Raspberry Bliss Balls with Dates

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Raspberry bliss balls make the perfect, healthy snack – no baking required. Packed with juicy raspberries, chewy dates and coconut, they’re great for lunchboxes or a sweet and satisfying afternoon treat. Quick and easy to make, they are naturally sweetened, dairy-free, nut-free and vegan.

raspberry bliss balls in a bowl with bowls of dates and oats.

Why you’ll love this recipe

Quick and easy – a handful of healthy ingredients, a food processor and 5 minutes prep-time is all you need!
So delicious – if you love raspberries, you will adore these easy raspberry balls.
Dietary restriction friendly – they are naturally dairy free, nut free and vegan. So, everyone can enjoy them!
Make them ahead – they store well in the fridge and freezer, perfect for making ahead and snacking on all week long!
Naturally sweet – free from added sweeteners and refined sugar. Their natural sweetness will satisfy any sweet craving!
No bake – a raw treat, no cooking required!
Perfect for lunchboxes and afternoon snacking – bite-sized, portable and full of energy!

What are bliss balls?

Bliss balls are a versatile, healthy treat that can be made in so many ways! Sometimes referred to as energy balls, protein balls, bliss bites or power balls, they are made with a combination of dry and sticky ingredients like nuts, cacao, seeds, dates, coconut and fruits. These ingredients are typically blended in a food processor to form a sticky paste, before being rolled into delicious, bite-sized balls.

They make a healthy snack on-the-go because they contain healthy fats, fibre, protein and a host of extra nutrients, depending on what you add to them.

This version is nut free, which means they should be safe to pack into your kids’ lunchboxes, even if they have a nut-free policy.

Ingredients you will need

** This post contains tips and instructions to achieve the best possible results. The photo above 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!

all ingredients for raspberry bliss balls laid out on a table.

Medjool dates – are used as a binding agent in the bliss balls. Medjool dates are big, sticky and juicy dates that are very sweet and have a caramel-like flavour. When broken down, they will hold the bliss balls together. Make sure the pits are removed before adding them to the food processor. Medjool dates are available in supermarkets or health stores and usually located in the refrigerator with other fruits and vegetables. If using regular dried dates, they may need to be soaked in water first, to soften.

Raspberries – fresh or frozen raspberries can be used interchangeably. Frozen raspberries will give a stronger, more tart raspberry flavour to the balls. If using frozen berries, there is no need to thaw them first.

Coconut – use desiccated coconut, rather than shredded coconut, as it will blend more easily. Keep some extra for rolling the balls, if desired.

Chia seeds – for added protein, fibre and good fats. Use black or white, depending on preference.

Oats – either rolled oats or quick oats can be used.

Acai powder – this nutrient-dense ingredient is optional but adds antioxidants and minerals. Depending on the brand used, the purple acai powder will give the balls a more purplish colour, rather than bright red or pink.

Step by step instructions

**Full ingredient list and detailed step-by-step instructions can be found in the recipe card below.

Bliss balls can be made in 2 easy steps;

Blend in a food processor and;
Roll the mixture into balls.

Step 1 – Blend;

Place all of the ingredients into a food processor, Thermomix or high powered blender and blend until the mixture has mostly broken down and starts to stick together. The mixture won’t be completely smooth, it’s ok to have some lumps of oats or dates remaining.

Step 2 – Roll;

Roll the mixture into balls of your desired size and enjoy! The balls can be rolled in additional toppings like extra coconut, cocoa powder or seeds.

ingredients being blended in a food processor and a hand rolling the mixture into balls.

Expert tips

You will need a food processor to break down and combine the ingredients. Alternatively, a Thermomix or high-powered blender could be used.
Medjool dates are recommended over regular dates, as they add sweetness and their sticky nature helps to bind the balls. Remove the pits from the dates before using. If using regular, dried dates, you will need to soak them in water first to soften them.
Measure the ingredients accurately. The mixture should hold together firmly when squeezed, but too much of the dry ingredients will make the mixture crumbly. Too many wet ingredients will make the mixture too sticky.
If the mixture is a little dry and not entirely sticking together, you can add a teaspoon of water or coconut oil. But you don’t want to make the mixture too sticky or wet.
For chocolate raspberry bliss balls, add some cacao or cocoa powder, to the mixture before blending, to taste. Or, drizzle the rolled balls with some melted dark chocolate!

FAQs

Can you freeze bliss balls?

Bliss balls are the perfect make-ahead snack, because they keep in the fridge or freezer so well! They can be frozen in an airtight container for up to 3 months. Separate any layers with baking paper and thaw in the fridge overnight or at room temperature before eating.

How long do bliss balls keep?

Bliss balls will keep in the fridge for up to a week, meaning you can make them on the weekend and enjoy them all week long. Store them in an airtight container.

Can I use regular dates?

I recommend using Medjool dates over regular dates. Medjool dates are larger and more sticky, chewy and sweeter than regular dried dates. When broken down, they help to bind the mixture together. Regular dates can be used if this is what you have, but they will need to be soaked in water first to soften and the mixture may be a little more crumbly.

bliss balls coated in coconut in a white bowl.

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Update Notes: This recipe was originally published in January 2019, but was re-published with new information, helpful tips and photos in August 2022.

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