You are going to love these easy energy balls without dates because they are SO simple to make. These balls are high in protein (6 grams each), healthy fats, and fiber from the seeds and nut butter! This recipe makes a large batch so it's great to meal prep and snack all week.
I specifically created this recipe without dates as these days the internet is full of energy balls that contain dates, and not everyone has dates in their house or likes them! If this resonates, next try these energy balls made with raisins.
Jump to:
My Inspiration for this recipe
I've been reading Fiber Fueled by Dr. Will Bulsiewiczby lately and I appreciate how he talks about the importance of eating not just nutrient-dense foods, but a large diversity of wholesome food! I recommend checking out this book if you are interested in nutrition or struggling with gut health. This recipe was created with the concepts from the book in mind: totally nutrient-dense with a large diversity of quality ingredients.
Ingredients: things to note & substitutions
There is no gluten, dairy, or grains in this recipe and you can easily make the energy balls nut-free if needed. I've included some fun tidbits from what I've learned over 15 years of making snacks and insight from my nutrition education below.
- For this recipe, we toast shredded coconut to give it a nice flavor. I like to use shredded coconut (instead of flaked coconut). I always try to use unsweetened coconut as I prefer to sweeten a recipe myself to be conscious of how much sugar is going into my body. Using sweetened coconut for this recipe will work, however, the energy balls will be sweeter.
- I used unroasted chopped almonds for these energy balls, however, you can choose any chopped nuts you have in your house. If you need to make these nut-free, swap the nuts for rolled oats (and use seed butter instead of nut butter).
- Sunflower seeds, pumpkin seeds, and sesame seeds are all high in protein, fiber, calcium, iron, and magnesium. These seeds are key ingredients for this recipe. Sesame seeds can be replaced with chia seeds or hemp hearts if needed.
- I use ground flaxseeds for this recipe. Making sure these seeds are ground is important so that your body can extract the nutrients from these tiny brown seeds, rather than these little seeds getting stuck in your gut (or coming out without being processed!). If you only have whole flaxseeds, you can use a blender or coffee grinder to grind the seeds yourself. Tip: Keep flax in the fridge so it stays fresh longer and doesn't go rancid.
- Chocolate chips are melted and stick all the seeds together. Dark chocolate is best (more nutrient-dense & less sugar). If you need this recipe to be dairy-free, be sure to use dairy-free chocolate chips like my favorite enjoy life ones!
- Nut or seed butter keeps these protein balls together instead of using something like dates. I used almond butter but you can replace it with peanut butter. Or if you need to make this nut-free you can use sun butter or tahini.
- Honey also keeps these balls together and sweetens all these nuts and seeds. If you are a strict vegan or if you don't have any honey in the house, you can replace it with maple syrup.
My step-by-step photos for bliss balls without dates
Place the shredded coconut, chopped almonds, sunflower seeds, pumpkin seeds, sesame seeds, and ground flax seeds in a large fry pan or pot. Over medium heat, toast this mixture stirring occasionally for 7-9 minutes, be careful not to burn this. This brings out the flavor.
Take the mix of nuts, seeds, and coconut, and place it on a hot pad on the counter. While the pan is still warm add the almond butter, honey, and chocolate chips.
Stir all the ingredients together until everything is melted and well combined. Use a tablespoon and your hands to form balls. They will be slightly crumbly until they are frozen.
Place the energy balls on a cookie sheet, then place the cookie sheet in the freezer for 15 minutes until they are solid. Then move the energy balls into a storage bag or container. Keep these energy balls in the fridge or freezer to stay fresh.
Top tip for protein balls on the go
If you need snacks to quickly grab when you are leaving the house, you can individually wrap these protein balls or place them in a reusable bag before storing them in the fridge or freezer. Then they are ready to pack along and eat on the go, this has been a game changer as a mom of two toddlers.
More recipes you may like...
Protein Balls without Dates
Ingredients
- 2 cups shredded unsweetened coconut
- 1 ½ cups almonds (chopped)
- 1 cup sunflower seeds
- ½ cup pumpkin seeds
- ½ cup sesame seeds
- ¼ cup ground flax seeds
- 1 ½ cup chocolate chips
- 1 cup nut or seed butter (I like to use almond butter)
- ⅓ cup honey
Instructions
- Place the coconut, chopped almonds, sunflower seeds, pumpkin seeds, sesame seeds, and ground flaxseeds into a large fry pan or pot. Put the pan on the stovetop over medium heat and stir regularly until lightly toasted for 7 to 9 minutes. Take the pan off the heat and place it on a hot pad on the counter.
- Add the chocolate chips, nut or seed butter, and honey to the warm pan. Stir until the chocolate chips, nut or seed butter, and honey are completely melted and everything is mixed well.
- Store the balls in the fridge for up to 3 weeks, or the freezer for up to 3 months.
Notes
Nutrition
Danika Vanderpyl, C.H.N
I create snack recipes with healthy ingredients that are mostly already in your kitchen. I'm certified in Holistic Nutrition and I care about giving my kids real food. Let me share my nutrient-dense easy snacks with you.
Frieda says
Love these balls! Hard to find a date-free energy ball recipe!
Also I made this once without the stovetop/heating direction and it worked well too, but I actually like it on the stovetop better!
danikavanderpyl says
Thanks for sharing, I know not everyone like or has dates so glad you enjoyed this recipe!
Mariah says
Love this recipe! So nice to have an option without dates, and sweetened with honey!
Daniel says
These are the best!!!! They stay together well and the sesame flavor in them is too good to pass up.