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Date and Tahini Energy Balls
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Energy balls are a delicious snack bursting with flavor and nutritional value. With a base of Medjool dates, tahini, and walnuts, bite-sized snacks provide Mediterranean flavors and a perfect blend of carbs, protein, and healthy fat.
Making the bites is simple – all you need is a blender or food processor. You’ll have this sweet-and-salty afternoon pick-me-up that kids and adults alike will be grabbing for in no time!
How to Make Date Energy Balls
Energy balls are a no-bake snack typically made from nuts, dates, oats, peanut butter, tahini, chia seeds, pumpkin seeds, or other plant-based ingredients. The ingredients are blended together and rolled into little balls that can be consumed as a healthy snack.
Incredibly easy to make, this recipe doesn’t even require turning on the oven. Even better, the snack bites contain a perfect mixture of whole-food carbohydrates, protein, and fats to power you through a workout or a midday energy slump.
One of the best things about energy balls is how you can customize them—especially the toppings. Some ideas include rolling the balls in sesame seeds, hemp seeds, shredded coconut flakes, or cocoa powder. We also love sprinkling some flaky sea salt on top for a delicious sweet-and-salty bite.
Date Energy Balls Ingredients
Medjool Dates
Of course, dates are vital for a date and tahini ball recipe. There are many different types, but Medjool dates are the ones most often seen in grocery stores and recipes.
Medjool dates (sometimes referred to as California dates) are the sweetest kind, with a deep brown color, caramel flavor, and gooey, chewy texture.
Dates are high in sugar (up to 16 grams per date!), which makes them great natural sweeteners and sources of carbohydrates (aka energy). They also contain vitamins, minerals, and antioxidants, putting them above other forms of added sugar, like cane sugar. Some other prominent nutrients in Medjool dates include potassium, copper, magnesium, and vitamin B6.
And make sure you don’t buy pitted dates— otherwise, you’ll have to pit them yourself first!
Tahini
Tahini, or ground sesame seed paste, is a staple in Middle Eastern and Mediterranean cuisine. It has a texture similar to natural peanut or almond butter, with a distinctly nutty flavor. However, it does not have the natural sweetness of peanut butter—instead, it’s richer and more earthy. If you can’t find tahini, you could try unsweetened almond butter or cashew butter as a substitute.
Walnuts
Walnuts are an excellent source of healthy fats, including omega-3 fatty acids. When blended (or pulsed in a food processor), walnuts become smooth and creamy, making them the perfect nut for this energy ball recipe. If you don’t have walnuts, pecans would be the next best substitute.
Cocoa Powder
Cocoa powder provides that rich chocolate flavor without the sugar. Make sure you look for unsweetened cocoa powder. Alternatively, you could use cacao powder, which is very similar. If you want even more chocolatey goodness, sprinkle a couple of tablespoons of chocolate chips into the mixture.
Almond Flour
The recipe uses almond flour to bind everything together. Since these balls aren’t baked, you should avoid using regular flour, which you can’t consume raw. Plus, almond flour keeps this recipe gluten-free.
Date Energy Balls Recipe
Making the bites is simple – all you need is a blender or food processor. You’ll have this sweet-and-salty afternoon pick-me-up that kids and adults alike will be grabbing for in no time!
Ingredients
- 10-12 large Medjool Dates, pitted and soaked in hot water
- 1 cup raw walnuts
- â…“ cup tahini
- ¼ cup unsweetened cocoa powder
- â…“ cup almond flour
- Pinch of salt
- Sesame seeds, hemp seeds, shredded coconut, and/or cocoa powder for coating (Optional)
Instructions
- Soak dates in hot water to soften for 5 minutes.
- While the dates are soaking, blend the walnuts in a high-powered blender. You could also use a food processor if you don't have a blender.
- Once the walnuts are coarsely ground, add tahini, cocoa, almond flour, salt, and dates, adding a splash of the date-soaking liquid if the mixture sticks.
- Blend until combined.
- Form balls: Roll the blended mixture into 1-inch balls and coat them with desired toppings, such as sesame seeds, cocoa powder, hemp seeds, or shredded coconut.
- You can eat your energy balls right away, but they are better when set in the refrigerator for at least 30 minutes.
- Store in an airtight container at room temperature for a few days or in the fridge for two weeks.
Nutrition
Serving: 1gCalories: 135kcalCarbohydrates: 15gProtein: 3gFat: 9gSugar: 10g
Tried this recipe?Let us know how it was!
Date Energy Balls FAQs
Are energy balls good for you?
It depends on what is in them! Typically, energy balls are a nutritious snack containing protein and healthy fats. Although dates are high in sugar, they are more nutrient-dense than cane sugar or high-fructose corn syrup. Dates also contain potassium, fiber, and antioxidants, which are not found in regular sugar. Also, energy balls are a great pre-workout snack because of the whole-food carbohydrates from the dates.
How many calories are in date balls?
These date and tahini energy balls in this recipe have 135 calories per ball.
How long can you keep energy balls in the fridge?
Most energy balls can be stored in the fridge in an airtight container for up to two weeks. However, they are best consumed within five days or so.
Are energy bites good for weight loss?
Yes, energy balls could be good for weight loss, depending on what is in them. These date-tahini energy balls would benefit weight management, containing just 135 calories, 9 grams of filling healthy fat, 3 grams of fiber, and 3 grams of protein. If you wanted to make these energy balls even more satiating with extra protein—which is excellent for weight loss—you could add unflavored collagen powder like the ones from Vital Collagen to the mix. Some recipes add protein powder, but remember that protein powder will likely change the overall texture and flavor of the energy bites.
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