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.

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 satisfy your sweet cravings

What are Bliss Balls?

Bliss balls are a healthy and filling snack that is 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 all the ingredients, roll them into bite-sized balls, and keep them in the refrigerator to grab whenever you need an energy boost.

Ingredients

• Walnuts – help 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 help 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 adds an extra yum factor. You will need both lemon juice and zest.

• Vanilla extract

Step-by-Step Instructions

1. Add the walnuts and pulse until finely chopped. Make sure there are no big chunks left.

2. Add the rest of the ingredients into a food processor and blend on high for 1-2 minutes, until a sticky dough forms.

3. Use a mini cookie scoop or a tablespoon to scoop the dough and roll it 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 1/4 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.

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 turns 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 them 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 quickly!

Equipment

• Food Processor

Ingredients 

• ▢1 cup walnuts (105g)

• ▢7-8 Medjool dates

• ▢1/2 cup shredded coconut (or 1/4 cup rolled oats), , extra for coating (optional)

• ▢1 tablespoon chia seeds

• ▢1 tablespoon lemon juice

• ▢1 tablespoon lemon zest

• ▢1 teaspoon vanilla extract

• ▢1/2 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 scoop the dough and roll it into bite-sized balls. Roll the date balls in extra desiccated coconut, if desired.

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.

Nutrition

CALORIES: 115KCAL | CARBOHYDRATES: 11G | PROTEIN: 2G | FAT: 8G | SODIUM: 2MG | POTASSIUM: 144MG | FIBER: 2G | SUGAR: 9G | VITAMIN A: 20IU | VITAMIN C: 1MG | CALCIUM: 23MG | IRON: 1MG