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    Home » Gluten-Free

    Healthy Peanut Butter Balls (Gluten-Free, No Oats)

    October 4, 2021 by Agnieszka 12 Comments

    40 shares
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    Jump to Recipe Print Recipe

    Healthy Peanut Butter Balls without oats are a perfect delicious and nutritious snack for all peanut butter lovers. They are made with five simple ingredients, including soft and creamy Medjool dates, smooth peanut butter and dry roasted peanuts resulting in a wonderful sweet and salty healthy treat.

    a stack of peanut butter balls in a small white bowl.
    Jump to:
    • Why you'll love this recipe
    • Ingredient notes
    • How to make Healthy Peanut Butter Balls
    • Storage and freezing tips
    • Recipe FAQs
    • More healthy snacks
    • Recipe
    • You may also like
    • Meet the Author

    Why you'll love this recipe

    • These peanut butter balls are made with only 5 whole ingredients and take just a couple minutes to prepare.
    • They are packed with nutrients, such as protein, healthy fats and fiber.
    • They are naturally gluten free, dairy free and vegan.
    • They are very portable – easy to bring as a healthy snack on the go.
    • Kids and toddlers love them!
    • They will stay fresh for weeks in the fridge or months in the freezer.
    • These raw date balls are absolutely delicious!

    Ingredient notes

    healthy peanut butter balls ingredients with captions.
    • Peanut Butter: smooth all-natural peanut butter will work best. Peanuts should be the only ingredient on the label (salt is ok, too). My favorite all-natural peanut butter brand is Teddie because it doesn’t separate.
    • Medjool Dates: sweet and sticky, dates act as a an excellent base for bliss balls and help them hold together.
    • Dry Roasted Peanuts: to add another layer of texture and peanut flavor to these energy balls.
    • Ground Flaxseed: for extra healthy fat and fiber.
    • Coconut Flour: I like to use coconut flour in bliss balls because it’s a soft, naturally grain- and gluten-free flour that helps the bliss balls get the right texture.

    How to make Healthy Peanut Butter Balls

    Step 1: Pre-soak the dates. This step will ensure that your Medjool dates are super soft and creamy.

    medjool dates in a white bowl.

    Step 2: Chop the peanuts. Pulse dry roasted peanuts in a food processor several times until finely chopped.

    chopping peanuts in a food processor in two steps.

    Step 3: Add dates and the remaining ingredients and process until smooth. The dough should stick together when pressed between fingers. If it’s too crumbly, add a tablespoon or two of cold water and pulse a couple more times until you are able to roll balls.

    making healthy peanut butter balls in a food processor in two steps.

    Step 4: Roll the balls. The easiest way is to use a small cookie scoop and then use your hands to form 14-15 balls the size of walnuts.

    peanut butter balls on a paper lined baking tray in two photos.

    Step 5: Refrigerate to set. Place the bliss balls in the fridge for at least 1h or in the freezer for 15 minutes to set.

    Enjoy the balls chilled for a healthy sweet after dinner treat or a post-workout snack. You can also eat them frozen, though allow at least 5 minutes to thaw for best results.

    Storage and freezing tips

    Store the Peanut Butter Balls in an airtight container in the fridge for up to 2 weeks or in the freezer for up to 3 months.

    a stack of peanut butter balls in a small white bowl.

    Recipe FAQs

    Are these energy balls?

    Pretty much. Healthy balls made with dates (or other dried fruit) and nuts go by a couple different names that are essentially interchangeable, including “bliss balls”, “energy balls”, “protein balls” or “raw date balls”. Sometimes they are also called “energy bites”.

    What makes these balls stick together?

    In the case of these Peanut Butter Balls, it is dates that are sticky enough to help the balls hold its shape. Dates are most commonly used as a base of bliss balls but sometimes it’s other dried fruit. Try my delicious Apricot Bliss Balls for protein balls made with dried apricots and toasted coconut.

    Are energy balls low carb?

    No. Though these balls use no added sugars or grains, dates are naturally sweet which makes them a high carb food. However, other ingredients in date balls, such as nuts, nut butters and seeds make them a well-rounded nutritious snack that’s also high in other macros, such as protein, good fats and fiber.

    What makes these balls healthy?

    These balls are a great sweet snack that’s high in protein, healthy fat and fiber that’s also gluten-free, refined sugar-free and entirely plant-based.

    Can I use crunchy peanut butter?

    I prefer to use smooth but if all you have is crunchy peanut butter, it should also work. You may skip the dry roasted peanuts when using crunchy butter.

    peanut butter balls on a white marble surface, bite shot.

    More healthy snacks

    Chocolate Bliss Balls
    Apricot Bliss Balls
    Almond Butter Rice Crispy Cups
    Banana Peanut Butter Cookies
    Banana Cherry Chocolate Oatmeal Cookies

    This post includes affiliate links. 

