Healthy Date Energy Balls Recipe (3 Easy Ways)
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Set yourself up for a week’s worth of healthy snacking with these easy No Bake Energy Balls with Dates. Naturally sweetened, ready in just 5 minutes, and easy to customize with 3 simple flavor variations.
I love nutritious grab-and-go snacks to keep me energized between meals, and these deliciously simple date balls are some of my favorites to prep ahead. Much like my healthy frozen yogurt bars, healthy homemade granola bars, and no-bake energy bars, these no bake energy balls are highly tweakable depending on your cravings. They’re also perfectly bite-sized for snacking on the go!
I originally published this recipe in 2018 and have since updated it with new photos, improved instructions, and extra success tips.
If you love making desserts with dates don’t miss my Easy Date Dessert Recipes roundup with over 16 naturally sweetened ideas
Why You’ll Love This Date Balls Recipe
- My YouTube video recipe has accumulated over 377,000 views and more than 6,600 likes, so it’s safe to say these healthy date energy balls are a reader favorite!
- Using a food processor makes this recipe a snap to throw together. It takes just 5 minutes of active prep time, making them perfect for meal prep and healthy afternoon snacking.
- While I offer three recipes for coconut date nut balls, cocoa date balls, and cranberry walnut energy date balls below, there are dozens (if not hundreds!) of possible ways to customize them. Once you get the recipe template down, you’ll be able to tweak and refine them to suit your needs.
Ingredients & Substitutions
- Medjool Dates – The sticky-sweet heart of our healthy energy balls recipe. They serve to both hold the balls together and provide all the natural sweetness you need!
- Almonds, Cashews or Walnuts – Each of the three flavor options below uses a different type of nuts. Of course, you don’t have to feel limited! Feel free to branch out to other varieties like pistachios, peanuts, or even sunflower seeds or pepitas.
- Coconut Oil – Adding a bit of extra fat helps keep the date balls perfectly firm with just the right amount of bite.
- Natural Peanut Butter or Tahini – Nut butters also help to hold the energy balls together and keep them from becoming too hard, even when eaten straight from the fridge. Again, feel free to experiment here—almond butter, hazelnut butter, pistachio paste or healthier Nutella are all great options.
- Raw Cacao, Desiccated/Shredded Coconut, or Dried Cranberries – Mix-ins are another fun place to experiment! Raw cacao brings more antioxidants to the table than cocoa powder, but feel free to swap them if needed. Coconut adds a lovely tropical taste. Stick to unsweetened coconut if you’d like to keep the added sugars down. You can also play with other types of dried fruits like raisins, sultanas, or chopped dried apricots depending on your preference.
This is just a short review of the ingredients; for the complete recipe, including quantities, scroll down to the recipe card 👇
All About Medjool Dates
Medjool dates are prized for their rich, caramel-like flavor and soft, sticky consistency, which is why I use them in many of my easy date dessert recipes, including homemade date paste and healthy,naturally sweetened treats, and completely free from added sugar.
But Medjool dates do more than just sweeten these energy balls. Their sticky, tacky texture is also crucial for binding the other ingredients together. As you process the date mixture in the food processor, the dates will form a thick, cohesive paste that holds all the yumminess together.
To get the most out of your Medjool dates, be sure to use ones that are soft, plump, and juicy. If your dates seem a bit dry or hard, you can soak them in hot water for 10-15 minutes to rehydrate before using. Drain them well and pat dry before adding to the food processor.
How to Make Energy Balls With Dates
Watch the full video recipe to learn how to make the BEST Homemade Energy Balls. This step-by-step tutorial simplifies the process, offering tips and tricks to guarantee perfect results every time.
Prefer the written recipe? Scroll down to the recipe box 👇
Optional Variations & Dietary Adaptations
There are endless possibilities for customizing these portable snacks to suit your tastes. Here are a few more creative variations to try:
- Chocolate Chip Cookie Dough Bites: For a decadent twist, fold in some mini chocolate chips or cacao nibs to the date mixture. You can also add a teaspoon of vanilla extract for classic cookie dough flavor.
- Peanut Butter Cup Date Balls: Swap the almonds for peanuts in the cacao almond version, then add ¼ cup of cacao nibs or mini chocolate chips. Roll the balls in cocoa powder or dip them in melted dark chocolate for an extra indulgent treat that’s reminiscent of a Reese’s cup.
- Lemon Coconut Energy Bites: Brighten up the cashew tahini date balls with the zest of one lemon and a tablespoon of lemon juice. The citrusy notes will balance the sweetness beautifully. Roll the finished bites in toasted shredded coconut for a tropical twist.
- Spiced Chai Date Bites: For a warmly-spiced version akin to a masala chai, try adding a teaspoon each of ground cinnamon, ginger, cardamom, and cloves to the cashew tahini date mixture.
- Almond Joy Date Balls: Channel the classic candy bar flavor by adding shredded coconut and a drizzle of melted dark chocolate on top of the cacao almond date balls.
- Protein-Packed Energy Balls: Add 1-2 scoops of your favorite vanilla or chocolate protein powder together with a tablespoon of chia seeds or hemp hearts for an extra satisfying post-workout or pre-workout snack.
