If you want a snack with all the sweetness and flavour of banana cake, but with healthier ingredients, then this bliss ball recipe is for you! Packed with banana, oats and dates (with a few chocolate chips thrown in for good measure), these delicious no-bake balls make the perfect portable snack. They take only 5 minutes to make and their size makes them perfect for a healthy snack or lunchbox treat. Just freeze, grab and go!
Why you’ll love this recipe
Healthy – these balls offer a healthier twist on banana cake, filled with nutritious, whole ingredients that are easy to throw together. You’ll want to add them to your list of go-to lunchbox snacks!
Quick and easy – all you need are a few simple ingredients and 5 minutes, total. Just toss everything into a food processor, blend and roll. That’s it!
Freezer friendly – make a double batch and keep them in the freezer for quick snacking, any time!
Dietary restriction friendly – these balls are nut-free, egg-free, dairy-free and contain no refined sugars. They are also suitable for vegans.
Ingredients you will need
** This post contains tips and instructions to achieve the best possible results. For full ingredient quantities and methods, please scroll down to the detailed recipe card below.
Banana – ripe and spotty bananas are best here, for maximum sweetness and flavour!
Banana chips – organic banana chips add extra banana flavour, as well as a little crunch and texture. They can be found in most supermarkets, grocers and health food stores. Or, for a more affordable alternative, make your own at home!
Oats – either rolled oats or smaller “quick” oats can be used, depending on what you have available.
Maple syrup is used to help the mixture break down and stick together. You can swap it for brown rice syrup or your preferred natural sweetener of choice. If using a dry sweetener rather than a liquid, you may need to add a tablespoon or two of water to the mixture.
Medjool dates can be found in most supermarkets and health food stores. They are very plump and juicy and when broken down they help to bind the mixture together. They also add a naturally sweet, caramel flavour to the bliss balls. Regular dates can be used, however they are smaller and drier, so therefore not as sticky as medjool dates. If using regular dates, use more, soak them in warm water and drain first.
Step by step instructions
Ready for the easiest recipe ever? First, place all of the ingredients (except the chocolate chips) into a food processor and blend until the mixture breaks down and starts to stick together.
Then, stir through the chocolate chips and roll about a tablespoon of the mixture at a time into balls. You can make them larger or smaller, depending on your preference. That’s it!
Hungry? They are ready to eat right away, or store them in the freezer or fridge for later.
- This recipe can be easily multiplied to make double, or even triple batches to store in the freezer.
- Feel free to experiment with the flavours! You can add cacao or cocoa powder if you’d like a chocolate banana hit. Or a tablespoon or two of your favourite nut butter if you don’t need them to be nut free.
- If you find the bliss ball mixture is too crumbly and difficult to shape, add a little coconut oil or water and blend to help them to stick. Squeeze them into shape with wet hands and store them in the fridge to firm up.
- Store bliss balls in the fridge for up to a week, or in the freezer for up to 3 months in an airtight container, ready to add to lunchboxes!
- Can’t be bothered rolling? Press the mixture into a slice tin and, once set in the fridge or freezer, cut them into bars instead!
Bliss balls, also known as energy balls or protein balls, are small, bite sized snacks made with nutritious and energy boosting foods like dates, nuts, oats and fruits. They are one of the easiest snacks you can make, as they only take 5 minutes from start to finish! And importantly, you can control the ingredients that go into them, which is handy for those with allergies or dietary restrictions. They come in a variety of flavours like salted caramel, chocolate, apple, raspberry, apricot or lemon.
Yes! Bliss balls freeze easily and thaw very quickly, making them a convenient grab-and-go snack for busy mornings. To freeze, simply place them in a good quality airtight container and freeze for up to 3 months.
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Banana Cake Bliss Balls
- 1 small banana brown, over-ripe and mashed
- ⅓ cup dried banana chips chopped
- 4 tbsp maple syrup brown rice syrup
- 3 cups oats
- 8 medjool dates pitted
- ¼ tsp cinnamon ground
- 1 tsp vanilla extract or paste
- pinch salt
- ¼ cup chocolate chips
- Place all of the ingredients except the chocolate chips together in a food processor and blend until the ingredients have combined and started to stick together. This may take a couple of minutes.
- Stir the chocolate chips through and roll the mixture into balls.
- Store in an airtight container in the fridge for up to 7 days, or freeze in a container for up to 3 months. Enjoy!
- For an easy and convenient snack on busy school mornings, make a double or even triple batch and store them in an airtight container in the freezer for up to 3 months!
- Add a tablespoon of cacao or cocoa for a chocolate hit.
- Use wet hands to roll the balls together and store them in the fridge to set. They will keep in the fridge for up to 7 days.
- Can’t be bothered rolling? Press the mixture into a slice tin and, once set, cut them into bars instead!
- Medjool dates, rather than regular dates, are used here due to their plump, juicy texture that adds sweetness and helps to hold the mixture together. You can find them in most supermarkets and health stores.
Update notes: This recipe was originally published in August 2019, but was re-published with new information and photos in January 2021.
To save time and money on healthy school (and work!) snacks, see my Healthy School Snacks E-BOOK which contains a bonus Guide to Making 2 Minute Lunches.