    Recipe

    Healthy Peanut Butter Balls (Gluten-Free, No Oats)

    Healthy Peanut Butter Balls are a perfect delicious and nutritious snack for all peanut butter lovers. They are made with Medjool dates, smooth peanut butter and dry roasted peanuts for a wonderful sweet and salty healthy treat.
    5 from 11 votes
    Print Pin Rate
    Course: Dessert, Snack
    Cuisine: American
    Keyword: healthy peanut butter balls, peanut butter energy balls, protein balls
    Prep Time: 10 minutes
    Total Time: 10 minutes
    Servings: 15 balls
    Calories: 110kcal
    Author: Agnieszka

    Ingredients

    • ½ cup all-natural peanut butter
    • 8 Medjool dates pitted
    • ¼ cup dry roasted salted peanuts
    • 2 tablespoons ground flax seeds
    • 2 tablespoons coconut flour

    Instructions

    • Soak the dates in hot water for at least 15 minutes, then drain.
    • Place the peanuts in a bowl of a food processor and pulse until the nuts finely chopped.
    • Add pre-soaked dates, peanut butter, flax seeds and coconut flour. Pulse a couple times, then process until smooth and sticky dough forms. Squeeze a small portion between your fingers. It should stick together enough to form a ball. If it’s too crumbly, add a tablespoon of cold water and pulse a couple times. You can repeat this process until the dough can be worked into balls.
    • Using a spoon or a small cookie dough scoop, divide the dough into 14-15 portions, then roll into balls.
    • Chill in the fridge for at least one hour.
    • Store the balls in an airtight container in the fridge for up to 2 weeks or in the freezer for up to 3 months.

    Notes

    If your Medjool dates are super fresh and soft, you can skip the soaking though I always soak them, just in case, because it really helps with blending the ingredients. It also makes removing pits easier, if your dates come with pits.
    The consistency of the dough will depend on how runny your peanut butter is. If it seems too crumbly to form balls, add a tablespoon of water. If it seems too sticky, add an 2 teaspoons more of coconut flour.
    If your peanut butter has a layer of oil on top, make sure to stir it really well before adding to the recipe. One trick to do that efficiently is to use a hand mixer - stick one of the mixing attachments directly in the jar and turn it on low. It works really well!
    If you don't have dry roasted peanuts, swap them for cashews or almonds. They won't be as "peanuty" but will still taste great!
    If you store your bliss balls in the freezer, allow at least 5 minutes to thaw for best texture.

    Nutrition

    Calories: 110kcal | Carbohydrates: 13g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 14mg | Potassium: 161mg | Fiber: 2g | Sugar: 10g | Vitamin A: 19IU | Vitamin C: 0.01mg | Calcium: 16mg | Iron: 0.4mg

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    Meet the Author

    Hi, I'm Agnieszka. I'm a mom of three and recipe developer, writer and photographer behind Wholly Tasteful. I love creating comforting, delicious, family-friendly recipes that you can feel good about.

    Learn more about me →

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    Reader Interactions

    Comments

    1. Jean

      October 11, 2021 at 2:57 am

      5 stars
      perfect for my post-run bites!

      Reply
    2. Luca

      October 11, 2021 at 5:54 am

      5 stars
      These are such a nice surprise for me! I love peanut butter and now I have an alternative for the after gym!

      Reply
    3. Marcellina

      October 11, 2021 at 6:34 am

      5 stars
      Can't wait to make this! I know I'll love it because these are all my fav ingredients!

      Reply
    4. Natalie

      October 11, 2021 at 7:11 am

      5 stars
      Lovely energy balls. I love peanut butter. I will make them for my post-workout snack.

      Reply
    5. Liz

      October 11, 2021 at 8:29 am

      5 stars
      Bliss is the correct name for these. Yum!

      Reply
      • Agnieszka

        October 11, 2021 at 8:47 am

        100% agreed!

        Reply
        • Boguslawa

          January 31, 2022 at 5:27 pm

          5 stars
          Delicious, quick and easy!

          Reply
    6. Oscar

      October 11, 2021 at 6:33 pm

      5 stars
      These look so good. Can’t wait to try this recipe.

      Reply
    7. Mihaela | https://theworldisanoyster.com/

      October 12, 2021 at 4:15 am

      5 stars
      I love the name you gave them - bliss indeed!:))

      Reply
    8. Toni

      October 12, 2021 at 10:04 am

      5 stars
      My kids loved how flavorful this is! Thanks so much for the recipe!

      Reply
    9. Linda

      October 13, 2021 at 1:26 am

      5 stars
      Love these energy balls! They're so easy to make and perfect for snack on the go

      Reply
    10. Geetanjali Tung

      October 14, 2021 at 1:01 am

      5 stars
      This was so good! My family was really impressed!

      Reply

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    Hello and welcome to Wholly Tasteful, a healthy food and lifestyle blog! My name is Agnieszka and I am a busy mom of 3 living in and renovating a 1852 farmhouse in Maine. My recipes use ingredients that are healthy, whole and family friendly. More about me

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