Expert Tips & Tricks
- Soak Dried Dates If Needed. If your dates seem a bit dried out, you can rehydrate them by soaking them in hot water for 10-15 minutes. This will soften them up and make them easier to process into a cohesive paste. Be sure to drain and pat the dates dry before using.
- Finely Chop or Pulse the Nuts. For the best texture, make sure to finely chop or pulse the nuts in a food processor before adding to the date mixture. This prevents you from ending up with large, uneven nut pieces in the energy balls. You want a fairly uniform, fine crumb.
- Use a Food Processor. Food processors are the best tool for blending the date mixture into a smooth, spreadable paste. The powerful blades will break down the dates and incorporate the other ingredients seamlessly. Avoid using a blender, which can leave the mixture too chunky.
- Don’t Overmix. While you want the date mixture to be well-combined, be careful not to overmix it. Overmixing can cause the oils in the nuts and coconut to release, resulting in an oily, greasy texture in the final energy balls. Mix just until everything is evenly incorporated.
- Chill Before Shaping. After blending the date mixture, pop it in the fridge for 30 minutes to an hour. This allows the ingredients to firm up slightly, making it much easier to shape the mixture into neat, compact balls without them falling apart.
How to Store Date Balls
- Refrigeration: The prepared date balls can be stored in an airtight container in the refrigerator for up to 1 week. This will help them maintain their soft, chewy texture.
- Freezing: For longer-term storage, the energy balls can be frozen for up to 3 months. Place them in a single layer on a baking sheet and freeze until solid, then transfer to a freezer-safe bag or container.
- Thawing: When ready to enjoy, simply transfer the frozen date balls to the refrigerator and let them thaw overnight. You can also leave them at room temperature for 30 minutes to 1 hour to thaw.
More Healthy Snack Recipes
Date Energy balls Balls Recipe
Equipment
Ingredients
Cacao Almond Date Balls:
- 7 oz (200 g) Medjool dates pitted
- 3 oz (85 g) Almonds
- 2 tablespoons Cacao unsweetened (see notes)
- 1 tablespoon Coconut oil
- 1 tablespoon Natural peanut butter
- Pinch Salt
Cashew Tahini Date Balls:
- 7 oz (200 g) Medjool dates pitted
- 3 oz (85 g) Cashew nuts
- 1 tablespoon Coconut oil
- 1 tablespoon Tahini
- 3 tablespoons Desiccated coconut
- Pinch Salt
Walnuts Cranberries Date Balls:
- 7 oz (200 g) Madjool dates pitted
- 3 oz (85 g) Walnuts
- 1.7 oz (50 g) Dried cranberries
- 3 tablespoons Desiccated coconut
- 1 tablespoon Coconut oil
Instructions
- Crush the nuts: Add the nuts to a food processor and pulse for 10–15 seconds, until finely crumbly.
- Add the dates: Add the dates and the remaining ingredients and process for about 1 minute, or until the mixture becomes sticky and holds together when pressed between your fingers.
- Shape into balls: Scoop and roll the mixture into small balls using your hands.
- If desired, roll the balls in shredded coconut, chopped nuts, or cacao powder.
- Chill: Chill for 15–20 minutes before serving for the best texture.
Video
Notes
- Dates: Soft Medjool dates work best for this recipe. If your dates are dry or firm, soak them in hot water for 10 minutes, then drain well before using.
- Cacao vs. Cocoa Powder: Both work well here. Raw cacao powder has a slightly richer and more bitter flavor, while unsweetened cocoa powder gives a more classic chocolate taste. You can use either one.
- Yield: Each variation makes approximately 10 date balls, depending on the size.
- Texture: If the mixture feels too dry, add 1–2 teaspoons of water or extra coconut oil. If it’s too sticky, add a little more coconut or nuts.
- Storage: Store in an airtight container in the refrigerator for up to 1 week. They also freeze very well for up to 2 months.
- Variations: You can easily customize these with chia seeds, flaxseeds, cinnamon, vanilla extract, espresso powder, or different nut butters.
Nutrition
FAQs
If your dates are already plump, soft, and moist (i.e. from a fresh bag), I’ve found you don’t need to soak them at all. That said, if they feel dry and hard, soaking them in hot water for about 10-15 minutes can make all the difference. Just make sure to drain and pat them well before using.
It depends on what your idea of “healthy” is and also on the ingredients you use. Here I stick to wholesome, all-natural ingredients like dates for sweetness, nuts and nut butter for fat and binding power, and mix-ins like antioxidant packed cacao or nutrient dense dried fruit to keep things clean. That said, energy balls are thus named because of their relatively high fat and calorie content, so it’s important to keep an eye on portion sizes. Typically speaking, 2-3 date balls should be enough to satisfy your hunger between meals.
The natural stickiness of dates and nut butters work together to hold my date balls together. Just make sure your dates are moist and plump; if they’re dry, the balls may end up crumbly.
Love the variety. Great recipe and useful tips. Thank you, David!
Can you freeze these?