These no-bake energy balls with dates are easy to make and a great energy source full of healthy essential fats and proteins. Date energy balls are the perfect snack for on-the-go sports enthusiasts and take minutes to prepare.
🌟 Why this recipe works
Date energy balls are the easiest high-protein snack to make when you want a boost of energy with just 5 ingredients, and you can mix and match the flavors to your liking with peanut butter, mini chocolate chips, chia seeds, or shredded coconut.
There's no added sugar, flour, egg, dairy, or baking involved with energy date balls, just simple ingredients blended and shaped, making this perfect healthy snack edible for all types of foodies.
When it comes to texture, the prunes and dates make them juicy and add chewiness, while the almonds hold the ingredients together to make them soft, and the vanilla gives them flavor.
Since this energy balls recipe is made with natural ingredients, they will store for ages refrigerated, which is ideal for snacking during the week or when you need energy bites before workouts.
Any home cook can make them as long as you have a food processor. Without one or a hand blender, it is nearly impossible to create the consistency that makes the energy balls form.
🍽 Key Ingredients
Making energy balls is easy. All you need is 5 ingredients, a food processor, and 10 minutes to prepare them.
Pitted dates - Use Medjool dates if you can because they're bigger, softer, and have a slight caramel taste.
Prunes - Prunes add a wonderful sweetness to energy bites.
Almonds - Nuts help bind the date energy balls to form easier and keep them juicy.
Apart from using almonds to bind the energy balls, you can use almond butter as an equal 1:1 substitute without changing the flavor
🔪 How to make
Date energy balls take minutes to prepare in the food processor, and they taste so delicious. Learn how to make them with my easy step-by-step instructions and helpful top tips.
- Combine all the ingredients in a food processor and blend until thoroughly combined and it forms a sticky ball.
- Remove mixture to a bowl, take small pieces of the mixture, and roll into small balls with your hands. You should make approximately 16 to 18 balls, depending on the size.
- Chill for 15 minutes or so until hardened slightly and enjoy.
💭 Cooking tips
If the mixture seems a bit too dry, add a spoon of water, and continue to puree.
The natural sugars from the dates and prunes provide enough sweetness for these energy balls. But If you want to give them more sweetness, add a tablespoon of maple syrup or honey to the mixture.
💨 Benefits of Prunes
Studies have shown that prunes can be a very beneficial part of a healthy diet. They contain nutrients that support a healthy body.
- Bone Health: Prunes may promote healthy bones. Dr. Bahram H. Arjmandi of Florida State University says, "Dried plums (prunes) are the most bone-friendly fruit that I have seen in decades. They are nature's solution to maintaining good bone health." Dr. Arjmandi hypothesizes that the many compounds and nutrients contained in prunes, such as vitamin K, potassium, copper and boron, likely work synergistically to have this positive effect. Additional research is currently being conducted to learn more about prunes and bone health.
- Potassium: Potassium may help prevent hypertension and stroke and play a role in helping support cell energy by regulating fluid balance, nerve impulses and muscle contraction to increase energy.
- Fiber: A diet containing foods with fiber can replace fats and sweets, and contributes to heart health.
- Regularity: A fiber rich diet may contribute to maintaining a consistent digestive tract which helps lead to improved digestive health.
Vanilla & date energy balls are perfect snack cuisine and versatile with the flavor combinations like these three delicious variations.
Vanilla & coconut bites
I love all things coconut, so it naturally made sense to make a variation with coconut.
Coconut not only tastes fantastic, but it contains lots of moisture which helps these energy bars stay juicy. Add ½ cup of shredded coconut to the mixture and omit the prunes to make these vanilla and coconut energy bars.
Peanut butter energy balls
Peanuts are the base for most healthy snack recipes because it binds all the other ingredients together, and there are many nut choices, from cashew butter, walnut butter, pistachio butter, or almond butter.
Choose your nut butter, and add half a cup to the blender for a delicious, buttery energy bite.
Chocolate date energy balls
Upgrade your vanilla & date energy balls with the addition 2 tablespoon of cocoa powder. Nothing beats the taste of chocolate mixed with sweet medjool dates.
It's a winning combination that makes my family devour these chocolate energy balls rapidly.
🙋 Frequently Asked Questions
Are energy balls healthy?
Yes, healthy energy balls are full of good carbs, protein, fiber, and healthy fats needed to maintain sustained energy when performing physical activities like running or weight lifting. These bite-sized treats are designed as a source of energy and not as a dessert or meal.
Should I soak the almonds?
You don't have to soak almonds to eat them. Soaking almonds improves digestion and nutrients, plus they become softer, which creates a smoother consistency.
Date energy balls are perfect for eating before and after workouts as an energy source and can be stored for several days without losing flavor or texture.
Fridge - You can store energy balls in an airtight container for up to two weeks in the fridge.
Room temperature - You can store date energy balls in an airtight container and put them in a cupboard for up to a week.
Freezer - To freeze them, wrap each ball in plastic wrap and put them inside a freezer bag. They will keep in the freezer for up to 6 months.
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👪 Serving Size
This date energy balls recipe provides you with 9 servings if 2 balls is a portion, and you can make approximately 18 balls. The recipe is easy to scale if you want to double or triple the quantity to make more like I do most of the time.
Like these delicious energy balls, there are lots more healthy snack recipes to try, likemy easy haystack cookies, chocolate & peanut butter granola Bars, and chocolate chunk bars. They're all prepared in the food blender and keep you full of energy for weeks.
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Try one of my quick, easy, and affordable snack recipes for your next family meal! And if you have any questions, I'm here to help!
Energy Balls with Dates
- ½ cup dates - 6-8 dates
- ½ cup prunes or diced prunes
- ½ cup raw almonds
- 2 teaspoons vanilla
- ⅛ teaspoon salt
- Combine all ingredients in a food processor and puree until combined and sticking together.
- If the mixture seems a bit too dry, add water and continue to puree. You probably won't need it.
- Remove mixture from bowl and take small pieces of the mixture and roll into small balls. Makes approx. 16-18 bite sized balls.
- Chill until eaten.