Salted Caramel Bliss Balls

These salted caramel bliss balls are so easy to make and use simple, whole pantry ingredients. Made with juicy Medjool dates, chewy coconut and sunflower seed butter, they are nut-free, dairy-free and have an indulgent natural caramel flavour. They’re perfect for breakfast or snacking on the go, a healthy lunchbox treat or enjoying with a cup of tea.

Why you’ll love this recipe

• Quick and easy – they are so easy to make. Simple, whole pantry ingredients are blended together in a food processor and then rolled into balls. Store them in the fridge or freezer for a convenient and nutritious snack, any time!
• No nasties – just whole, unprocessed ingredients like dates, oats, coconut and chia.
• Naturally sweetened – they taste like dessert while packing a whole lot of essential nutrients.
• Convenient – The combination of healthy fats, natural sugar and fibre make them perfect for snacking on-the-go or a healthy lunchbox treat. Being bite-sized, they are easy for little fingers to hold and they make a convenient, portable travel snack for after-school commitments.
• Dietary restriction friendly – these balls can be adapted to suit your dietary requirements and are naturally nut-free, dairy-free and egg-free.
• No bake – all you need is a food processor and about five minutes of prep time.
• Freezer-friendly – they store well in the fridge or freezer, making them perfect for meal-prep.

What are bliss balls?

Bliss balls are small, high-energy balls made by blending a combination of healthy ingredients together in a food processor until they break down and stick together. Once sticky, the mixture can be rolled into bite-sized balls.

Recipes for bliss balls can vary (which means there’s something for everyone!), but they are typically made by mixing a combination of wet/sticky/oily ingredients like dates, nut or seed butters, oils or fruit with dry ingredients like oats, seeds, nuts and coconut.

They make such a handy snack, perfect for keeping energy and concentration levels up.

By making your own homemade snacks, you can control the ingredients that go into them. They can also be tailored to suit your taste and dietary requirements.

Most bliss balls can make a healthy vegan snack option and all can be made without nuts, gluten, dairy and other allergens.

You might also like to try these apricot bliss balls, strawberry bliss balls and chocolate bliss ball recipes.

Ingredients you will need

** This post contains tips and instructions to achieve the best possible results. This photo is a great guide for when you are in the supermarket, but for full ingredient quantities and methods, please scroll down to the detailed recipe card below!

• Medjool dates -the binding agent in these bliss balls. Medjool dates are big, fresh and juicy dates that have a sweet, caramel flavour and chewy texture. They provide natural sweetness, making them a great sugar alternative in the kitchen. Dates are loaded with fibre and a variety of vitamins and minerals, including potassium, iron, Magnesium and B vitamins. They can be found in most supermarkets and health food stores along with other fresh fruits. Make sure the pits are removed before adding them to the food processor!
• Desiccated coconut – or shredded coconut if you prefer. Make sure the coconut is unsweetened.
• Oats – rolled oats or smaller “quick” oats can be used.
• Salt – to balance the sweetness and enhance the flavour of the balls.
• Vanilla – use a natural vanilla bean paste or extract, rather than synthetic vanilla essence.
• Sunflower seed butter – made from nutrient-dense sunflower seeds, sunflower seed butter helps to bind the balls. You can find it in supermarkets and health food stores (or you can make your own). Alternatively, you can swap for tahini, almond butter or your favourite nut butter if you don’t require them to be nut-free.
• Maple syrup – optional, for a little sweetness. If you want to skip this ingredient, use 2-3 tablespoons of water or 1-2 tablespoons of extra sunflower seed butter or a couple of extra dates instead.
• Chia seeds – for added protein, fibre and good fats. Black or white chia seeds can be used.
• Extras – you can also add a few tablespoons of your favourite seeds like hemp seeds, flaxseeds or sesame seeds. Once the balls are rolled, they can be eaten as they are or coated in anything you like; hemp seeds, shredded coconut, cocoa powder are great options.

If you can’t get hold of Medjool dates or are using regular, dried dates, you will need to soak them in hot water for 5 minutes, to soften them before blending. Drain them and continue with the recipe as normal.

Step by step instructions

Full ingredient notes and quantities can be found in the detailed recipe card below. But here is a brief overview of what you can expect;

1. Blend – place all of the ingredients together in a food processor and blend until the mixture breaks down and sticks together in a thick paste.
2. Adjust (if necessary) – the mixture should be sticky enough to shape, without being overly wet and not too dry or crumbly. If the mixture is dry and not coming together, add a teaspoon of water at a time and continue to blend until it comes together. If the mixture is too wet, add more coconut or oats.

Roll into balls – use a cookie scoop or spoon to scoop the mixture and use your hands to roll to balls of your desired size.

Roll the balls in additional seeds, coconut or cocoa powder if desired.

Place into the fridge or freezer to enjoy whenever you like.

Expert tips

• Adjust if needed – we want the mixture to be sticky, but not too wet and not too dry or crumbly. If after 2 minutes your mixture hasn’t achieved the desired texture, you can add a little splash of water to bring it together (or more oats if your mixture is too wet). Only add water if needed, and only a teaspoon at a time and blend again until the mixture comes together.
• Use a scale to measure your ingredients for best results. Loosely-packed cups of dates or oats will result in a different consistency compared to tightly-packed.
• If using regular dates that aren’t moist, soak them in a bowl of hot water for 5-10 minutes and drain them before starting the recipe.
• Don’t over-blend the mixture – seed or nut butters can release their oils if the mixture is blended for too long.
• To roll the bliss balls, you can use a cookie scoop or a spoon to scoop the mixture. Roll between your hands to create balls of your desired size. Wetting your hands a little before rolling helps to prevent the mixture from sticking to your hands.

FAQs

Related recipes

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.

Tried this recipe? Please leave a star ⭐⭐⭐⭐⭐ rating or leave a review below and let me know how you went!

Hungry for more? Subscribe to my newsletter and follow along on Facebook, Instagram and Pinterest for the latest recipes and news.

Are you following us on Facebook, Instagram and Pinterest?

Update Notes: This recipe was originally published in March 2020, but was re-published with new information and photos in January 2024.