These Nut Free Bliss Balls contain only six ingredients and are deliciously moist, sweet and full of texture. Sweetened with Medjool Dates, they have chocolate and coconut in them as well.
What Are Nut Free Bliss Balls Made Of?
- Medjool Dates
- Unsweetened Desicated Coconut
- Unsweetened Cocoa Powder
- Sunflower Seeds
- Vanilla Bean Paste or Vanilla Essence
- Coconut Oil
Instead of the usual nuts you find in many bliss balls, I used sunflower seeds. This was my first time using sunflower seeds (because I couldn’t find pumpkin seeds in the supermarket!) and I was pleasantly surprised. Whilst they are definitely not a nut, they did kind of remind me of a nut with their texture which was very nice.
Sunflower Seeds
Check out some of my other super simple Bliss Ball Recipes:
- Peanut Butter Bliss Balls
- Almond Butter Bliss Balls
- Chocolate Coconut Date Balls
- Lemon Cheesecake Bliss Balls
- Coconut Bliss Balls
So, What Are Sunflower Seeds?
Sunflower seeds come from sunflowers. They’re smaller than an almond and bigger than a sesame seed. Not only do sunflower seeds work wonders in Bliss Balls, you can also use them in salads and breakfast bowls if you’re looking for an alternative to nuts.
Sunflower seeds are very flavourful and contain many beneficial nutrients that are good you’re your body like Vitamin B and Vitamin E, magnesium and selenium. I also discovered that sunflower seeds are high in protein and healthy fats. This is one of the reasons they are such a valuable addition to healthy snack foods.
I also made them a little bigger than I normally make bliss balls so they’re a filling snack that will keep you fuller for longer. This recipe makes 9 generous sized balls.
You Might Like This Recipe: After Dinner Choc Mint Bliss Balls
Are Nut Free Bliss Balls Healthy?
I would say the short answer is yes because:
- They contain no processed ingredients
- There is no added sugar
- They are a better snack alternative than many store bought items
- They’re high in fibre and good fats so they will keep you fuller for longer which means less cravings
Whilst these bliss balls are free from added sugars, they do contain naturally occurring fruit sugars – and lets face it, if they didn’t have some kind of sweetness they wouldn’t be very nice.
And these bliss balls are more than just nice. They are really good! I love cooking and creating things with dates and find them to be a great natural sweetener for treats that you eat in moderation.
Get All My Bliss Ball Recipes Here
What’s needed to Make Bliss Balls?
Ideally you’ll need a food processor or some kind of high powered appliance to blitz everything together. A high speed blender would probably also work, also when I make bliss balls, I always use my food processor.
If you don’t have a food processor or high speed blender, but still want to make them, you will need to make the dates into a paste using a mortar and pestle. This is easy to do with the dates at room temperature and a little water. It only takes a few minutes to mush them into a paste.
6 Ways to Customise Date Free Bliss Balls
- Roll the finished balls in either white or black sesame seeds, or a combination of both
- Add a couple of tablespoons of your favourite nut butter to the bliss ball mix
- Melt some sugar free chocolate and dip the balls in, covering half with chocolate, half without
- Roll the bliss balls in chia seeds for an extra hit of protein.
- Add additional spices like ground cinnamon, ground ginger or even ground cloves for a hint of Christmas
- Roll the bliss balls in Matcha powder for a cool green effect.
These nut free bliss balls are perfect for work or school lunchboxes and are the ideal portable snacks. They’ll keep for a week in the fridge and you might even look forward to enjoying one after dinner to keep those sweet cravings at bay.
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Nut Free Bliss Balls
Ingredients
- 1 Cup Pitted Medjool Dates - about 11 or so
- ½ cup Desicated Coconut
- ½ cup Sunflower Seeds
- 2 tablespoons Unsweetened Cocoa Powder
- I teaspoon Vanilla bean paste - or vanilla essence
- 2 tablespoons Coconut oil - melted
Instructions
- Remove seeds from dates. (This is easier to do if dates are at room temperature)
- Add all ingredients into a food processor or high speed blender.
- Blitz for 30 to 50 seconds until a crumb has formed.
- Roll into 9 balls
- Keep in the fridge in an air tight container for upto 4 days.
Notes
- Roll the finished balls in either white or black sesame seeds, or a combination of both
- Add a couple of tablespoons of your favourite nut butter to the bliss ball mix
- Melt some sugar free chocolate and dip the balls in, covering half with chocolate, half without
- Roll the bliss balls in chia seeds for an extra hit of protein.
- Add additional spices like ground cinnamon, ground ginger or even ground cloves for a hint of Christmas
- Roll the bliss balls in Matcha powder for a cool green effect.
Nutrition
Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.
★ Did you make this recipe? Don’t forget to give it a star rating below!
Amy Cuschieri
Can these be frozen?
Kim
Yes you can freeze them. Just make sure to let them defrost naturally before eating. I wouldn't recommend microwaving to defrost.