These bliss balls are so easy to make and with simple ingredients and no added sugar. Loaded with protein, healthy fats, and fiber, they are the perfect make-ahead snack for toddlers, kids and adults.
Jump to:
Reasons to Love Bliss Balls
It deserves a whole section because everybody needs these in their lives!
- Made with just 5 ingredients
- No cooking required - takes 5 minutes to make
- Convenient - can be stored in the fridge or freezer, making them a quick and convenient grab-n-go snack for both kids and adults
- Great for school lunch boxes or school snacks
- Made with nutritious ingredients - a great source of protein, fiber, healthy fats, vitamins, and minerals
- A versatile healthy treat- this is a basic recipe that you can easily customize using ingredients you have on hand
- Contains no added sugar but will totally satisfy your sweet cravings
What are Bliss Balls?
Bliss balls are a healthy and filling snack that are usually made from a combination of nuts, dried fruit, and other flavorings.
They are often called energy balls, protein balls, or power balls because they are high in protein and fiber and are pleasantly filling.
Simply blend together all the ingredients, roll into bite-sized balls, and keep in the refrigerator to grab whenever you need an energy boost.
Ingredients
- Walnuts - helps make these energy bites more filling with a healthy dose of protein and fats. You truly can use whatever nuts you wish.
- Dates - Provides natural sweetness as well as carbohydrates, fiber, vitamins, and minerals. I recommend using medjool dates as they have a richer flavor with a soft and chewy texture.
- Shredded unsweetened coconut or oats - adds flavor and nutrition as well as helps keep the mixture from getting too sticky, making it easier to shape.
- Chia seeds - adds texture and extra protein, fiber, and omega-3s. You can also use hemp seeds.
- Lemon - this is the star ingredient so don't skip it! Its brightness really adds an extra yum factor. You will need both lemon juice and zest.
- Vanilla extract
Step-by-Step Instructions
- Add the walnuts and pulse until finely chopped. Make sure there are no big chunks left.
- Add the rest of the ingredients into a food processor and blend on high for 1-2 minutes, until a sticky dough forms.
- Use a mini cookie scoop or a tablespoon to scoop the dough and roll into bite-sized balls.
Substitutions
- Nut-allergy? You can use sunflower or pumpkin seeds
- An alternative to coconut? Try with rolled oats or ground flaxseeds. Start with ¼ cup and add more if the batter is too wet or sticky.
- No dates? Any fruit will work! I told you this recipe was highly customizable. Try with 1 cup of raisins, figs, apricots, cranberries, mangoes...or a combination.
Bliss Balls Variations
- Want to add even more protein to your bliss balls? Try these peanut butter bliss balls that are made with white beans. You can also use almond butter.
- Want to add some vegetables? You are going to love these carrot cake balls or pumpkin balls.
- Chocolate bliss balls - add 2-3 tablespoons of unsweetened cocoa powder
- Berry bliss balls - add some freeze-dried strawberries or other berries for a pop of color and flavor
- And if you want to switch up the dried fruit, these apricot balls are delightful!
Tips for Success
- If your dates seem dry and hard, soak them first in hot water for at least 5 minutes to rehydrate them. Drain, pat dry, then add to the food processor. Otherwise your batter will not stick together.
- Make sure the nuts are finely chopped as large pieces can be a choking hazard.
- If your mixture is too sticky, add more coconut or oats, 1 tablespoon at a time.
- Roll the date balls in extra desiccated coconut, if desired.
- If you prefer a firmer texture, refrigerate for at least 30 minutes.
Equipment
I highly recommend using a food processor if you have one. My husband got me this food processor for Christmas because I want to start making more bliss balls and energy bars for snacks. So far I am LOVING it!
You can make this in a high-speed blender, but the texture tuns out differently and the mixture will be really hard to get out of a blender jar.
Storage
Transfer the individual bliss balls into an airtight container and store in the refrigerator for up to 7 days for optimal freshness and texture.
You can also freeze for up to 3 months, but I have a feeling these will disappear quick!
Frequently Asked Questions
Yes! Use sunflower seeds or pumpkin seeds (pepitas) or a combination of these two.
Bliss balls can be a healthy snack option, as they are made from wholesome ingredients, like nuts, seeds, and dried fruit. These ingredients are rich in protein, fiber, and healthy fats, which will help keep you fuller for longer.
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Bliss Balls
Equipment
Ingredients
- 1 cup walnuts (105g)
- 7-8 medjool dates
- ½ cup shredded coconut (or ¼ cup rolled oats) , extra for coating (optional)
- 1 tablespoon chia seeds
- 1 tablespoon lemon juice
- 1 tablespoon lemon zest
- 1 teaspoon vanilla extract
- ½ cup freeze-dried strawberries (optional)
Instructions
- Add the walnuts and pulse until finely chopped. Make sure there are no big chunks left.
- Add the rest of the ingredients into a food processor and blend on high for 1-2 minutes, until a sticky dough forms. Using a mini cookie scoop or tablespoon to scoop the dough and roll into bite-sized balls. Roll the date balls in extra desiccated coconut, if desired.
Video
Notes
- If your dates seem dry and hard, soak them first in hot water for at least 5 minutes to rehydrate them. Drain, pat dry, then add to the food processor.
- If your mixture is too sticky, add more coconut or oats, 1 tablespoon at a time.
- If you prefer a firmer texture, refrigerate for at least 30 minutes.
Linda says
Hello, will this recipe work if I soak the walnuts and dates ( separately) pat dry then blend ? Thanks for your advice !!
Min says
Sure you can do that! You just want the nuts to get finely chopped. Enjoy these!!
Courtney says
I enjoyed this recipe. Everything came together quickly and easily, and it is an excellent snack for on the go. I appreciate the helpful notes in the post and how customizable the recipe is. I did not have walnuts so I replaced with cashews with no issue. My children (2 and 9) loved them! Thank you!
Min says
Yay! Makes me so happy to hear that!
Satsuki says
I would love to make these but my daughter and I both can’t have oats or coconut. Might there be something else that I can add in to help it dry out a bit?
Min says
I would try almond flour!
Gabi says
I just made it. My 2 years old toddler loves it. Thank you.
Min says
SO happy to hear that!! Thanks for sharing!