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    Home » Recipes » Low Calorie Energy Balls

    Low Calorie Energy Balls

    LAST UPDATED: January 29, 2023 | PUBLISHED: January 29, 2023 | BY: Kim

    These low calorie naturally sweetened energy balls are easy to make, use just 5 ingredients and are sure to keep cravings at bay during the day.  Perfect for lunchboxes, to keep the 3pm munchies at bay, as a pre workout snack, or as a sweet treat after dinner. 

    Jump to Recipe
    12 low calorie energy balls on a plate

    Recipe Highlights

    • They are under 120 calories per serve, made form all natural ingredients
    • Naturally sweetened from the dates, so no added sugars
    • Make them in 15 minutes
    • You can freeze them and they taste just as good when defrosted
    • Its the perfect portable snack (or breakfast!)
    • Ideal for lunchboxes, or to grab and go in the mornings
    • Goes well with your morning coffee
    • Will satisfy those 3pm munchies

    What You Need

    Dates: Medjool dates are best as they are big, plump and have a soft outer skin. They also have a soft and chewy centre and a perfect level of sweetness for healthy energy balls. If you can't find medjool dates, just use whatever you can find, or alternatively you could use raisins or sultanas

    Nuts: I used macadamia nuts for these low calories energy balls. Alternatively you could use cashews, almonds, walnuts or pecans.

    Nut Butter: An all natural peanut butter provides plenty of flavor and helps the balls stick together. Cashew butter or almond butter can be substituted.

    Cocoa Powder: this provides extra chocolate flavor and I recommend not leaving it out. Also use unsweetened cocoa powder as they dates provide all the sweetness needed.

    Cinnamon: just a little ground cinnamon provides an extra hint of warmth. It can be left out or substituted with a little ground nutmeg, ground ginger, or a small amount of vanilla essence.

    How To Make

    There's no getting away from needing a food processor to make these energy balls. Blitzing the dates and nuts will be done in seconds in a food processor and will save a ton of time.

    Once the energy ball mixture is formed, remove the blade carefully. Use a dessert spoon and roll into 12 evenly sized balls

    Store energy balls in the fridge in an air tight container and you'll have easy sugar free snacks on hand for the week.

    Low calorie energy balls stacked high in a bowl

    Common Questions

    Can you freeze Energy Balls?

    YES!  I often freeze the energy balls I make. There are two ways I do it. I'll make 12 balls, and freeze half, or I'll make a double batch (24 balls), freeze 12, and keep 12 in the fridge if I know they will be in demand by other members of the household.

    Silicone ziplock bags, or even regular ziplock bags would work.  Just be sure to lay them flat in the freezer, and that nothing is put on top of them until they are frozen.

    The other thing to use are glass or plastic containers with a sealable lid to avoid them getting squashed.

    To defrost energy balls, get them out and let them come to room temperature naturally, or put them in the fridge overnight to thaw out.

    Do Energy Balls need to be refrigerated?

    No, but I prefer them to be kept in the fridge as they are firmer and I think they're nicer to eat when they've been in the fridge. I think its really just a matter of personal preference.

    Do you have to use Medjool Dates?

    No, but I think they are better because they are sweeter and juicer and help to bind all the ingredients together.  You might pay a little more for medjool dates but the end result is better.  If you're using regular dates, you may need to add in a tablespoon of tap water to help bind the balls together they tend to be more fiborous and not as soft.

    These low calorie bliss balls really are a winner.  If you have 10 minutes you can easily whip these together and then you have healthy sugar free treats on tap for the rest of the week.

    4 energy balls in a small bowl

    Energy Ball Variations

    ♦  Instead of using the cocao powder in these low calorie bliss balls, swap it out for your favourite protein powder in the same quantity. 

    ♦  Instead of using medjool dates, use a combination of dried figs and apricots in the same quantity.

    ♦  Instead of using macadamias or cashews, swap them out for either pecans or walnuts.  If using walnuts, you could lightly toast them beforehand for a richer flavour.

    Making low calorie energy balls is easy once you have a base recipe to work with.  If you love the idea of healthy portable snacks you can take with you, this recipe is a great one to keep on hand to use as is, or to mix it up when you feel like a change.

