Bliss Balls: 6 Healthy Ways

Whether it’s first thing in the morning or mid-afternoon, sometimes you need a healthy, energy-filled snack to give you that boost. The key to healthy snacking is to choose foods with a combination of complex carbohydrates, protein, healthy fats and plenty of fibre — and these bliss balls provide just that! 

Together with SWEAT’s certified nutritionists, I’ve come up with some delicious recipes you’ll be sure to love.

Jump to:

• What are bliss balls?
• Bliss ball benefits
• Peanut Butter Bliss Balls
• Choc-Raspberry Protein Bliss Balls
• Spiced Apricot Bliss Balls
• Salted Caramel & Macadamia Bliss Balls
• Energy Bliss Balls
• Four-ingredient Bliss Balls

What are bliss balls?

Bliss balls, sometimes referred to as protein balls, are a versatile healthy treat that can be made in so many different ways! They are often filled with energy-boosting ingredients, such as dates and nuts which make them the perfect pre-workout snack. If you are one of those people who crave something sweet after a meal, look no further — and the best part is that there’s no processed sugar at all!

Try: Pre & Post Healthy Workout Snack Recipes

Bliss ball benefits

No matter the flavour combination, bliss balls typically only take 10 minutes to prepare, which makes them great for those busy days when you need to have breakfast on-the-go.

And for those ladies who are currently on their health and fitness journey, bliss balls are packed full of nutritional benefits. Here’s what you’ll find in these bite-sized snacks.

Healthy fats

As a base, bliss balls usually contain nuts and seeds, providing a good amount of healthy fats. We’ve changed up the flavour and texture in these recipes by using different varieties like almonds, walnuts, hazelnuts and chia seeds!

Fibre

Along with nuts and seeds, this combination together with fruit makes bliss balls high in fibre, too!

Not only will fibre keep you feeling fuller for longer, but promotes good gut health, helping to keep your digestive system functioning effectively. 

Carbohydrates

Carbs are the body’s main source of energy and play an important part in your diet. Incorporating fruit like dates into the bliss balls provides an energy boost and is ideal as a pre-workout snack.

Protein

All of these bliss ball recipes contain natural protein from nuts and are suitable for a vegetarian or vegan diet. Protein powder can also be added to make them a fuelling pre-workout snack.

Peanut Butter Bliss Balls

This recipe is AMAZING! It’s definitely my personal favourite. 

Total time: 10 mins + 30 mins chilling time
Serves: 12-14 balls
Dietary preferences: Vegetarian, Vegan, Dairy-free, Gluten-free

Ingredients

• 14 Medjool dates, pitted
• 200g raw or roasted almonds
• 4 tbsp 100% natural peanut butter
• 1 tbsp cacao powder
• 1-2 tbsp water, if needed
• Crushed peanuts, to garnish (optional)

Method

1. Line a baking tray with baking paper.
2. Place all of the ingredients into a food processor and blend until a dough begins to form. If the mixture looks and feels a bit dry, add a little water. The mixture should feel a little sticky.
3. Using your hands, roll tablespoonfuls of the mixture into snack-sized balls. Place the balls on the prepared tray.
4. Pour the crushed peanuts onto a plate or flat surface and roll the balls in the nuts to coat. Return them to the prepared tray and refrigerate for 30 minutes. 
5. Serve the Peanut Butter Bliss Balls straight from the fridge or store them in an airtight container in the refrigerator for up to 5 days. Enjoy!

Choc-Raspberry Protein Bliss Balls

Try this healthy alternative to a 3pm chocolate bar, or use these chocolate bliss balls as a yummy post-workout treat! 

Total time: 10 mins + 30 mins chilling time
Serves: 12-14 balls
Dietary preferences: Vegetarian, Vegan option, Dairy-free option, Gluten-free option

Ingredients

• 10 Medjool dates, pitted
• 75g walnuts
• 75g hazelnuts
• 1 scoop of chocolate protein powder
• 1 tsp cacao powder
• 1 tbsp coconut oil, melted
• 1-2 tbsp water, if needed
• Crushed freeze-dried raspberries, to garnish (optional)

Method

1. Line a baking tray with baking paper.
2. Place the Medjool dates, walnuts and hazelnuts in a food processor and blend until well combined. Add the protein powder, cacao powder and coconut oil and blend again until a dough begins to form. If the mixture looks and feels a bit dry, add a little water. The mixture should feel a little sticky.
3. Using your hands, roll tablespoonfuls of the mixture into snack sized balls and place the balls on the prepared tray. 
4. Place the crushed freeze-dried raspberries on a plate or flat surface and roll the balls in the raspberries to coat. Return them to the prepared tray and refrigerate for 30 minutes.
5. Serve the Choc- Raspberry Protein Bliss Balls straight from the fridge or store them in an airtight container in the refrigerator for up to 5 days. Enjoy!

Spiced Apricot Bliss Balls

If you are looking for a date-free bliss ball recipe, this one’s for you! If you don’t love the taste of dates then my Spiced Pumpkin Protein Balls recipe is another yummy energy ball recipe you can make.

