These Nut Free Energy Balls are naturally sweetened and packed with oats, seeds, coconut and cocoa. They are perfect for lunchboxes (for nut-free schools), after-school snacks, pre-gym fuel or a quick afternoon pick-me-up.
Instead of peanut butter or almond butter, this nut free energy ball recipe uses soaked Medjool dates to bind everything together. The dates create a sticky, caramel-like base, while the oats, seeds and coconut add fibre, texture and healthy fats without needing to use nuts.
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These energy balls are completely nut free, making them a great option for school lunchboxes, snack boxes and or anyone with a nut allergy. They are also no-bake, freezer-friendly and easy to make in one blender or food processor and they store really well for a couple of weeks.
They taste like a chocolatey, slightly coconutty snack bite, but they are made with simple store cupboard ingredients and naturally sweetened with dates and maple syrup. They are so easy to adapt so you can easily leave out some ingredients and add more of another depending on your tastes.
Looking for more healthy snack recipes? Why not try our superfood packed Healthy Rocky Road, chewy Healthy Cookies, delicious Carrot Cake Oat Bars or our easy Healthy Banana Bread?
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Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Dates - Make sure to use Medjool dates as they are the softest and give an amazing caramel flavour.
- Oats - Rolled oats.
- Seeds - We used flax, pumpkin and sunflower seeds. You could use chia seeds too.
- Coconut - Desiccated coconut.
- Cocoa powder - You could use cacao instead if you prefer, but it would make it more bitter.
- Maple syrup - You could use honey instead.
Nut Free Energy Ball Variations
Chocolate orange - Add the zest of one orange to the mixture. This works really well with the cocoa and dates.
Extra coconut - Increase the desiccated coconut by 1 to 2 tablespoons and roll the finished balls in extra coconut.
Cinnamon - Add ½ teaspoon of ground cinnamon. This makes them taste warmer and slightly sweeter without adding extra sugar.
Protein - Add 1 tablespoon of hemp seeds or a small scoop of your favourite nut-free protein powder. You may need to add a splash of date water if the mixture becomes dry.
Extra chocolate - Stir in a small handful of dairy-free chocolate chips after blending, then roll into balls.
How To Make Nut Free Energy Balls
- Step 1: Pit the dates and soak them in boiled water for 10 minutes.
- Step 2: Drain the dates (reserving the water) and put into a food processor with the rest of the ingredients.
- Step 3: Process everything together until a large firm ball forms. If the mixture is a little dry, slowly add some of the reserved date water.
- Step 4: Roll the mixture into bite sized balls.
Nut Free Energy Ball Storage
Store - Store these nut free energy balls in an airtight container in the refrigerator for up to 1 week for best freshness. They will keep for up to 2 weeks though.
Freeze - They can also be frozen for up to 3 months. Place them in a freezer-safe container or bag, separating layers with baking paper if needed. Defrost in the fridge overnight or leave one at room temperature for around 20 minutes before eating.
For lunchboxes, add them straight from the fridge in the morning. They will soften slightly as they sit, but they should still hold their shape well.
Dannii's Top Tips
- Use soft Medjool dates to make these nut free energy balls if possible. They have a rich, caramel-like flavour and blend much more easily than standard dried dates. If your dates feel firm, soaking them is especially important.
- For a smoother texture, blend the oats and seeds briefly first, then add the soaked dates and remaining ingredients. For a chunkier texture, blend everything together at once and stop as soon as the mixture holds together.
- If the mixture is too sticky to roll, chill it in the fridge for 15 minutes before shaping. You can also lightly dampen your hands to stop it sticking.
- If the mixture is too wet, add a little more oats or desiccated coconut until it becomes easier to roll.
Frequently Asked Questions
Yes, use certified gluten-free oats. Oats are naturally gluten free, but they are often processed in facilities that handle wheat, so certified gluten free oats are best if needed.
Yes, but they may need longer soaking as they are usually firmer and drier. Soak them in boiling water for 15 to 20 minutes before blending.
A food processor works best because the mixture is thick and sticky. A high-powered blender may work, but you may need to stop and scrape down the sides often. A standard blender may struggle with the texture.
If it is too crumbly, this usually means the dates were too dry or there was not enough moisture. Add 1 tablespoon of the reserved date soaking water and blend again. Repeat only if needed. If it is too sticky, the mixture may have too much liquid or the dates may be very soft. Add a little more oats or desiccated coconut, then chill the mixture before rolling.
More Energy Ball Recipes
If you've tried this no bake energy balls recipe, let us know how you got on in the comments below.
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Recipe
Nut Free Energy Balls
Ingredients
- 10 Medjool dates
- 60 g (0.75 cup) of Oats - (use certified gluten free oats to ensure this recipe is gluten free)
- 1 tablespoon of Ground flaxseeds
- 3 tablespoon of Sunflower seeds
- 2 tablespoon of Pumpkin seeds
- 2 tablespoon of Desiccated coconut
- 2 tablespoon of Cocoa powder
- 2 tablespoon of Maple syrup
Instructions
- Pit 10 Medjool dates and soak them in boiled water for 10 minutes.
- Drain the dates (reserving the water) and put into a food processor with 60 g of Oats, 1 tbsp of Ground flaxseeds, 3 tbsp of Sunflower seeds, 2 tbsp of Pumpkin seeds, 2 tbsp of Desiccated coconut, 2 tbsp of Cocoa powder and 2 tbsp of Maple syrup.
- Process everything together until a large firm ball forms. If the mixture is a little dry, slowly add some of the reserved date water.
- Roll the mixture into bite sized balls.
Recipe Tips
- Use soft Medjool dates to make these nut free energy balls if possible. They have a rich, caramel-like flavour and blend much more easily than standard dried dates. If your dates feel firm, soaking them is especially important.
- For a smoother texture, blend the oats and seeds briefly first, then add the soaked dates and remaining ingredients. For a chunkier texture, blend everything together at once and stop as soon as the mixture holds together.
- If the mixture is too sticky to roll, chill it in the fridge for 15 minutes before shaping. You can also lightly dampen your hands to stop it sticking.
- If the mixture is too wet, add a little more oats or desiccated coconut until it becomes easier to roll.
Nutritional Information
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The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
Rosie says
Easy to make, nutritious, tasty and convenient. What more could you want? Me and my kids love these. Thank you.
Vanessa Witte says
Just made a batch of these and they are so good. Whipped up quickly, not too sticky and easy to roll. My pumpkin and sunflower seeds were toasted which give such a good nutty flavor. Thank you.