Peanut Butter Bliss Balls 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.
WHY WE LOVE THIS RECIPE?
- These peanut butter bliss 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!
WHAT YOU WILL NEED
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 PEANUT BUTTER BLISS BALLS
Step 1: Pre-soak the dates. This step will ensure that your Medjool dates are super soft and creamy.
Step 2: Chop the peanuts. Pulse dry roasted peanuts in a food processor several times until finely chopped.
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.
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.
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 Bliss Balls in an airtight container in the fridge for up to 2 weeks or in the freezer for up to 3 months.
Are bliss balls the same thing as 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 bliss balls stick together?
In the case of these Peanut Butter Bliss 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 these bliss balls healthy?
Yes! 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.
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.
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.
MORE HEALTHY SNACKS TO TRY
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Peanut Butter Bliss 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.
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
- 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.
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.
- Prep Time: 10 minutes
- Category: dessert, snack
- Cuisine: American
Keywords: peanut butter bliss balls, date balls, protein balls, peanut butter energy balls