    These low calorie bliss balls have all natural ingredients and good natural sugars and fiber from the dates, protein from the nuts and good fats from the natural peanut butter. 

    I used to be addicted to store bought bliss balls because they were convenient to buy, and I needed snacks to grab and go.  But they were loaded with sugar and they weren't cheap.  Making them at home isn't just more cost effective, they taste better too!

    More Energy Balls

    • Lemon Cheesecake Bliss Balls
    • Chocolate Peanut Butter Bliss Balls
    • Coconut Bliss Balls
    • Date Free Bliss Balls
    • Mango Bliss Balls
    • Cocoa Bliss Balls
    • Apricot and Coconut Bliss Balls
    Healthy no bake sugar free bliss balls in a bowl

    Low Calorie Energy Balls

    Kim
    These low calorie naturally sweetened energy balls are super easy to make, use just five ingredients and are sure to keep cravings at bay. 
    4.50 from 10 votes
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    Prep Time 15 mins
    Cook Time 0 mins
    Total Time 15 mins
    Course Snack
    Cuisine Australian
    Servings 12 Balls
    Calories 116 kcal

    Ingredients
     

    • 1 ½ cups/ 12 Oz. Medjool Dates
    • ⅓ cup/ 2.5 Oz. Macadamia nuts - (see note 3)
    • 1 tablespoon Natural peanut butter - (see note 4)
    • 1 tablespoon Unsweetened Cacao Powder
    • ¼ teaspoon Ground cinnamon - (optional)

    Instructions
     

    • Remove the seeds from the dates. If they are already soft and pliable they are ready to go. If they are hard or firm from being in the fridge or cold weather generally, then soak them in hot tap water for approx 10 minutes until they become soft, but not falling apart. * Important* Use hands to squeeze any excess water from the dates before adding to food processor. If dates are to "wet" it will make the mixture harder to roll into balls.
    • Add all ingredients to a food processor or high speed blender and blitz for a minute or two until all combined into a crumb like mixture.
    • Using slightly damp hands (to avoid mixture sticking) roll into 12 equal sized balls.  (I like slightly smaller than golf ball size)
    • Put into an air tight container to set in fridge for a couple of hours before eating.
    • Bliss balls will keep for upto 4 days in an air tight container in the fridge.

    Notes

    1. Freezing:  freeze energy balls in ziplock bags or containers for upto 8 weeks
    2. Defrosting:  let energy balls thaw naturally (avoid microwaving).  Refrigerate overnight to thaw, or get out a couple of hours and set on bench at room temperature to defrost.
    3. Nut alternatives:  cashews, almonds, walnuts, pecans
    4. Nut Butters to Try:  Natural peanut butter, cashew butter, almond butter
    5. The ground cinnamon is optional and can be left out.

    Nutrition

    Calories: 116kcalCarbohydrates: 22gProtein: 2gFat: 4gSaturated Fat: 1gSugar: 16g

    Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

    Keyword low calorie energy balls
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    ★ Did you make this recipe? Don’t forget to give it a star rating below!

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    Hi there! I’m Kim and I'm passionate about living a life infused with mindfulness, simplicity and self-care. Here I share my recipes, tips, insights and wisdom for eating well, slowing down and reconnecting with the things that matter.

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    Comments

    1. June

      August 08, 2018 at 10:18 pm

      4 stars
      The chocolatey flavour was unbelievably good however mine turned out way too soft. Is it really necessary to soak medjool dates as they are soft anyway? The recipe didn't say whether to use hot or cold tap water. I used hot. could that be the problem? I really want to get this right because they tasted so good. Thanks.

      Reply
      • Kim

        August 09, 2018 at 8:28 am

        Hi June,

        If your medjool dates were already at room temperature, and they were soaked in hot water, that could be why they were too soft. If your dates are already at room temperature, don't worry about soaking them in water, just remove the seed and they should be soft enough. If you keep your dates in the fridge, it is a good idea to pre soften them in warm tap water. I'll update the recipe with a note about room temperature dates v dates kept in the fridge. Have a great day!

        Reply

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