These Nut Free Bliss Balls contain only six ingredients and are chewy, sweet, and full of texture with chocolate and coconut flavors.
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What to use instead of Nuts?
Instead of the usual almonds, cashews, or other nuts you find in many bliss balls, I used sunflower seeds. There are 2 main reasons I use sunflower seeds as a nut alternative in my energy balls. Firstly because they have a mild, nutty flavor that can mimic the taste of nuts. Secondly, when blitzed in a food processor the texture is similar to finely chopped nuts.
These bliss balls are naturally sweetened with no added sugar and the sweetness comes from the dates.
Recipe Highlights
- They're sweet, chewy and chocolatey
- Makes 9 regular sized nut free bliss balls
- Makes 18 mini bliss balls
- Perfect for making a double batch and freezing half
- Naturally sweetened with dates and no added sugars
- They're filling and each one is around 200 calories
- Great as an after dinner sugar free dessert or even breakfast
Other ingredients I used in this recipe include medjool dates, desicated coconut, unsweetened cocoa powder, vanilla essence and a little coconut oil.
The result was a sweet chewy chocolate coconut ball that is perfect for having with your morning coffee!
If sunflower seeds are not your thing, you could use pumpkin seeds instead however when I've tried this in the past I find they tend to have a more earthier flavor and a denser texture which I'm not really a fan of.
Making bliss balls, energy balls and protein balls is something I've been doing for years, and I always have a container in my fridge.
From low calorie bliss balls to carrot cake bliss balls, to chocolate almond bliss balls to date protein balls, they are the ultimate easy portable breakfast, and after dinner cravings buster in one!
Top Tip
The number one tip for making nut-free bliss balls is to ensure that your mixture has the right balance of sticky and dry ingredients to achieve the perfect consistency for rolling into balls. Adjust the wet and dry ingredients as needed to achieve the ideal texture for shaping the bliss balls without them being too sticky or crumbly.
Mixture too Wet: Add a little extra cocoa powder, or even some oats a little at a time, blitzing in between to check for a "sticky" but not wet consistency
Mixture too Dry: Add a tablespoon of water at a time, blitzing, then checking the consistency
The mixture is "just right" when you can scrunch it in your hand and it stays together.
The perfect after dinner treat! After Dinner Choc Mint Bliss Balls
What’s needed to Make Bliss Balls?
You'll need a food processor to make this bliss ball recipe. The food processor is needed to blend the dates and chop the sunflower seeds and it helps mix all the ingredients together evenly and consistently. This makes it easier to shape the balls and they look better too!
Its also a good idea to use damp hands when rolling the balls to avoid the mixture sticking to your hands.
Ways to Customize
- Sesame Seeds: Roll the finished balls in either white or black sesame seeds, or a combination of both
- Chia Seeds: Add 1 tablespoon of chia seeds to the mixture before blitzing.
- Spices: Add a quarter of a teaspoon of ground cinnamon or ground ginger
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.
Are nut free bliss balls freezable? They totally are. Pop them into a freezer safe container so they won't get squashed and freeze for upto 1 month. I often make a double batch and freeze half. Put into an air tight container in the fridge overnight to defrost.
Storage
Store bliss balls in the fridge for upto 1 week in an air tight container.
Check out some of my other super simple Bliss Ball Recipes:
Nut Free Bliss Balls
Ingredients
- 1 Cup Pitted Medjool Dates - (approx 220 grams)
- ½ cup Desicated Coconut
- ½ cup Sunflower Seeds
- 2 tablespoons Unsweetened Cocoa Powder
- I teaspoon 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
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.
★ 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.