect; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.