Maple “Noatmeal” Breakfast Bites (vegan, keto-friendly, gluten-free)

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Every once in a while, I fixate on a certain flavor or flavor profile. Since it’s winter where I am, I’ve cycled back to wanting cinnamon and maple on everything. I’ve mostly been indulging in some protein waffles with added cinnamon, topped with sugar-free maple syrup, but I’ve been wanting something a little more portable lately. I’m going away for two nights and thought I’d come up with a quick and easy solution to the whole “hotel breakfast” issue (namely that it mostly isn’t remotely vegan or gluten-free, never mind keto-friendly). So, after some pondering and recipe workshopping, these vegan keto maple “noatmeal” breakfast bites came to be!

“Noatmeal,” for those of you unfamiliar with the term, is basically no-oats meal. I like to use hemp seeds and either chia or flax in these types of recipes, as they have a bit of that oaty texture, while providing lots of omega-3 fatty acids, fiber and protein for very few carbs. I also added protein powder to these, just to make sure I get enough protein from my meals. Normally this isn’t an issue, but when traveling, I find the options at restaurants aren’t particularly plentiful. So, it’s nice to have an option like this sitting back in the hotel room.

These maple “noatmeal” breakfast bites are just the thing to enjoy on the go when you need a quick option that’s full of filling protein, fat and fiber as well as some brain-boosting omega-3 fatty acids.

Maple "Noatmeal" Breakfast Bites (vegan, keto, gluten-free) | Meat Free Keto

Notes on Making Maple “Noatmeal” Breakfast Bites (vegan, keto-friendly, gluten-free)

  • My preferred brand of sugar-free maple syrup is Lakanto. Of everything I’ve tried, it’s given me the least digestive issues, and is the best tasting (in my opinion). Use code MEATFREEKETO to save 15% on your order!
  • If you don’t want to use the syrup, you could just add in an additional 1-2 tbsp of peanut butter. The protein balls will be a little drier and crumblier, but they should still hold together!
  • Keep in mind that the sweetness levels and flavor in this recipe are heavily influenced by your protein powder choice. So, this isn’t the best recipe to turn to if you want to use up that tub of flavored protein powder you really don’t like.
  • In light of the point above, I tend to use an unflavored protein powder for this recipe, like pea protein. This way, the bites aren’t overly sweet and don’t have weird competing flavor profiles happening.
  • If the dough is too dry and crumbly, you can knead in either 1tbsp of additional nut butter or 1 tbsp of additional syrup (repeat until the desired texture is reached). Your choice here pretty much depends on how sweet you like things.
  • I used peanut butter for these, but you could easily use almond butter, or sunflower seed butter (if you want to make these nut-free).
  • Keep in mind while calculating macros that certain sugar alcohols, like erythritol, should be subtracted from the total carbs!
  • While I strive to provide accurate nutrition information, there are variations across brands and types of ingredients. So, if you’re using other brands than those mentioned, your macros may be different. All nutrition info is calculated from the USDA values for each ingredient, unless a brand is specifically mentioned (or no generic listing is available), and are for information purposes only!   

Maple "Noatmeal" Breakfast Bites (vegan, keto, gluten-free) | Meat Free Keto

Maple "Noatmeal" Breakfast Bites (vegan, keto, gluten-free) | Meat Free Keto

Maple Noatmeal Breakfast Bites (vegan, keto-friendly, gluten-free)

Print Recipe
These vegan keto maple noatmeal breakfast bites are just the thing to enjoy on the go when you need a quick option that's full of filling protein, fat and fiber as well as some brain-boosting omega-3 fatty acids. 
Course Breakfast
Cuisine vegan keto
Prep Time 5 minutes
Chill Time 30 minutes
Total Time 35 minutes
Servings 10 breakfast bites
Calories 83


  • 1/4 cup hulled hemp hearts (40g)
  • 2 tbsp chia seeds or flax seeds (you can grind them if you'd like! I recommend this for the flax) (20g)
  • 1/4 cup unsweetened peanut butter (64g)
  • 1/4 cup vanilla protein powder (28g)
  • 2-3 tbsp sugar-free maple syrup


  • Combine all ingredients together in a medium-sized mixing bowl and stir until completely incorporated. I had to knead the "dough" a bit at the end to make sure everything came together. If the dough is too dry or crumbly to form into balls, simple add in an additional tbsp of peanut butter or sugar-free maple syrup (depending on your preference) until the desired texture is achieved.
  • Once the dough can be formed, roll into 10 equal-sized balls, about 1tbsp of dough each.
  • Chill for around 30 minutes, until desired firmness is reached, and enjoy!


To calculate net carbs - subtract the grams of fiber and sugar alcohols (if applicable) from the total grams of carbohydrates in the recipe.
My favorite sugar-free (and keto-friendly!) maple syrup is from Lakanto! Use code MEATFREEKETO to save 15% on your order!


Serving: 1 | Calories: 83kcal | Carbohydrates: 3.2g | Protein: 5.6g | Fat: 5.9g | Fiber: 1.8g

Maple "Noatmeal" Breakfast Bites (vegan, keto, gluten-free) | Meat Free Keto

Maple "Noatmeal" Breakfast Bites (vegan, keto, gluten-free) | Meat Free Keto

Join the Conversation

  1. How many of these balls would constitute a breakfast portion

    1. Hi there, this is really up to you, and depends on how hungry you are, your goals and your lifestyle. 🙂

      I usually eat between 3-5 of these as a serving.

  2. Melanie Irwin says:

    I LOVE these! As soon as I saw this recipe I knew I would have to make it, and I knew a single batch wouldn’t be enough. I have made double batches twice, and I will make them again. Maple is one of my favorite flavors, and the hemp hearts really do have the chewy texture of oats. I wanted a stronger maple flavor, so I added some non-alcoholic maple flavoring. I also added some cinnamon. Thank you, Liz, for showing me hemp hearts in a new light! I never would have thought of using them this way.

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