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Fruit and Nut Energy Balls Recipe


  • Author: Katherine

Ingredients

Scale

  • Medjool Dates: 1 ½ cups (about 12-15 large), pitted. These are the star, providing natural sweetness and binding power. Make sure they are soft and sticky. If yours are a bit dry, soak them in hot water for 10-15 minutes, then drain well.
  • Rolled Oats: 1 cup (old-fashioned oats, not instant). Use certified gluten-free if needed. These add fiber and a satisfying chewiness.
  • Mixed Raw Nuts: 1 cup total. A combination works best for flavor and texture. Good choices include:

    • ½ cup Almonds (raw or lightly toasted)
    • ½ cup Walnuts or Pecans

  • Nut Butter: ¼ cup. Almond butter, peanut butter, cashew butter, or sunflower seed butter (for nut-free) all work wonderfully. Choose a natural variety without added sugar or oil.
  • Seeds: ¼ cup total. For an extra nutritional punch:

    • 2 tablespoons Chia Seeds
    • 2 tablespoons Flaxseed Meal (ground flaxseeds)
    • (Optional: 1-2 tablespoons Hemp Seeds or Pumpkin Seeds)

  • Dried Fruit (Optional, for extra chewiness and flavor): ¼ cup. Chopped apricots, cranberries, raisins, or goji berries. If using, you might slightly reduce the dates.
  • Flavor Enhancers:

    • 1 teaspoon Vanilla Extract
    • ½ teaspoon Ground Cinnamon
    • ¼ teaspoon Sea Salt (enhances all the other flavors)

  • Unsweetened Shredded Coconut (Optional, for rolling): ½ cup. Or use cocoa powder, more chopped nuts, or hemp seeds.
  • Water or Liquid (If needed): 1-2 tablespoons, only if the mixture is too dry to come together.

Instructions

  1. Prepare the Dates: If your Medjool dates are not very soft, place them in a bowl and cover them with hot water. Let them soak for 10-15 minutes to soften. Drain them thoroughly and pat dry. Ensure all pits are removed.
  2. Process the Oats and Nuts: Add the rolled oats and mixed nuts (almonds, walnuts/pecans) to the bowl of a food processor. Pulse 5-7 times, or until the nuts are roughly chopped and the oats are slightly broken down. You want some texture, not a fine powder. Transfer this mixture to a separate large bowl.
  3. Process the Dates: Add the pitted and drained dates to the now-empty food processor. Process until they break down and form a sticky paste-like ball. This might take 30 seconds to a minute. Scrape down the sides of the processor bowl as needed.
  4. Combine Ingredients: Add the processed oat and nut mixture back into the food processor with the date paste. Add the nut butter, chia seeds, flaxseed meal, (optional dried fruit), vanilla extract, cinnamon, and sea salt.
  5. Blend to Combine: Pulse the mixture repeatedly until all ingredients are well combined and the mixture starts to clump together. It should be sticky enough to hold its shape when pressed. Be careful not to over-process into a completely smooth paste; some texture is desirable.

    • Troubleshooting: If the mixture seems too dry and isn’t coming together, add 1 tablespoon of water (or the reserved date soaking water) and pulse again. Add another tablespoon only if absolutely necessary. If it’s too wet, add a tablespoon or two more of rolled oats or flaxseed meal.

  6. Chill the Dough (Optional but Recommended): Transfer the mixture to the large bowl (if not already in one) and cover it. Chill in the refrigerator for 15-30 minutes. This makes the mixture less sticky and easier to roll.
  7. Roll the Balls: If using a coating like shredded coconut, place it on a plate or shallow dish. Scoop out portions of the chilled mixture using a tablespoon or a small cookie scoop (for uniform size, about 1 to 1.5 inches in diameter). Roll each portion firmly between your palms to form a compact ball.
  8. Coat (Optional): If desired, roll each ball in the shredded coconut, cocoa powder, or other chosen coating until evenly covered.
  9. Final Chill & Store: Place the finished energy balls on a baking sheet lined with parchment paper. Chill them in the refrigerator for at least 30 minutes to firm up completely. Once firm, transfer them to an airtight container.

Nutrition

  • Serving Size: One Normal Portion
  • Calories: 100-150
  • Sugar: 7-10g
  • Fat: 6-9g
  • Saturated Fat: 1-2g
  • Carbohydrates: 12-18g
  • Fiber: 2-3g
  • Protein: 2-4g