4 Healthy No-Bake Snacks from our Ryderwear Mum’s

Posted by Ryderwear HQ on



From picking up countless toys to wiping endless mess. From chasing your child around the house to changing sheets at 1AM. From hormones and headaches, to diapers and Disney Plus. Motherhood is one constant cardio session (which is why functional activewear is a must), and that’s before you’ve even started to think about what to feed your kids. 


To make snack time simple, we’ve teamed up with Ryderwear athlete, qualified nutritionist and supermum Grace Shelmerdine to bring you these 4 healthy no-bake snacks! These mouthwatering recipes are perfect for busy Mums short on time, and are packed full of protein and healthy micronutrients, meaning the whole family should love them!

I love snacks with extra protein as they keep you fuller for longer. Naturally sweetened protein powders also mean we don’t need to add sugar! That means we’ll have a stable energy supply throughout the day”

Cookie Dough Energy Balls
Makes 12 balls 
157 cals | 11g carbs | 8g fat | 3g protein | 2g fibre | 1g sugar per ball

Does anyone else love to eat cookie dough before it’s cooked? I mean cookies are great, but it’s even better if you don’t have to bake them! These energy balls provide low GI energy and have a great, chewy texture.

200g Oats
¼ cup Peanut Butter
¼ cup Coconut Oil
¼ cup Sugar Free Maple
¼ cup Choc Chips

1. First, grab your food processor or nutribullet and blitz up the oats until they’re almost like flour. This means everything will mix together well and it will give us that chewyness like cookie dough.
2. Melt our coconut oil in a bowl in the microwave. Coconut oil is a great all-rounder to set all of your no-bake recipes. If you don’t like the coconut flavour make sure you go for the refined coconut oil. 
3. Now add in the peanut butter. You can use crunchy or smooth!
4. Add the maple syrup and mix together well
5. Mix in the oats and choc chips until the mixture forms the cookie dough
6. Roll into balls and place on a plate. This is a great way to get the kids involved. Set in the fridge for at least 30 minutes. If you can wait that long!

If you want to make them protein balls, you can substitute some of the oats out for protein powder

Salted Caramel Protein Fudge
Serves 16
174 cals | 6g carbs | 9g protein | 13g fat | 2g fibre | 2g sugar per serve

What a great way to have a sweet treat without all the sugar! The salted caramel flavoured protein means we don’t need to worry about simmering over a hot stove for hours on end, as the flavour is right there for us. This way is much easier and kid-friendly. The coconut flour helps to bind it all together, and the coconut oil means it sets hard, just like real fudge. 

5 scoops salted caramel protein 
50g coconut flour
½ cup coconut oil
½ cup cashew butter
Grab a loaf pan and line it with baking paper or foil

1. Melt coconut oil in a small bowl in the microwave, then stir through the cashew butter. Mix until it all comes together. 
2. Add in the protein powder and coconut flour, and mix through well
3. Rest for 10 minutes 
4. Pour into the load pan and let it sit in the fridge for an hour. When it’s set, turn out and cut into little bars of fudge. 

Everybody loves the fudgy goodness, and it’s healthy enough you can eat it everyday!

Healthy Cake Bites
Makes 12
104 cals | 6g carbs | 6g protein | 5g fat | 0g fibre | 4g sugar per bite

Remember when cake balls were a thing? Well, these are only 100 calories a pop!

6 sponge finger biscuits
2 scoops vanilla protein 
125g light cream cheese
100g sugar free white choc chips
1 tbsp 100s & thousands

1. Add your sponge finger biscuits to a food processor or nutribullet and blitz until they’re fine crumbs
2. Add in the protein powder and mix
3. Add the cream cheese and pulse until it turns into a dough. Make sure you leave the cream cheese out of the fridge for a while so it’s nice and soft
4. Turn out the dough and form into 12 balls, placing on a plate. 
5. Leave in the fridge to firm up for 60 minutes.
6. Once firm, melt the choc chips in the microwave. Do this in 30 second busts, stirring each time. 
7. Using 2 forks, dip the balls into the melted white chocolate to coat, get rid of any excess, then return to the plate.
8. To finish, sprinkle with 100s and 1000s and return to the fridge to set

One Step Satay Hommus Dip
Serves 8
97 cals | 8g carbs | 5g protein | 5g fat | 3g fibre | 1g sugar per serve

A creamy, mild satay dip that everyone will love. Goes down very well on a dips platter

1 x 400g can Chickpeas, drained
¼ cup Peanut Butter
1 tbsp Curry Powder
¼ cup (60ml) light Coconut Milk
2 tbsp lemon juice
1 tsp salt

Veggie sticks to serve

1. Add all ingredients into the blender and mix well! The chickpeas and peanut butter add a nice protein hit, and who doesn’t love satay!

All recipes sourced from qualified nutritionist Grace Shelmerdine

Check out more resources created to inspire you to live your best life during motherhood!

Mum + Me: Workout With Your Baby
Mothers Who Lift: Interview with our athletes

Tags: Nutrition