These Date Bliss Balls contain just 5 simple ingredients and take 15 minutes to make, and last in the fridge for 7 days. They're sweet, chewy, and perfect with a cup of coffee. These Date Energy Balls are something I make every week as part of my meal prep, along with my Coconut Bliss Balls.
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Why You Need To Make These
- They are made with only 5 ingredients and under 200 calories each
- They'll satisfy your sweet tooth and are a great option for a healthy dessert or perfect healthy snack
- They're quick to make - if you have 15 minutes to spare you can make these
- Better for you - preservative free, refined sugar free, dairy free, nothing artificial here. Plus they're super filling thanks to all the fibre in them.
- They keep for one week in the fridge in an air tight container
- You can freeze them for 6 weeks - just defrost at room temperature before eating
- They hit the spot to banish sweet cravings instantly!
If you have a sweet tooth like me, sugar free desserts are your best friend. And these single serve desserts under 200 calories are perfect for after dinner cravings, along with these sneaky sugar free chocolate desserts.
You can make 9 big chocolate date balls, or 18 little balls. I normally make 9 big ones as I find this is the perfect size to go with my morning coffee. It usually takes me about four or five bites to eat and is perfectly satisfying, like these chocolate fudgey Weetbix Balls.
Ingredients
Ingredient Notes
- Medjool Dates: these are big, rich, juicy and plump with a soft skin. They have a slight caramel taste and you can find them in the fresh fruit and vegetable section of Coles and Woolworths.
- Unsweetened Cocoa Powder: This is different from baking cocoa which is typically sweetened. I find the unsweetened cocoa podwer in the health food aisle of the supermarket. Unsweetened is definitely best since there is a lot of sweetness from the dates.
- Natural Peanut Butter: try to get a peanut butter that doesn't contain any added sugar. There are many varieties and brands available in the spreads section of the supermarket. Both smooth or crunch work equally well!
- Oats: I love using the big oats, but you can also you quick instant oats. Just make sure they are unflavoured as the flavoured ones will be way too sweet.
- Desicated Coconut: This is also called unsweetened shredded coconut, used to roll the balls in and for added taste and texture.
I love using Peanut Butter in my No Bake Slices and Bliss Balls because in combination with the dates, it not only provides the perfect level of sticky and sweet, it just tastes so good.
How To Make
- Soak and Soften Dates: Remove seeds from dates and soak in hot water for 5 minutes. Drain off any water using a strainer and press out excess moisture from dates. (this is important otherwise the bliss balls will be too wet)
- Blitz Oats: Add the oats to a food processor or high speed blender and blitz for a couple minutes until it turns into a coarse powder.
- Add Cocoa Powder, Peanut Butter and Sofetned Dates: Blitz until combined (about 1 - 2 mins)
- Roll into Balls: Roll mixture into 9 even sized balls (or 18 small), and then roll each on in coconut to finish.
- Sore: Store in the fridge in an air tight container. They will stay fresh for 7 days.
Expert Tips
- Type of Dates: You absolutely have to use Medjool Dates for these Chocolate Coconut Date Balls. Why? Because they are softer, juicer and have more caramel like texture and taste than other date varieties. These dates help to create the perfect sticky, chewy date ball that holds together with just the right amount of chocolate kick.
- Dates should be at room temperature before beginning this recipe as it reduces soaking time so that you can get these babies made a whole lot quicker!
- Soaking Dates: Its important to press out all the water from the dates after soaking, otherwise your mixture will be to wet too roll into balls
- Mixture too Wet: Add extra oats and blitz again.
- Mixture too Dry: Add a tablespoon of tap water at time to loosen
- For a protein boost, add 1 scoop of your favorite protein powder before blitzing.
- Storage: Store in an air tight container in the fridge for 1 week.