Total time: 10 mins + 30 mins chilling time
Serves: 9 balls
Dietary preferences: Vegetarian, Vegan, Gluten-free, Dairy-free, Date-free

Ingredients

• 16 dried apricots
• 40g walnuts
• 50g cashews
• 2 tbsp coconut oil
• 1 tsp ground ginger
• 45g desiccated coconut plus extra to garnish

Method

1. Line a baking tray with baking paper.
2. Place the dried apricots, walnuts and cashews in a food processor and blend until well combined. Add the coconut oil, ground ginger and desiccated coconut and blend again until a dough begins to form. If the mixture looks and feels a bit dry, add a little more coconut oil. The mixture should feel a little sticky.
3. Using your hands, roll tablespoonfuls of the mixture into snack-sized balls. Place the balls on the prepared tray.
4. Pour some extra desiccated coconut onto a plate or flat surface and roll the balls to coat. Return them to the prepared tray and refrigerate for 30 minutes.
5. Serve the Spiced Apricot Bliss Balls straight from the fridge or store them in an airtight container in the refrigerator for up to 5 days. Enjoy!

Salted Caramel & Macadamia Bliss Balls

Salted caramel usually means butter, refined sugar, and heavy cream – but not these tasty bliss balls! This is a healthy way to satisfy your cravings with good carbs from the dates, healthy fats in the coconut oil and natural protein from nuts.

Total time: 10 mins + 30 mins chilling time
Serves: 12-14 balls
Dietary preferences: Vegan, Vegetarian, Gluten-free, Dairy-free

Ingredients

• 10 Medjool dates, pitted
• 200g raw macadamia nuts
• 75g 100% natural cashew or almond butter
• 1 tbsp coconut oil, melted
• sea salt, to taste
• 1-2 tbsp water, if needed
• Crushed macadamia nuts, to garnish

Method

1. Line a baking tray with baking paper.
2. Place the Medjool dates, macadamia nuts and cashew butter in a food processor and blend until well combined.
3. Add the coconut oil and sea salt and blend again until a dough begins to form. If the mix looks and feels a bit dry, add a little water. The mix should feel a little sticky.
4. Using your hands, roll tablespoonfuls of the mixture into snack-sized balls. Place the balls on the prepared tray.
5. Pour the crushed macadamia nuts onto a plate or flat surface and roll the balls in the nuts to coat. Return them to the prepared tray and refrigerate for 30 minutes.
6. Serve the Salted Caramel & Macadamia Bliss Balls straight from the fridge or store them in an airtight container in the refrigerator for up to 5 days. Enjoy!

Energy Bliss Balls

These bliss balls will definitely hit your sweet spot! Containing nutrient-dense chia seeds, they are the perfect snack to get you through that 3pm slump.

Total time: 10 mins + 30 mins chilling time
Serves: makes approximately 20 balls
Dietary preferences: Vegan, Vegetarian, Gluten-free

Ingredients:

• 150g Medjool dates (approximately 18 dates)
• 1 tbsp chia seeds
• 75g almonds
• 75g hazelnuts
• 1 tsp vanilla extract
• pinch of Salt
• 2 tbsp coconut oil - melted
• 2 tbsp raw cacao powder
• chopped pistachios for coating (lightly toasted

1. Line a baking tray with baking paper.
2. Process the nuts (except pistachios) in a food processor and blend until well combined.. Transfer to a large bowl.
3. Process the rest of the ingredients, and add to the bowl containing the chopped nuts.
4. If the mixture is too dry, add some more coconut oil.
5. Using wet hands, roll tablespoons of the mixture into snack-sized balls  and roll in the chopped pistachios to coat.
6. Place the balls on the prepared tray and refrigerate for 30 minutes, then enjoy!

Four-Ingredient Bliss Balls

It’s hard to believe these bliss balls have only four ingredients and still taste this delicious! 

Total time: 10 mins + 30 mins soaking time
Serves: makes approx. 10 balls
Dietary preferences: Vegan, Vegetarian, Dairy-free, Gluten-free

Ingredients:

• 8 Medjool dates, pitted
• 100g almond meal
• 2 tbsp cacao powder
• 45g desiccated coconut, plus extra for rolling

Method:

1. Line a baking tray with baking paper.  
2. In a heatproof bowl, cover the dates with boiling water and leave to soak for 30 minutes to soften. Drain.
3. Place the almond meal, dates, cacao powder and coconut in a food processor or high-powered blender and blend until well combined. Scrape down the sides of the processor or blender to ensure everything is well mixed.
4. The mixture should be a little sticky, but if it is too thick, try adding 1-2 tablespoons of water.
5. Using wet hands, roll tablespoons of the mixture into snack-sized balls.
6. Place the balls on the lined tray and refrigerate for 30 minutes before serving.
7. Roll to coat in extra coconut. Store in an airtight container in the refrigerator for up to a week.

Enjoy!

Try these bliss balls as a healthy afternoon treat!

I love making bliss balls because they really are the perfect no-bake on-the-go snack. You can easily make up a batch at the beginning of the week and keep them in a sealed container in the fridge for a 3pm energy boost to get you through the day. You can even store them in the freezer for the following week. 

If you haven’t found a recipe here that you love, maybe these Banana Bread Balls will hit the spot! Bliss balls aren’t just for adults, they make a great after-school snack for kids too! Try this fun recipe for the cutest Halloween Spider Energy Balls. 

Let me know what your favourite bliss ball recipe is in the comments below!