Bliss Balls or protein balls are a healthy treat that can be made so many different ways and are perfect for involving the kids and packing in your bag for school holiday adventures.
They are often filled with energy-boosting ingredients such as nuts and dates, and the best part is that there’s no processed sugar at all!
Bliss balls typically only take ten minutes to prepare and don’t require any cooking, meaning kids don’t lose interest and they’re safe for mini chefs.
Kayla Itsines shares an amazing Peanut Butter Bliss Ball recipe that is absolutely delectable and a simple Four Ingredient Bliss Ball recipe that you can call on when your pantry is running bare.
Peanut Butter Bliss Balls
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
- Line a baking tray with baking paper.
- 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.
- Using your hands, roll tablespoonfuls of the mixture into snack-sized balls. Place the balls on the prepared tray.
- 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.
- 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!
Four-Ingredient Bliss Balls
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
- Line a baking tray with baking paper.
- In a heatproof bowl, cover the dates with boiling water and leave to soak for 30 minutes to soften. Drain.
- 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.
- The mixture should be a little sticky, but if it is too thick, try adding 1-2 tablespoons of water.
- Using wet hands, roll tablespoons of the mixture into snack-sized balls.
- Place the balls on the lined tray and refrigerate for 30 minutes before serving.
- Roll to coat in extra coconut. Store in an airtight container in the refrigerator for up to a week.
For Nut-Free Chocolate Bliss Balls we love this recipe from taste.com.au.
Ingredients
- 1 cup (90g) rolled oats
- 2 tablespoons cacao powder or cocoa powder
- 12 pitted fresh dates
- 1 cup (80g) desiccated coconut
- 2 tablespoons Coles Finest Maple Syrup
- 2 tablespoons desiccated coconut, extra to coat
Method
- Process rolled oats, cacao powder or cocoa powder, dates, 1 cup desiccated coconut and maple syrup in a food processor until almost smooth and well combined.
- Place another 2 tablespoons desiccated coconut on a plate. Roll 2-tablespoons portions of mixture into balls. Roll in coconut to evenly coat. Place on a lined tray in the fridge for 1 hour or until set. Store in an airtight container in the fridge for up to 2 weeks.