Your Questions Answered
Sugar Free Peanut Butter, or Natural Peanut Butter is the best to use for this recipe. You can tell if a peanut butter is sugar free by looking at the ingredients list. I buy ones that have peanuts listed as the only ingredient. Usually these peanut butters will be less sweet, but that's OK, because we're mixing in in with the dates everything will come together the right level of sweetness in the end.
Yes, soak the dates as per the recipe and mash into a paste with a spoon. Instead of buying big oats that need blitzing, but quick/instant oats instead. Add everything (except coconut) to a large bowl and mix together with spoon or hands until all combined and shape into balls.
Yes these are freezer friendly. Pop them into a freezer friendly container for upto 6 weeks. Let them defrost naturally before eating.
How To Eat
- As an emergency breakfast
- With your mid-morning coffee
- After lunch when you need an afternoon pick me up
- Before you hit the gym
- After you hit the gym
- To tide you over before dinner
- To ward off sneaky after dinner cravings
They are also fabulous at picnics and BBQ's. Real crowd pleasers.
Date Energy Balls are one of my secret weapons to managing my cravings and keeping the hangries at bay. Plus I love how portable they are and are a versatile healthy treat. I've even been known to take them to the beach to snack on mid swim.
More Balls!
- Peanut Butter Bliss Balls
- Apricot Bliss Balls
- Lemon Cheesecake Bliss Balls
- Choc mint Bliss Balls
- Date Free Bliss Balls
- Nut Free Bliss Balls
Chocolate Coconut Date Bliss Balls
Ingredients
- ¾ cup rolled oats
- 200 grams medjool dates - (approx. 10 - 12)
- 2 tablespoons natural peanut butter
- 3 tablespoons unsweetened cocoa Powder
- ½ cup unsweetened shredded coconut
Instructions
- Remove seeds from 200 grams medjool dates and soak in hot water for 5 minutes. Drain off any water using a strainer and press out excess moisture from dates. (this is important otherwise the bliss balls will be too wet)
- Add¾ cup rolled oats to a food processor or high speed blender and blitz for a couple minutes until it turns into a coarse powder.
- Add the 3 tablespoons unsweetened cocoa Powder, 2 tablespoons natural peanut butter, ½ cup unsweetened shredded coconut and softened dates to the food processor and blitz until combined (about 1 - 2 mins)
- Roll mixture into 9 even sized balls, and then roll each on in coconut to finish.
- Store in the fridge in an air tight container. They will stay fresh for 7 days.
Notes
- Type of Dates: You absolutely have to use Medjool Dates for these Chocolate Coconut Date Balls. Why? Because they are softer, juicer and have more caramel like texture and taste than other date varieties. These dates help to create the perfect sticky, chewy date ball that holds together with just the right amount of chocolate kick. 200 grams was about 12 large dates.
- Dates should be at room temperature before beginning this recipe as it reduces soaking time so that you can get these babies made a whole lot quicker!
- Soaking Dates: Its important to press out all the water from the dates after soaking, otherwise your mixture will be to wet too roll into balls
- Mixture too Wet: Add extra oats and blitz again.
- Mixture too Dry: Add a tablespoon of tap water at time to loosen
- No Food Processor? Soak the dates as per the recipe and mash into a paste with a spoon. Instead of buying big oats that need blitzing, but quick/instant oats instead. Add everything (except coconut) to a large bowl and mix together with spoon or hands until all combined and shape into balls.
- Freezing: Pop them into a freezer friendly container for upto 6 weks. Let them defrost naturally before eating.
Nutrition
Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners. Calories have been calculated for your convenience using My Fitness Pal and are based on the ingredients listed in the recipe card.
Julia says
Sooo yummy! Added a drizzle of both sugar free maple and olive oil to make it a little tackier to roll.
Yuliya says
Hi! I was just wondering is this calories calculation for one ball or 9?
Kim says
Its calories for 1 ball.
billy says
Wonderful! I was searching for a sugar and lactose free recipe to prepare something for my friends and the kids... I could make different shapes and I am really thankful!