4 Ingredient Vegan Protein Bites

I thought I was going to die. For real. Not kidding, it could’ve been the scene from a horror movie, it was that real.

So I’ve been on a bit of a horror movie kick this past week. It started with watching the newest Halloween movie…which in all fairness I didn’t actually watch. Unless you consider covering your eyes, plugging your ears and flipping the hood of your jacket over your head “watching” it. Yeah, scary movies and I don’t really mix.

Lindsay Mustard

9 Ladies. 1 Horror Movie. And some wicked bloody murder worthy screams (mostly coming from me… ;)


And to make matters even worse, I nearly s*** my pants the next morning as I got into my car at 6:30 in the morning when it was pitch black outside and saw someone walking towards me wearing all black AND with their hood pulled up. Not kidding, I said to myself, “well Lindsay, it’s been a grande life…”

Then I saw the puppy on the leash and could breathe again. Call me a drama queen, but I seriously thought that I was either going to get stabbed by a) a kitchen knife, b) bludgeoned to death by a hammer or c) choked out. Dear lord, that movie was TERRIFYING and it shook me up.

Any normal person would take a break from scary movies for a while, but what do? I decide to watch another horrifically scary movie called Hush. If you’re not familiar with it, it’s about a lady who lives alone in the woods (her first mistake) and is both deaf and mute. A serial murderer kills her neighbour, discovers that she can’t hear or speak and basically tortures her for the entire movie. It’s basically a 2.0 version of When A Stranger Calls, which I also discovered is based on a REAL story…. I told that camp story to scare the younger kids without a clue that it could ever be based on a real story. I actually cried when a friend shared that fact with me……


So now that I’ve done my job and thoroughly amused everyone by sharing my “near death experience” and am running off of a few hours of sleep (thank you Halloween for being the reason to blame) I must share this long awaited recipe with you guys.

Keeping with the spooky and scary theme, I want to talk about some of the ingredients in some protein bars out there on the market.

4 Ingredient Vegan Protein Bites

The scary facts about protein bars


I work with a bunch of entrepreneurs, busy moms, students and just busy people in general. As much as I want them to be making all of their own meals, it’s unrealistic. We're short on time to begin with and our stress levels are already through the roof. Snacks are essential for keeping blood sugar levels in check and preventing you from overeating in the later hours of the night, which is why I recommend that you eat them! There’s a few protein bar brands out there that I recommend, but for the most part I like to make my own or I’ll scoop up a bar that meets the points below.


Protein bars can either be a superfood snack packed with healthy fats, protein and fibre if you choose one correctly. Choose poorly and you’re getting a chocolate coated candy bar claiming to be a protein bar.


What To Look For In A Protein Bar:

  • Ingredients that you can pronounce (Pea protein, quinoa, hemp, almonds, seeds…etc) and nothing the ends in “ose” (sucralose, glucose, fructose)

  • Fibre (between 5-10 grams)

  • Healthy fats, ideally from nuts and seeds (avoid canola, vegetable, peanut, corn or soy oil)

  • Protein (15-20 grams)

  • Less than 8 grams of sugar (if a bar has 8 grams of sugar, make sure it is packed with fibre to help slow down the absorption of those sugars)


You guys know me too well by now. I wouldn’t drag you through a long a** story and not give you a recipe! Ha. So glad we’re both on the same food page.

Alright friends, here it is. The 4 Ingredient Vegan Protein Bites that got you guys all fired up last week and flooding my inbox with requests for the recipe.

Share it with your friends and family - maybe even make a few extra and give them to your neighbours. Deliver them wearing a mask late a night - I dare you. Now that would make one epic story ;)

4 Ingredient Vegan Protein Bites

Makes: 24 balls



  • 1 Cup (150g) raw almonds

  • 1 Cup (160g) dates

  • 2 scoops (66g) protein powder of choice (I used Vega’s Protein & Greens)

  • 5 tbsp (80g) natural peanut butter (or nut/seed butter of choice)

  • Pinch of sea salt

  • 1/4 - 1/2 cup water



  1. In a high speed food processor, add the almonds and process until they turn into a breadcrumb consistency.

  2. Add the dates, protein powder, peanut butter and salt, processing until the mixture starts to come together.

  3. Slowly add a tablespoon of water at a time (be careful not to use too much, if you do simply roll the protein balls in coconut or hemp hearts to get rid of the stickiness).

  4. Using a tablespoon, spoon the mixture into 1 inch sized balls rolling them in the palm of your hand. Place in the fridge to let set for 1 hour.